6 Delicious Sugar Free Cool Whip Desserts You Need to Try

Living by the sea in the Dominican Republic with my four kids (two still at home), I’ve learned that sugar-free desserts can bring joy without derailing my type 2 diabetes management. These six Cool Whip–based treats showcase simple layering, seasonal local fruits, and light textures that let me share something sweet with family and friends—without compromising health. Whether I’m improvising when key ingredients are scarce or adjusting oven temperatures for our altitude, these desserts have become staples in our home.

Berry Parfait with Yogurt and Cool Whip

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This berry parfait with yogurt and Cool Whip is a delightful treat that’s both refreshing and satisfying. With layers of vibrant berries, creamy yogurt, and fluffy Cool Whip, it offers a wonderful balance of flavors and textures. It’s a simple recipe that’s perfect for any occasion, whether you’re looking for a healthy snack or a light dessert.

The natural sweetness of the berries pairs perfectly with the smooth yogurt and airy Cool Whip, making each bite a burst of flavor. Plus, it’s incredibly easy to assemble—just layer your ingredients in a glass, and you’re good to go!

Berries are not grown locally here, so we used frozen berries from our local grocery store. They were delicious!

Ingredients

• 1 cup Greek yogurt (plain or flavored)
• 2 cups mixed fresh berries (strawberries, blueberries, raspberries, blackberries)
• 1 cup sugar-free Cool Whip
• 1 tablespoon honey or maple syrup (optional)
• Fresh mint leaves for garnish

Instructions

1. Wash and prepare the berries, slicing strawberries if needed.
2. In a clear glass or bowl, start by adding a layer of Greek yogurt at the bottom.
3. Add a layer of mixed berries on top of the yogurt.
4. Next, spoon a layer of sugar-free Cool Whip over the berries.
5. Repeat the layering process until all ingredients are used, finishing with a layer of Cool Whip.
6. Drizzle honey or maple syrup on top if desired, and garnish with fresh mint leaves.
7. Serve immediately or refrigerate for a short time before serving.

Chocolate Avocado Mousse

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Chocolate Avocado Mousse is a delightful twist on a classic dessert that keeps things light and sugar-free. With a velvety texture and rich chocolate flavor, this mousse is not only pleasing to the palate but also incredibly simple to whip up. It’s perfect for satisfying your sweet cravings without the guilt.

The secret ingredient here is avocado, which adds creaminess while providing healthy fats. You’ll love how easy it is to blend up and serve, making it a great choice for a quick dessert or an impressive treat for guests!

Ingredients

• 2 ripe avocados
• 1/4 cup unsweetened cocoa powder
• 1/4 cup sugar-free sweetener (like erythritol or stevia)
• 1 teaspoon vanilla extract
• 1/4 cup almond milk (or any milk of your choice)
• Pinch of salt

Instructions

1. Prepare the Avocados: Cut the avocados in half, remove the pits, and scoop the flesh into a blender or food processor.
2. Blend the Ingredients: Add the cocoa powder, sweetener, vanilla extract, almond milk, and a pinch of salt to the blender. Blend until smooth and creamy. You may need to scrape down the sides to ensure everything is well mixed.
3. Taste and Adjust: Give the mousse a taste and adjust sweetness or chocolate flavor as desired by adding more sweetener or cocoa powder.
4. Chill: Transfer the mousse into serving cups and refrigerate for at least 30 minutes to set.
5. Serve: Top with sugar-free whipped cream or fresh berries before serving, if desired.

One afternoon Luke (age 17) saw me blending avocado and cocoa and said, ‘Dad, what wizardry is this?’ Any parent of teens knows that’s gold.

Lemon Cheesecake Bites

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Lemon Cheesecake Bites are a delightful treat that captures the bright, zesty flavor of lemon in a creamy cheesecake form. These bites are not only sugar-free but also offer a light and refreshing dessert option that’s perfect for any occasion. They’re incredibly simple to make, requiring minimal ingredients and effort, making them a great choice for both novice bakers and seasoned pros.

The combination of the tangy lemon and the smooth creaminess creates a taste that’s both uplifting and satisfying. With a crumbly crust and a fluffy topping, these bites are sure to be a hit at your next gathering or as a sweet treat during the week.

I discovered this method after missing cream cheese in town; having to substitute yogurt felt like a kitchen-deficit turned creative win.

