Ketogains Ice Cream/Popsicle/Yogurt

This high protein ‘ice cream’ created by Ketogains’ Luis Villasenor is super low calorie with a low energy density to soothe your sweet tooth without the calories.  

Normal ice cream is typically only 7% protein, with the remainder an equal mixture of fat and carbs, which is why it’s so hard to stop eating.  By comparison, this version is more than half protein and has 40% of the energy density.  

The major ingredient here is low fat cottage cheese (for the greatest satiety, use the lowest fat version you can find) which adds protein along with heaps of calcium, potassium and a range of other nutrients.  If you have it, you can use casein powder (not why), for even more protein.  

The gelatin powder brings the thick texture as well as glycine which is great for joint health and sleep.  

The chayote squash is a very low energy density fruit that adds to the bulk and brings fibre and a range of vitamins and minerals.  

You can mix and match your flavour options and sweeteners to find the version that you will love for a go-to snack when the late-night cravings hit.   

Macros 

One 200 g serve provides 183 calories, 26 g protein, 3 g fat and 7 g of net carbs

Micros  

The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  

Ingredients 

Makes 10 serves

  • 1000 g low-fat cottage cheese (or quark)
    • Look for the lowest carb/sugar version you can find in your country. 
    • If you can’t get super low fat cottage cheese you can add casein powder in place of some of the cottage cheese.  
  • 3 boiled and thornless chayote squash.  Make sure they are soft after boiling.  
  • 40-50 g unflavoured gelatin or collagen.  
  • 30 g agave inulin (optional) for extra fibre and volume.
  • Stevia or monk fruit to taste.

Flavouring options 

Mocha

  • 30g soluble coffee (or more, up to you)
  • 30g or more cacao powder
  • 2 sachets chocolate LNMT
  • 20g cacao nibs

CINNAMON & MAPLE

  • cinnamon sticks (2-3 real cinnamon sticks)
  • sugarless maple syrup (e.g. monk fruit)
  • a pinch of sea salt or raw LNMT

MATCHA

  • Version a) 30g to 40g scoops lakanto matcha mix
  • Version b) raw matcha powder “to taste”
  • Stevia or monk fruit to taste.

Directions 

  • Blend all in a ninja blender, place in containers for 2 – 4 hours.
  • For a yogurt-like consistency, freeze for 2 hours then place in the fridge.
  • If you want a harder texture, like ice cream or popsicles, freeze for 4+ hours and let it thaw for about 1 hour.

Suitable for 

This recipe is featured in the following recipe books optimised for nutrient density.  Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.   

Nutrient Optimiser

If you want to take your nutrition to the next level, we’d love you to check out Nutrient Optimiser to get your free food list and more recipes optimised for your goals.  We have designed Nutrient Optimiser to be the quickest and easiest way to optimise your nutrition at the micronutrient level.  

You can select from our database of five hundred recipes to plan your meals for the coming week to ensure you will get the nutrients you need to thrive.  Then, if you are able to track your current diet for a few days, Nutrient Optimiser will identify the foods and meals that you need to fill your macro and micronutrient gaps.  

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