Take control of the sugar and other ingredients by making your icy treats at home. One of the great things about warm weather is how many delicious ways there are to cool off: iced coffee and tea, frozen mocktails , and of course, the classic ice pop. Contrary to […]
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One of the great things about warm weather is how many delicious ways there are to cool off: iced coffee and tea, frozen mocktails, and of course, the classic ice pop. Contrary to popular belief, frozen ice pops, also called paletas or ice lollies, aren’t just for kids. Adults can enjoy them, too, especially when they’re made with sophisticated flavors and ingredients that deliver a little nutritional bonus.
Because these frozen treats are mostly liquid, they can help you meet your daily hydration goals. But commercially made ice pops often offer little more than water, the occasional artificial food dye, and a whole lot of sugar, which is usually the first or second ingredient listed. A single Bomb Pop, for instance, packs 21 grams (g) of added sugar.
The 2020–2025 Dietary Guidelines for Americans recommend limiting added sugar calories in your diet to 10 percent or less. For a person following a standard 2,000-calorie diet, that works out to about 50 g of sugar per day. One Bomb Pop delivers 42 percent of that amount, and, as Harvard Health Publishing points out, added sugar is detrimental to our health and increases the risk of obesity, diabetes, heart disease, and fatty liver.
That doesn’t mean you should skip frozen treats, though, especially when you can make healthier ones at home. Ice pops have built-in portion control, and all you need to make them is a freezer and some molds (you can get creative and use baking tins, ice cube traps, plastic cups, or clean empty yogurt containers).
Here are a few tips on how you can build a better freezer pop.
- Rely on fruits, whole or blended, to add all the flavor and natural sweetness to your ice pops. Any fruit will add a beautiful bright color, a burst of sweetness, and nutrients like vitamins and fiber to your pop. Fruits are also hydrating because they're full of water, per Michigan State University. Try berries, mangoes, kiwi, pineapple, or melon in your next pop.
- Use milk (or nondairy milk) and yogurt to add creaminess and a source of protein to your ice pops. Protein will prevent a sugar rush when you are enjoying your sweet treat, states Joselin Diabetes. A spoonful or two of nut butter, such as peanut butter or sunflower seed butter, are alternatives to dairy protein, bringing healthy fat and a delicious creaminess, per Cedars Sinai.
- Sneak some veggies into your ice pops. Picky eaters won’t even notice them once they're all blended together. You can use baby spinach or kale, or naturally sweet carrots or beets for a source of fiber, vitamins, minerals, and vibrant color, per MyPlate.
- Finally, be bold! Add fresh mint, basil, or rosemary to your ice pops, or sprinkle in some pungent spices like cinnamon, cardamom, or ginger. Squeeze in lemon, lime, or yuzu juice for zesty sourness.
You may discover that with all the fun, tasty, and incredibly easy ways to experiment, you prefer homemade ice pops to store-bought ones. These seven cool recipes will get you started.
1
Chai Latte Pops
While chai tea is typically served hot, you might be looking for an icy alternative to enjoy on a hot day. Chai is made with black tea brewed in water, milk, and aromatic spices including cinnamon, ginger, star anise, and cloves, according to Food and Wine. Drinking tea is associated with tons of health benefits per research and may even help boost brain performance. Enjoy these unsweetened or with a touch of sweetness from date syrup or honey.
contains Dairy
SERVES
5 pops
CALORIES PER SERVING
54
2
Shutterstock
Banana Nut Pops
Fans of ‘chunky monkey’ ice cream will go wild for these frozen pops, which use a similar flavor combination of sweet banana flavor, nutty walnuts, and dark chocolate chips. Greek yogurt packs protein and bone supporting calcium, while bananas provide potassium and filling fiber. Walnuts add a source of anti-inflammatory fats while the bittersweet chocolate adds antioxidants.
contains Dairy, Tree Nuts
SERVES
10 pops
3
iStock
Blueberry Smoothie Bowl Ice Pops
These pops are like a smoothie bowl on a stick, perfect when you need a quick breakfast on the go. One pop provides long-lasting energy thanks to the fiber and protein each contains. Blueberries are a rich source of antioxidants which can help fight off illness and pack over 3 g of fiber per cup. Look for a granola made with whole grains such as oats or quinoa and one low in added sugar, per the Food Network.
contains Dairy, Tree Nuts
4
Shutterstock
Eat Your Greens Ice Pops
Looking for a way to get a picky eater to eat more veggies? They’ll never even taste the baby spinach and baby kale in this pop (which has a strawberry-kiwi flavor), but will get added vitamins, fiber, and a few grams of protein. This pop also has unsaturated fats coming from avocado and chia seeds, as well as plenty of vitamin C from the kiwi and strawberries.
CALORIES PER SERVING
82
5
Adobe Stock
Black Bean Fudge Pops
Yes, really. Black beans may seem like a surprising ingredient in a dessert, but their mild taste blends right in and complements chocolate perfectly. (Try them in brownie mix, too.) Even better, they're a great way to bump up the protein and fiber in this summertime staple. Each pop delivers a total of 7 grams (g) of fiber per serving, and this filling nutrient has been linked with weight loss, so your ice cream may not be the only thing that melts away.
contains Dairy
SERVES
8
CALORIES PER SERVING
206
6
Pixel Stories/Stocksy
Berries and Cream Ice Pops
Summer's berry bounty stars in these creamy pops, so you get antioxidants in every bite. The Greek yogurt base delivers a probiotic boost, and using honey to sweeten plain yogurt allows you to control the sugar content. Swirl the ingredients together or layer them depending on your preference.
contains Dairy
SERVES
6
CALORIES PER SERVING
73
7
iStock
Olive Oil Peach Ice Pops
Why add oil to frozen treats? Well, in addition to getting heart-healthy mono- and polyunsaturated fats, it also makes the texture creamier than pops that rely on fat-free dairy to keep calories in check. These pops also spare you refined added sugar and provide a dose of blood sugar stabilizing protein. They make a refreshing pre- or post-workout snack, as a study published in January 2023 in Nutrients points out that olive oil may enhance running performance.
contains Dairy