Ingredients

• 1 cup almond flour
• 2 tablespoons melted coconut oil
• 2 tablespoons sweetener of choice
• 1 cup cream cheese, softened
• 1/2 cup Greek yogurt
• 1/4 cup lemon juice
• 1 tablespoon lemon zest
• 1 teaspoon vanilla extract
• 1/2 teaspoon gelatin (optional, for firmness)

Instructions

1. Preheat your oven to 350°F (175°C). In a mixing bowl, combine almond flour, melted coconut oil, and sweetener. Press this mixture into the bottom of a lined baking dish to create the crust.
2. Bake the crust for 8-10 minutes or until lightly golden. Allow it to cool.
3. In another bowl, mix the cream cheese, Greek yogurt, lemon juice, lemon zest, vanilla extract, and gelatin until smooth and well combined.
4. Pour the lemon mixture over the cooled crust and spread it evenly.
5. Chill in the refrigerator for at least 2 hours until set. Once firm, cut into small squares and serve chilled.

Frozen Strawberry Cool Whip Pops

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Frozen Strawberry Cool Whip Pops are a delightful treat that’s both refreshing and light. With the sweet flavor of strawberries blended perfectly with fluffy Cool Whip, these pops are a delicious way to enjoy a guilt-free dessert. They’re simple to make, requiring just a few ingredients and minimal prep time.

The combination of creamy texture and fruity flavor makes these pops a favorite for warm days. Plus, they are sugar-free, making them a great choice for those watching their sugar intake. It’s a fun and easy recipe that the whole family will love!

Ellie, my youngest, helped mash strawberries with a grin that said, ‘Daddy, you made summer.’ Those moments matter.

Ingredients

• 2 cups fresh strawberries, hulled and sliced
• 1 cup sugar-free Cool Whip
• 1/2 cup Greek yogurt (optional)
• 1 tablespoon lemon juice

Instructions

1. In a blender, combine fresh strawberries, lemon juice, and Greek yogurt (if using). Blend until smooth.
2. In a mixing bowl, gently fold the strawberry mixture into the sugar-free Cool Whip until well combined.
3. Pour the mixture into popsicle molds, leaving a little space at the top for expansion.
4. Insert sticks and freeze for at least 4-6 hours or until fully solidified.
5. To release the pops, run warm water over the outside of the molds for a few seconds before gently pulling them out.

Coconut Cream Pie in a Jar

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Coconut Cream Pie in a Jar is a delightful twist on the classic dessert, offering a creamy, dreamy taste that’s both light and satisfying. This easy-to-make treat combines layers of velvety coconut filling with a crunchy graham cracker crust, all served in a cute jar for a fun presentation.

There’s something truly comforting about the coconut flavor, making this dessert perfect for any occasion. With its simple preparation, you can whip it up in no time, making it an excellent choice for gatherings or just a sweet treat for yourself!

In our missionary kitchen, coconut cream comes from local trees—grating it fresh is messy, but it tastes unforgettable.

Ingredients

• 1 cup graham cracker crumbs
• 1/4 cup melted coconut oil
• 1 can (14 oz) coconut cream
• 1/2 cup unsweetened coconut milk
• 1/4 cup powdered erythritol (or sweetener of choice)
• 1 teaspoon vanilla extract
• 1/2 teaspoon coconut extract
• 1 cup sugar-free whipped topping
• Shredded coconut for garnish

Instructions

1. Prepare the Crust: In a medium bowl, mix graham cracker crumbs and melted coconut oil until well combined. Press the mixture firmly into the bottom of your jars to form a crust.
2. Make the Filling: In a mixing bowl, combine coconut cream, coconut milk, powdered erythritol, vanilla extract, and coconut extract. Whisk until smooth and creamy.
3. Layer the Dessert: Spoon a generous layer of the coconut filling over the graham cracker crust in each jar. Repeat the process to create another layer if desired.
4. Top with Whipped Topping: Once filled, add a dollop of sugar-free whipped topping on top of each jar.
5. Garnish: Sprinkle shredded coconut over the whipped topping for a finishing touch.
6. Chill: Refrigerate for at least an hour before serving to let the flavors meld together.

