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Sugar-Free, Keto Patriotic Popsicles

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We all know those red, white, and blue patriotic popsicles that emerge around Memorial Day every year. While their American flag colors are exciting, who knows what kinds of toxic food colorings are hiding in there, not to mention the sugar.

But the summer holidays wouldn’t be the same without some frozen treats. So instead of giving in to store-bought sugar traps, give these keto-friendly patriotic popsicles a try.

They may not have your standard red layer, white layer, and blue layer, but they’re still bursting with patriotic pride.

And in true keto fashion, these low-carb, fourth of July-themed ice pops come packed with health benefits. As the weather starts to heat up, make a batch of these refreshing treats and reap the benefits of low-sugar strawberry puree, lemon juice, and a special treat — Perfect Keto Perform sports drink — for a burst of energy without the sugar crash.

These red, white, and blue patriotic popsicles are:

  • Cooling
  • Refreshing
  • Sweet
  • Flavorful

The main ingredients in these refreshing treats are:

Optional ingredients

  • Blueberries
  • Strawberries
  • Raspberries

3 Health Benefits of These Patriotic Popsicles

#1: Helps Curb Appetite

If you’re planning to join some friends for a Memorial Day BBQ, having your appetite under control may serve you well. Celebratory gatherings, fun as they may be, are full of carb-heavy dishes.

This is especially true when it comes to the dessert table. But fear not, these patriotic popsicles are the perfect choice to keep your eyes off that red, white, and blue cheesecake and frosted sugar cookies.

MCTs (medium chain triglycerides) are a type of fatty acid that’s metabolized differently than the more common LCTs (long chain fatty acids).

LTCs have to take a trip through your lymphatic system before your body can use them for fuel or stored for energy. However, MCTs are absorbed and then sent directly to your liver where they can be used as quick fuel for your energy-hungry cells.

Aside from their availability as a quick energy source, MCTs may also help curb your appetite. People consuming MCTs with breakfast notice increased satiety, along with a decrease in food intake[*].

#2: Antioxidant and Anti-Inflammatory

The ketone body beta-hydroxybutyrate (BHB) acts as both an antioxidant and anti-inflammatory agent in your body. If you’re in ketosis, then you likely have an abundance of BHB floating around in your system. However, it doesn’t hurt to take a little more for some extra energy and brain power.

BHB improves the function of your mitochondria (the energy warehouse of your cell) by combating reactive oxygen species. It also stimulates other antioxidant systems and increases the efficiency of your energy metabolism. This means happier, healthier, more energized cells[*].

#3: Enhances Muscle Growth

If you make enough of these delicious popsicles, you just might have some left over for later. And the perfect time to indulge? Pre- or post-workout.

These keto popsicles contain branched-chain amino acids (BCAAs), a specific type of amino acid that stimulates muscle growth.

Of the three BCAA (leucine, isoleucine, and valine), leucine has the most potent effect on your muscles. It not only stimulates pathways for muscle growth, but it also decreases the rate of protein degradation.

This means you can get the most bang out of your workout buck by supplying your body with the anabolic (growth promoting) nutrients[*].

Memorial Day Patriotic Popsicles

patriotic popsicles

The best part of summer holidays like Memorial Day and the 4th of July is firing up the grill, and sharing food and drinks with friends and family.

As a keto-dieter, you don’t want to miss out of any of the fun, but you also don’t want the temptation of chips, ice cream, and potato salad.

If there’s one thing low-carb dieters know how to do; it’s to come prepared.

And that’s precisely what you’ll be doing when you whip up this popsicle recipe before your next outdoor gathering.

The combination of fresh fruit, lemon, and the Perfect Keto Perform Keto Sports Drink gives these refreshing treats a delicious and zesty flavor.

You can add any berries that you like, but if you really want to be patriotic, make sure to do at least one blue and one red!


Memorial Day Patriotic Popsicles

patriotic popsicles

These red, white, and blue patriotic popsicles are the perfect summer treat. Packed with fresh fruit, MCTs, BHB, and one net carb, frozen treats never felt so good.

  • Author: Corina Nielsen
  • Total Time: 5 minutes + freezing time
  • Yield: 4 popsicles 1x



  1. Add water, Perfect Keto Perform and lemon juice to a blender or shaker cup. Blend/mix for 30 seconds until the powder dissolves.
  2. Pour mixture into popsicle molds. Add berries to molds, and then finish with some popsicle sticks.
  3. Freeze for 2-3 hours or overnight until firm.


  • Serving Size: 1 popsicle
  • Calories: 22
  • Fat: 1g
  • Carbohydrates: 1g
  • Fiber: 0g
  • Protein: 1g

Keywords: patriotic popsicles

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