Creamy Low-Sugar Frozen Treat

Bright, spoonable, and surprisingly rich, Protein Ice Cream lets you enjoy dessert without ditching your goals. Protein Ice Cream is built from frozen fruit, protein powder, and a few creamy extras for a scoopable texture that stays smooth after freezing. I developed and tested this version over 10 trials, adjusting protein type and banana ratio until it froze without turning icy. This recipe is the version I refined while recipe-testing for busy households and fitness-minded eaters. It’s no-churn, needs one blender, and works with a standard freezer. If you like fruity variations, try our cranberry ice cream recipe for a tart twist. Read on for the exact ingredients, step-by-step method, and pro tips that keep the texture creamy instead of icy.

Why This Recipe Works

Frozen bananas create a dense, creamy base by mimicking ice cream fat and structure when blended.
A mix of protein powder and Greek yogurt adds body and prevents large ice crystals while boosting protein.
Small amounts of liquid (almond milk or dairy) loosen the mixture just enough for a soft-serve texture.
Churning in a blender or food processor with short bursts keeps the mix cold and prevents melting.
A quick pre-freeze in a shallow container speeds firming without turning the ice cream rock-hard.

Ingredients Breakdown

Frozen bananas (360 g / about 3 medium): The base. Provide creaminess and natural sweetness. Do not use underripe bananas — they are too starchy. Ripe bananas (freckled) make a sweeter, smoother result.
Protein powder (60 g / 2 scoops): Use whey isolate, casein, or a neutral-flavored plant protein. Whey yields the creamiest texture. If you use a sweetened or flavored powder, reduce added sweetener. Note: some plant blends make the texture slightly grainy.
Plain Greek yogurt (120 g / 1/2 cup): Adds tang, creaminess, and extra protein. Full-fat gives a richer mouthfeel; nonfat keeps calories lower.
Milk or unsweetened almond milk (240 ml / 1 cup): Controls consistency. Use dairy for creamier results. Reduce to 180 ml (3/4 cup) if your blender is powerful.
Honey or maple syrup (15 ml / 1 tbsp): Balances flavor and helps softness in the freezer. Can substitute 1–2 drops liquid stevia for lower sugar.
Vanilla extract (5 ml / 1 tsp): Small but essential for flavor depth.
Salt (pinch): Rounds flavors. If using a coarse kosher salt, measure by weight for precision.
Optional mix-ins: 30 g (2 tbsp) cocoa powder for chocolate; 30 g (2 tbsp) peanut butter for richness; 40 g (1/4 cup) dark chocolate chips folded in before final freeze.

Ingredient substitution note: You can substitute Greek yogurt with dairy-free thick coconut yogurt, but the flavor will be coconut-forward and slightly sweeter. If using Morton’s kosher salt instead of Diamond Crystal, use about half the volume, as Morton’s is denser.

Essential Equipment

High-speed blender or food processor (preferred) — needed to fully break down frozen bananas.
Rubber spatula — for scraping the bowl and folding in mix-ins.
Shallow, freezer-safe container (about 1 L / 1 quart) — spreads mixture thinly for faster, even freezing.
Measuring scale and spoons — for precise protein and salt amounts.
Ice cream maker (optional) — use if you want a churned texture; reduce final freezer time by 30–60 minutes.
If you don’t have a high-speed blender, thaw frozen bananas 5–10 minutes and chop them small. Pulse in a food processor in 20–30 second bursts to avoid overheating. For a softer texture without yogurt, add 2 tbsp (30 ml) of heavy cream.

For coffee or mocha variations, see our divine mocha ice cream recipe for flavor swaps and technique ideas.

Step-by-Step Instructions

Prep Time: 10 minutes | Cook Time: 0 minutes | Inactive Time: 4 hours freezing | Total Time: 4 hours 10 minutes | Servings: 4 (½ cup each)

Step 1: Freeze the bananas

Slice 3 ripe bananas into 1–2 cm (½-inch) coins and freeze on a tray until solid, at least 2 hours or overnight. Smaller pieces blend more easily and speed processing. Frozen solid is best — about -18°C (0°F).

Step 2: Measure protein and yogurt

Weigh 60 g (2 scoops) protein powder and measure 120 g (½ cup) Greek yogurt. Combine in the blender so the powder disperses quickly and does not clump. If using flavored powder, reduce honey.

Step 3: Blitz the frozen bananas

Add frozen bananas and 240 ml (1 cup) milk to the blender. Pulse 10–15 times, then run on high for 30–45 seconds until the mixture looks like thick soft-serve. Do not overblend — heat from the motor will melt the mix.

Step 4: Add protein, yogurt, and flavor

Stop blender and add the protein-yogurt mixture, 15 ml (1 tbsp) honey, 5 ml (1 tsp) vanilla, and a pinch of salt. Blend in 10–20 second bursts until fully combined and smooth, about 20–30 seconds. Sensory cue: mixture should be glossy and hold soft peaks.

Step 5: Adjust texture and taste

Taste and adjust sweetness or thickness. If too thick, add 15–30 ml (1–2 tbsp) more milk and pulse once. If grainy, add 1 tbsp (15 ml) cream or another 15 ml (1 tbsp) almond milk and pulse.

Step 6: Freeze until firm

Transfer the mixture to a shallow 1 L (1 quart) container, smooth the top, and press plastic wrap directly onto the surface to reduce ice crystals. Freeze until firm, about 3–4 hours. For scoopable soft-serve, freeze 1–2 hours.