Peanut Butter Delight Cups

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If you’re looking for a sweet treat without the sugar rush, Peanut Butter Delight Cups are a fantastic option. They offer a lovely balance of creamy peanut butter and a light, fluffy texture, making them a delightful dessert for any occasion. Plus, they are simple to whip up, requiring minimal ingredients and no baking!

These cups are perfect for peanut butter lovers, combining rich flavors with just the right amount of sweetness. The layers of peanut butter filling and whipped topping create a satisfying contrast in taste and texture. Each bite is a treat that feels indulgent yet light, making them a go-to for gatherings or a cozy night in.

Ingredients

• 1 cup peanut butter (sugar-free)
• 1 cup sugar-free Cool Whip
• 1/2 cup cream cheese, softened
• 1/4 cup powdered erythritol or other sugar substitute
• 1 teaspoon vanilla extract
• 1/4 cup unsweetened cocoa powder (optional)
• Chopped peanuts for garnish
• Chocolate syrup (sugar-free) for drizzling

Instructions

1. In a mixing bowl, beat together the peanut butter, cream cheese, powdered erythritol, and vanilla extract until smooth and creamy.
2. Gently fold in the sugar-free Cool Whip, being careful not to deflate the mixture.
3. If you want a chocolate twist, you can stir in cocoa powder at this stage.
4. Divide the mixture evenly into small cups or dessert bowls.
5. Chill in the refrigerator for at least 1 hour to set.
6. Before serving, drizzle with sugar-free chocolate syrup and sprinkle with chopped peanuts for an added crunch.

Pro Tips

1. Layering: When making parfaits, chill your yogurt and Cool Whip overnight—cold layers help keep everything crisp and pretty.
2. Blending: For mousse, blend on low speed and scrape sides midway so no green flecks remain—picky eaters will thank you.
3. Crust prep: Press your crust into cold jars, then chill for 10 minutes before adding filling to prevent sogginess.
4. Popsicle texture: Stir the mixture after freezing for 1–2 hours, then reinsert sticks to avoid icy cores.
5. Whip topping: Spoon Cool Whip gently—don’t over-mix or it’ll lose volume; light fluff stays airy.

Ingredient Substitutions

• Greek yogurt → queso blanco blended with a splash of plain yogurt (keeps tang and consistency)
• Sugar-free Cool Whip → homemade whipped coconut cream sweetened with stevia
• Almond flour crust → ground oat flour (dry in oven at 350°F for 5 minutes first)
• Erythritol powdered → coconut sugar for a browner, slightly caramel flavor

Tip from Grammie Shirley

Store individual servings in small jars with tight lids. Before serving, loosen with a gentle twist and uncap—this little step keeps edges crisp and visually appealing.

Q&A

1. Can I use frozen berries instead of fresh?

   Yes—let them thaw and drain excess liquid before layering to keep parfaits from becoming watery.

2. How can I firm the mousse without gelatin?

   Add 1–2 tbsp of chia seeds to the mixture, blend well, then chill—gels softly without changing flavor.

3. Is it okay to skip almond flour?

   Absolutely—use finely crushed low-carb cookies or oats toasted slightly for texture variation.

4. My popsicles are too icy—what went wrong?

   Stir them after 2 hours of freezing to break up ice crystals, then refill and stick to preserve softness.

5. Can I double the recipes without changing cook time?

   Yes, but for crusts and pies, chill or bake in wider pans so layers don’t get too thick.

Nutrition and Serving Info

Recipe	Servings	Calories	Protein	Carbs	Fat
Berry Parfait	6	110 kcal	7 g	12 g	4 g
Chocolate Avocado Mousse	4	180 kcal	4 g	20 g	13 g
Lemon Cheesecake Bites	12	130 kcal	4 g	8 g	10 g
Strawberry Cool Whip Pops	8	70 kcal	2 g	10 g	2 g
Coconut Cream Pie in Jar	6	190 kcal	3 g	10 g	17 g
Peanut Butter Delight Cups	8	150 kcal	4 g	12 g	11 g

Whether you’re hosting friends or just need a quick sweet fix after dinner, these sugar-free Cool Whip desserts strike the perfect balance between indulgence and intention. In our home, they’ve become a way to celebrate little victories—like stable blood sugar readings or simply getting through a hectic day. I hope these recipes bring your family the same joy they bring ours here in the Dominican Republic. Keep experimenting, stay flexible, and most of all, enjoy every spoonful.