📝 Introduction

Few desserts capture the feeling of summer quite like a Dole Whip. This iconic frozen treat—made famous by Disney parks—combines the bright, juicy sweetness of pineapple with a soft-serve texture that melts on your tongue. Traditionally, though, Dole Whip can be loaded with sugar, pineapple juice concentrate, and ice cream.

The good news? With a few smart swaps, you can enjoy the same refreshing flavor on Weight Watchers, a keto diet, or a diabetic-friendly plan — all without the sugar crash or guilt. This homemade version is naturally dairy-free, low in calories, and can be customized for your nutritional goals.

🛒 Ingredients (Serves 4)

  • 3 cups frozen pineapple chunks (unsweetened) 🍍
  • ½ cup unsweetened almond milk (or light coconut milk for creaminess) 🥥
  • ½ cup nonfat plain Greek yogurt (or coconut cream for dairy-free)
  • 1–2 tbsp granulated erythritol or monk fruit sweetener, to taste (optional)
  • ½ tsp vanilla extract
  • Optional: a few tablespoons of pineapple juice (for extra tangy flavor — count points or carbs accordingly)

👩‍🍳 Instructions

  1. Prep the blender: Add frozen pineapple chunks, yogurt, almond milk, vanilla, and sweetener into a high-speed blender or food processor.
  2. Blend: Process on high, pausing to scrape down sides as needed, until the mixture becomes thick, smooth, and creamy — similar to soft serve.
  3. Adjust texture:
    • For a firmer texture, freeze the mixture for 20–30 minutes.
    • For the classic Dole Whip swirl, spoon the mixture into a piping bag fitted with a large star tip and pipe into bowls or cones.
  4. Serve immediately: Enjoy right away for a creamy, refreshing treat!

🍽 Nutrition (Per Serving) — Using Greek Yogurt & Almond Milk

  • Calories: 70
  • Protein: 4g
  • Fat: 1g
  • Total Carbs: 11g
  • Net Carbs: 8g
  • Fiber: 3g
  • Sugar: 6g (naturally from pineapple)

⚖️ WW SmartPoints

  • Blue & Purple Plan: 1 point per serving
  • Green Plan: 2 points per serving
    (Points may vary slightly depending on yogurt and milk brand.)

💡 Variations & Tips

  • Keto version: Use fewer pineapple chunks (1½ cups), add 1 cup of ice, and increase yogurt or coconut cream to keep it creamy while lowering carbs.
  • Diabetic-friendly: Stick to unsweetened pineapple and skip juice; monk fruit sweetener balances the natural pineapple tang without spiking blood sugar.
  • Vegan-friendly: Replace Greek yogurt with chilled coconut cream or a thick dairy-free yogurt.
  • Tropical twist: Blend in a few frozen mango or banana chunks (count points accordingly) for a fun flavor mix.
  • Protein boost: Add a scoop of unflavored protein powder or vanilla protein to make this a satisfying post-workout treat.

🪄 Why This Recipe Works for All Three Diets

✅ Weight Watchers: Low in points, relies on zero-point pineapple and yogurt.
✅ Keto: Adjustable carb content with strategic swaps, sugar-free sweeteners, and healthy fats.
✅ Diabetic-friendly: Uses whole fruit, no added sugar, and fiber + protein to balance the glycemic load.

📌 Serving Ideas

  • Pipe into a waffle cone for that classic Dole Whip look 🍦
  • Top with a sprinkle of shredded coconut or crushed freeze-dried pineapple for extra texture.
  • Serve with grilled pineapple rings for a summer BBQ dessert!
  • Turn it into Dole Whip floats by adding sparkling water or diet ginger ale to a tall glass and swirling in a scoop.