How low-calorie protein ice cream curbs cravings, boosts weight loss

Protein ice cream is one of the hottest treats on the internet, and it’s no wonder. Whether you buy it at the supermarket or make it yourself, protein-loaded flavors like cookie dough, caramel cheesecake,Oreo McFlurry and evenSuper Stuffed Peanut Butter Cup have a fraction of the calories and up to five times more nutrients than regular ice cream. Have a trendy Ninja Creami? You can use it to turn a protein shake into light ice cream with up to 42 grams of protein per serving.

While some options are tastier than others, many are so delicious, you might figure there’s no way they can actually help with health and weight goals. So, is protein ice cream actually good for weight loss? To find out, we turned to Susie Kundrat, MS, RDN, LDN, founder of Eat Move Groove and a professor emeritus at University of Wisconsin-Milwaukee.

What is protein ice cream?

“Protein ice cream is what I call a ‘sweet with purpose,’” says Kundrat. It’s technically any ice cream with added protein, but most options contain lighter ingredients like filtered, low-fat milk instead of cream. So rather than the 1,130 calories and 16 grams of protein you find in a typical pint of Ben and Jerry’s, “protein ice cream has closer to 300 calories and 30 grams of protein per pint,” says Kundrat.

Cutting hundreds of mostly empty calories can definitely help with weight loss, notes Kundrat. And research shows increasing protein intake in general can help even more.

3 ways protein helps you lose weight

Adding more protein to a balanced diet, such as by replacing a less-healthy dessert with protein ice cream, can help you shed unwanted pounds. Here’s where protein really shines:

It curbs cravings

Protein is harder for the body to break down, which means it moves more slowly through the GI tract. This prevents blood-sugar spikes that drive cravings; it also literally keeps food in our systems for a much longer time. “High-protein foods have staying power,” says Kundrat. “You’ll feel more satisfied after eating ample protein, so you’re likely to eat less.”

The proof: A study in the American Journal of Clinical Nutrition found that participants allowed to eat all the higher-protein food they wanted consumed, on average, 491 fewer calories per day than participants allowed lower-protein fare. Separate University of Missouri research shows extra protein intake even delivers relief from those pesky midafternoon and nighttime cravings.

It revs your metabolism

Protein is a lot harder for the body to break down than fat or carbs. So much so that when we trade regular high-fat, high-carb ice cream for protein ice cream, research in the journal Nutrition & Metabolism suggests we temporarily boost the calories our bodies burn by around 900 percent.

It helps reverse age-related weight gain

As we get older, we make fewer enzymes that let us absorb the protein we eat. This often means we don’t get enough of the crucial stuff to maintain things like skin, bone and muscle. And losing muscle mass not only reduces strength and energy, it tanks metabolism too.

“It may be a normal part of aging, but with a combination of strength and balance exercises plus eating enough protein several times throughout the day, we can lessen the effects,” says Kundrat.

In fact, Duke University research found that among older adults using a fitness program, those getting 0.5 grams of protein per pound of body weight (or 100 grams protein for a 200-pound woman) doubled their weight loss compared to older adults getting a more typical 0.3 grams protein per pound of body weight (or 60 grams of protein for a 200-pound woman).

Bonus: A study published in Nutrition Journal found that sedentary seniors given extra protein (in the form of protein shakes, much like the ones people use to make protein ice cream) experienced a surge of special muscle-strengthening compounds. Scientists even noted that benefits were similar to a rigorous workout.

How much protein is ideal for weight loss?

Kundrat recommends women 50 and over aim for “at least half a gram of protein for every pound of body weight.” That’s the same level of protein intake that doubled weight loss in the Duke study.

For a 180-pound woman, that’s 90 grams of protein a day. A typical serving of protein ice cream provides a quarter to a third of your daily needs. “It can supply a considerable amount of your daily protein requirements,” confirms Kundrat. (Learn more about how much protein you need to eat to lose weight here.)

There are bonus benefits too: “I love that protein ice creams can offer a good source of calcium and additional vitamins, minerals and fiber—especially if you add healthy toppings like fruit or nuts,” she says. “Enjoy them to boost overall health as well as help manage your weight.”

What to look for in protein ice cream

Citing a 2023 study, Kundrat says most good-quality protein sources work equally well. Her main advice for making a great choice: Test different store-bought options for consistency, flavor and mouth-feel. Popular brands include Halo Top and Protein Pints (both available at large supermarkets and superstores).

As for making protein ice cream at home, nutrition expert Kate Lyman of KateLymanNutrition.com shares some yummyNinja Creami protein ice cream options you can whip up with the trendy gadget. And you can also Google “protein ice cream” to discover a zillion more recipes.

“Find a version you really love,” Kundrat says. The more delicious it is, the better it’ll be at keeping appetite and cravings in check. “When you get satisfied in your brain as well as your body, you’ve found a winner!”

An easy protein ice cream recipe to try

Kundrat’s take on the trend requires no special equipment and boasts 36 grams of protein and just 275 calories for the whole batch.

Ingredients:

• 1 cup high-protein ultra-filtered milk, such as Fairlife 2% or Friendly Farms 2%
• 1 scoop chocolate whey protein powder (with 20 grams of protein)
• 1 tsp. unsweetened cocoa powder
• 1 Tbs. regular sugar or sweetener of choice

Instructions:

Blend all ingredients in a mixer or food processor (or Ninja Creami, if you have one) and pour into a loaf pan. Freeze for two to three hours or until solid. Let sit on the counter for about five minutes to soften slightly before serving, then scoop and enjoy!

This story was originally published August 19, 2025 at 11:25 AM.