Easy Low Carb Cool Whip Desserts You Can Make at Home

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a cup of cool whip

Can Cool Whip be featured in low-carb desserts? If you go with Kraft’s sugar-free Cool Whip there’s just 3g of carbs in each 2-TBSP serving. This allows you to add the classic dessert ingredient low carb cool whip desserts. We often think of heavy cream as being unhealthy but this is actually a low-carb, high-fat dairy product that’s loaded with lots of healthy fat.

The main issue is any added sugar that can cause it to be sky-high in carbs. However, you don’t really need it since the cream is a full-fat dairy product. The key is to make sure you avoid extra sugar/carbs by swapping out any sugar.

In fact, it might be surprising that you can prepare many delicious and nutritious desserts using Cool Whip. Since it’s low-carb you won’t have to worry about it being super-high in sugars/carbs. You can actually make different recipes ranging from pies to cakes, and from mousses to mini cheesecakes known as Fat Bombs.

You’ll want to go with other sugar-free ingredients like coconut flour, cream cheese, and dark chocolate. These ingredients are high in healthy fats yet Keto-friendly since they’re low-carb. This can help you stay in the state of ketosis.

What Is Cool Whip?

Fresh is best. When possible it’s better to whip up your own heavy cream using a mixer and carton of cream. However, if you want more convenience then one option is Kraft’s Cool Whip. It’s important to note that this is an imitation whipped cream. It doesn’t require whipping to prepare and doesn’t melt as time passes.

Fun Fact: Cool Whip has launched over half a century ago in 1966. The company was owned by General Foods in the past but is now owned by Kraft Heinz. The original recipe was made with ingredients including skim milk, light cream, coconut oil, and corn syrup.

There’s some debate about whether Cool Whip is really a dairy product. It includes skim milk and light cream but is also highly -processed. In fact, it’s interesting that from launch the product has been labeled/advertised as a non-dairy product.

Sugar-free Cool Whip


This is 1% of your total calories on a 2,000-calorie diet.


This is quite low on a 50g/day diet like Keto or Atkins.


It’s all saturated fat. It’s a low figure that you can boost by adding high-fat ingredients like coconut/almond flour, dark chocolate, nuts/seeds, avocados, and so on.

calories and carbs in sugar-free cool whip

Here are the nutrition facts of sugar-free Cool Whip (2 TBSP):


There are just 20 calories. This is 1% of your total calories on a 2,000-calorie diet. It’s not bad since you’ll have lots of room for adding other low-carb ingredients to your dessert and still stay until your daily total. The key is to keep all meals under 650 calories or so including desserts.


You get just 3g of carbs in each serving. This is quite low on a 50g/day diet like Keto or Atkins. You’ll also want to make sure the dessert’s other ingredients are also low-carb to make sure the whole package isn’t too high in carbohydrates.


There’s just 1g of total fat in this serving of the Kraft product. It’s all saturated fat. It’s from the milk and cream that are added to the product. It’s a low figure that you can boost by adding high-fat ingredients like coconut/almond flour, dark chocolate, nuts/seeds, avocados, and so on.

Low Carb Cool Whip Desserts

1. Chocolate Ice Cream

These are also known as chocolate whips yet whatever you call them, they’re super-tasty. The ingredients are basic:

  • Cool Whip
  • Cocoa powder
  • Vanilla extract
  • Sea Salt
  • Sugar-free sweetener

This is all you need to prepare the low-carb ice cream. It’s a great frozen treat for hot summer days when you want to enjoy chocolate and ice cream at the same time.

2. Chocolate Mousse

This is a classic dessert that can be made into a Keto-friendly dessert. It includes cacao powder, Cool Whip, cinnamon, and stevia extract. You can also add some almonds or coconut flakes to top the chocolate dessert with some extra healthy fat. You can also whip up this dessert in just 5 minutes so it’s a great last-minute option.

3. Whipped Cream/Jello

Both products are sugar-free and this is actually a 0-carb dessert. The Cool Whip and Jello are both highly processed so these aren’t the world’s healthiest dessert ingredients. However, in terms of carbs, they’re outstanding choices since they show how long you can go. You could also add some extra low-carb ingredients.

4. Chocolate Lasagna

This one sounds kind of weird but it’s a good one. You get a base of chocolate cookies. Then there’s also a layer of cream cheese. That’s topped with chocolate pudding and Cool Whip. You get cookies, cheese, and pudding, and whipped cream in the same sugar-free dessert. Rock on!

5. Berries & Whipped Cream

This is about as basic as it gets. Make sure to go with berries like strawberries, raspberries, and blackberries since they’re lower-carb than blueberries. The sugar-free Cool Whip will help to keep the recipe low-carb. When you factor in the net carbs of the berries (minus fiber) they’re super low in carbohydrates. You can prepare this dish fast using the Kraft product.

cool whip dessert recipe

Is Whipped Cream Healthy?

There are times when Cool Whip is definitely a better option over whipped cream, and especially when you don’t have the equipment to do physical whipping. There’s no doubt sugar-free Cool Whip is low-carb. However, a better sugar-free option is the original heavy whipping cream.

Let’s look at the nutrition facts for ½ cup of heavy cream. You get 400 calories. This is quite high and is 20% of the total amount you’re allowed on a 2,000-calorie diet. Keep in mind this is just one ingredient so you’ll probably want to scale back the serving size.

The carbs are the same as Cool Whip at 3g but this is for a bigger serving size of ½ cup. These are also good carbs instead of bad carbs. You’re getting much more nutritional value than the Kraft product. If you reduce the amount used the carb count will be even lower.

The fat for ½ cup of heavy cream is 43g. This is high but you’re getting lots of healthy fats including saturated fat. If you’re on a low-fat diet you could reduce the amount used for your dessert to reduce the dish’s total fat content.

You also get a decent amount of protein in this amount of whipping cream at 3g. It’s not a sky-high amount but can help you reach your daily total, which is a plus. You can add protein to your desserts with options like nuts, peanut butter, and seeds.

You also get more vitamins/minerals in real whipped cream including these daily values:

  • Vitamin A: 35% DV
  • Vitamin D: 10% DV
  • Vitamin E: 7% DV
  • Calcium: 7% DV
  • Phosphorous: 7% DV

Finally, in terms of the fat contained in heavy whipping cream, it’s mostly saturated fat. This was linked to heart disease in the past. However, better options include coconut, heavy cream, and low carb cool whip desserts.

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