Step 7: Serve

Remove from freezer and let sit at room temperature for 6–10 minutes, or warm slightly in the microwave for 10–12 seconds if very hard. Scoop and serve immediately. Sensory cue: it should be creamy, not icy; if icy, stir vigorously with a spoon to break crystals.

Expert Tips & Pro Techniques

Use ripe, freckled bananas for natural sweetness and less added sugar. Overripe works well too.
Common mistake: overblending. Stop as soon as the mixture is smooth and glossy. Overheating melts the mix and creates large ice crystals when refrozen.
Make-ahead: Freeze the blended mix in an airtight container for up to 2 weeks. Thaw in the fridge for 20–30 minutes before scooping, or microwave 8–12 seconds and stir.
Professional technique adapted for home: Chill your blender jar in the freezer for 10–15 minutes before starting. This keeps the motor from warming the mixture.
Stabilize like a pro: For ultra-smooth texture, add 1–2 g (¼–½ tsp) tapioca starch or 1 g (a pinch) xanthan gum when adding protein powder. It prevents recrystallization after freezing.
Flavor layering: Fold in mix-ins (chocolate chips, nut butter) after blending so they don’t be pulverized.

For ideas on turning frozen desserts into party-worthy treats, try building them into an ice cream cake using this base.

Storage & Reheating

Refrigerator: Transfer a single serving to the fridge for 10–20 minutes to soften before eating. Do not store bulk ice cream in the fridge — it will spoil.
Freezer: Store in an airtight, shallow container with plastic wrap pressed to the surface to limit ice crystals. Keeps well for up to 2 weeks at -18°C (0°F). After 2 weeks texture declines.
Reheating / softening: Let sit at room temperature 6–12 minutes or microwave in 10-second bursts (10–20 seconds total) until scoopable. Avoid long microwaving; it will turn slushy.

Variations & Substitutions

Vegan Version: Use a plant-based protein powder (pea or rice blend), coconut yogurt (120 g / ½ cup), and 240 ml (1 cup) full-fat coconut milk. Expect a slight coconut flavor and a 10–20% increase in fat content.
Chocolate Protein Ice Cream: Add 30 g (2 tbsp) unsweetened cocoa powder and reduce honey by 5 ml (1 tsp). Fold in 40 g (¼ cup) dark chocolate chips before freezing.
Peanut Butter Cup: Add 30 g (2 tbsp) natural peanut butter during blending and swirl in 30 g (2 tbsp) chopped peanuts or peanut butter chips. No other timing changes.
Lower-Sugar: Replace honey with 1–2 drops liquid stevia and use unsweetened protein powder. Texture may be slightly less smooth; add 1 tbsp (15 ml) milk to compensate.
Higher-Protein Boost: Increase protein powder to 90 g (3 scoops) and add 60 ml (¼ cup) milk to aid blending. Expect a drier mouthfeel; consider 1 tbsp (15 ml) cream for richness.

Serving Suggestions & Pairings

Fresh berries and a sprinkle of roasted nuts add color and crunch. For a tart companion, serve with fresh raspberries.
Turn into a sundae with warm berry compote and a drizzle of dark chocolate. You can learn a warm compote technique from our mint chocolate chip ice cream cake guide for pairing ideas.
Pair with espresso or a cold-brew coffee for a post-workout dessert drink.
For an over-the-top dessert, layer scoops between thin sponge cake rounds to create a quick ice cream cake.

Nutrition Information

Per serving (Serving size: ½ cup; Servings: 4)

Calories: 180 kcal
Total Fat: 2 g
Saturated Fat: 0.5 g
Cholesterol: 5 mg
Sodium: 60 mg
Total Carbohydrates: 26 g
Dietary Fiber: 3 g
Sugars: 18 g
Protein: 16 g

Nutrition values are estimates. Actual values may vary based on specific ingredients and preparation methods.

Frequently Asked Questions

Q: Why did my ice cream turn out icy instead of creamy?
A: Most often it’s because the mixture was too watery or overfrozen without anti-crystallizers. Use less milk, add yogurt or a bit of fat, and press plastic wrap to the surface while freezing to limit crystals.

Q: Can I make this without eggs?
A: Yes — this recipe is egg-free. The creaminess comes from bananas, protein powder, and yogurt, so no eggs are needed.

Q: Can I double this recipe?
A: Yes. Double all ingredients and use a larger shallow container. Freeze time increases slightly; expect 4–6 hours to fully firm. If using a home ice cream maker, you may need to churn in batches.

Q: Can I prepare this the night before?
A: Yes. Blend and freeze overnight. For best texture, remove from freezer 10 minutes before serving to soften. Stir briefly if you notice small ice crystals.

Q: How long does this keep in the fridge?
A: Once scooped, a serving can sit in the fridge for 10–20 minutes to soften, but do not store the whole batch in the fridge. The frozen ice cream keeps in the freezer up to 2 weeks.

Q: Will plant-based protein powder work?
A: It will, but expect a slightly grainy texture depending on the brand. Pea-based blends tend to be smoother than some rice isolates.

Q: Can I add mix-ins before freezing?
A: Yes. Fold in chocolate chips, cookie pieces, or nuts after blending. Large wet mix-ins (fruit compote) can introduce extra moisture and risk iciness; fold them in sparingly.

Conclusion

This Protein Ice Cream is a quick, flexible way to enjoy a creamy frozen dessert that supports higher protein goals. For flavor inspiration and other diet-friendly options, visit Protein Pints and read the practical guide to Protein Ice Cream: The Best Diet-Friendly Dessert – Born Fitness.