American · dessert, snack

Sugar-Free Berry Popsicles (Strawberry and Blueberry)

Sugar-Free Berry Popsicles (Strawberry and Blueberry) — from Wholesome Yum's cooking video Watch how it’s made · 5:21

Video by Wholesome Yum on YouTube · Open on YouTube

10 min · plus 6 hours to overnight freezingMakes 6 × 1 popsicle37 kcal a portion
  • Low carb (7.1 g net carbs) but not keto: 7% of the energy is from fat, and keto meals get about 60% or more
  • Vegan
  • Gluten-free ingredients
  • Nut-free

Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.

Whole berries and lemon sweetened with a monk fruit and allulose blend instead of sugar: about 7 g net carbs a popsicle and no added sugar.

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Ingredients 6

Method

Tap a time to watch that step in the video.

  1. Make the red popsicles first: squeeze 2 tbsp lemon juice into a blender. Lemon keeps the colour bright and brings out the berries' sweetness. 0:53
  2. Add the hulled strawberries and the raspberries. Frozen fruit works too; thaw it for about 30 seconds in the microwave first. 1:25
  3. Add 3 tbsp water and 3 tbsp powdered monk fruit allulose sweetener. 1:52
  4. Blend about 30 seconds until smooth, taste and add more sweetener if needed, then pour into 3 popsicle moulds, leaving a little room for the sticks. 2:44
  5. Repeat with the blueberries and the other 2 tbsp lemon juice, 3 tbsp water and 3 tbsp sweetener, and pour into the remaining 3 moulds. 3:15
  6. Push in the sticks (or fit the mould lids) and freeze at least 6 hours or overnight, until firm. 3:33
  7. To serve, run the moulds under warm water for a few seconds and the popsicles slide out. 3:53

Tip. Any berries work in the same ratio (berries are the lowest in sugar). Fresh mint is nice blended in. You can leave out the sweetener if you don't mind them less sweet.

The method is a summary in our words — the video shows every step.

One portion (1 popsicle) gives you 1 of 6

Energy37 kcal150 kJ
Protein0.6 g1% of a day
Fibre2.1 g7% of a day
Carbohydrate9.2 g7.1 g net · 5.6 g sugars3% of a day
Fat0.3 g0 g saturated0% of a day
Sodium0 mg0% of a day

Where the energy comes from one serve

  • Net carbs 85%
  • Protein 7%
  • Fat 8%

For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here

Vitamins & minerals % of a day, one serve · tap for more

Vitamin C High28%

25 mg a serve, mostly from fresh strawberries (59%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Show the other 14
Vitamin K7%

8.5 µg a serve, mostly from fresh blueberries (84%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Vitamin E3%

0.4 mg a serve, mostly from fresh blueberries (54%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Folate3%

12 µg a serve, mostly from fresh strawberries (48%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Omega-33%

0.1 g a serve, mostly from fresh blueberries (42%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Potassium2%

90 mg a serve, mostly from fresh strawberries (41%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Iron2%

0.3 mg a serve, mostly from fresh blueberries (38%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Magnesium2%

8.3 mg a serve, mostly from fresh strawberries (39%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Vitamin B62%

0 mg a serve, mostly from fresh blueberries (44%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Calcium1%

9.4 mg a serve, mostly from fresh strawberries (43%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Zinc1%

0.2 mg a serve, mostly from fresh blueberries (49%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin A0%

1.6 µg a serve, mostly from fresh blueberries (71%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin D0%

0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Vitamin B120%

0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Selenium0%

0.2 µg a serve, mostly from fresh strawberries (60%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Wholesome Yum; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.