2 Ingredient Freezer Peanut Butter Whips {Low calorie and delicious!}

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    With just 2 ingredients, peanut butter powder and light cool whip, this recipe is a low calorie treat! Freezer peanut butter whips is like peanut butter mousse, but with a lot less sugar and fat!

    This freezer peanut butter whip recipe makes four cups. Each cup has 75 calories, 4 grams protein, 8 grams carbs, and 3 grams of fat.

    freezer peanut butter whips with cool whip and peanut butter powder

    Low Calorie Ingredients for whips

    You only need two ingredients for these peanut butter whips. The first is peanut butter powder, and the second is cool whip.

    Peanut butter powder:

    As a dessert, Peanut butter powder is a great substitute for regular peanut butter because it has fewer calories and less fat.

    2 tablespoons of peanut butter has 180 calories, and 16 grams of fat. Peanut butter powder on the other hand has 70 calories for 2 tablespoons and 2 grams of fat.

    While I’m not anti-dietary fat, I do try to cut calories where I can, and fat is the most calorie dense macronutrient of them all. So, generally, when I lower fat in a recipe, calories will come down as well.

    Check out my strategy for portion controlled peanut butter eating, frozen peanut butter!!

    Light Cool Whip

    First of all, fun fact: I’ve been a fan of Cool Whip since I was a child in the 70’s! (Cool whip actually came onto market in 1966!) I was so in love with the whipped topping, that by the time I got to high school, and the very first home computers were launched, my first ever password was COOL WHIP!

    I love cool whip so much, that if I have a tub of it in the fridge, I’ll literally eat it within days. With a spoon. But I digress!

    Cool Whip is interesting, because there are several varieties at the grocery store. But what’s interesting is the cool whip nutrition information.

    The different varieties of Cool Whip are all so VERY close in calories! Each 2 tablespoon serving of the different varieties of cool whip look like this for calories and macros: (My Cool whip nutrition source)

    • Cool Whip Original: 25 calories, 1.5 g fat, 3 g carbs, and 0 g protein
    • Cool Whip Fat Free: 15 calories, 0 g fat, 3 g carbs, 0 g protein
    • Cool Whip Extra Creamy: 25 calories, 2 g fat, 2 g carbs, 0 g protein
    • Cool Whip Light: 20 calories, 0.5 g fat, 3 g carbs, 0 g protein
    • Cool Whip Sugar free: 20 calories, 1 g fat, 3 g carbs, and 0 g protein
    • Cool Whip Birthday Cake! (umm.. I haven’t seen this one in my grocery store yet!!) 25 calories, 1.5 g fat, 3 g carbs, 0 g protein
    • Cool Whip Oreo (Again!! Where has this one been all my life?) 35 calories, 2 g fat, 4 g carbs, and 0 g protien

    So, as you can see, there isn’t too much difference in the calories of the light and regular Cool Whip. And the carbs in cool whip are identical in all of them, even the sugar free! Kind of crazy.

    But, when you use a full cup of cool whip, which is what this recipe for peanut butter whips uses, it does save you 40 calories.

    Total calories saved = 150 calories for the entire recipe. (110 calories from swapping peanut butter with peanut butter powder, and 40 calories for the Cool Whip

    freezer peanut butter whips with chocolate drizzle

    How to make whipped peanut butter

    A lot like a peanut butter mousse, this Freezer peanut butter whip starts with reconstituting the peanut butter powder with water. I used 4 tablespoons of peanut butter powder with three tablespoons of water.

    Then, simply and gently fold in the light cool whip. I tried blending it with a hand mixer, but it just lost all it’s volume. While delicious, suddenly ALL the calories were concentrated into one muffin cup. LOL *here’s a picture of that first attempt:

    attempt number 1 at cool whip peanut butter whips (Custom)

    After folding in the cool whip, pipe into silicone muffin cups. If you can get four servings out of this, our calories and macros will match!

    Put your whipped peanut butter into the freezer for a few hours, until they can come out of the silicone cups safely.

    Then, you can drizzle some sugar free chocolate syrup on top and eat!

    If you leave in the freezer too long, and it’s rock solid. Just sit it out on the counter for 10 minutes, and it will soften up enough to eat it.

    To get the full effect, I added a quick video inside the recipe card below!!

    freezer peanut butter whips with chocolate drizzle

    Freezer Peanut Butter Whips

    Low Calorie, 2 Ingredient Freezer Peanut Butter whips. Cool whip and peanut butter powder
    5 from 1 vote
    Print Pin Rate
    Course: Dessert
    Cuisine: American
    Diet: Low Calorie, Low Fat
    Keyword: peanut butter mousse, peanut butter whips
    Prep Time: 5 minutes
    2 hours
    Servings: 4 servings
    Calories: 75kcal
    Author: Amy Roskelley



    • Whisk peanut butter powder with 3 tablespoons of water.
    • Fold peanut butter powder mixture into 1 cup cool whip light.
    • Scoop, or pipe into muffin cups and freeze
    • Optional: Drizzle sugar free chocolate syrup on top.



    Can substitute regular cool whip, and add 10 calories per cup.


    Serving: 1cup | Calories: 75kcal | Carbohydrates: 8g | Protein: 4g | Fat: 3g

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    2 ingredient freezer peanut butter whips - Low calorie treat

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