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For the love of Disney…Protein Dole Whips

You likely haven’t visited Disney if you haven’t had a Dole Whip or Pineapple Float.  They’re a park staple because they’re JUST SO GOOD.  The most appropriate thing to do when you find amazingness is to hack and repeat it, right?  Therefore I present to you one my favorite protein powder recipes: Protein Dole Whips.  They’re amazing and one taste of this frozen pineappley treat and you’ll start humming “It’s a Small World.”  They’re delicious and waaaaay more macro-friendly than the original.  (but we all know that macros don’t count in the most magical place on earth).

Dole Whip

Macro-Friendly Dole Whip Recipe

Sooo, my family JUST got home from Disney.  Like I-can-still-smell-the-Grand-Floridian-in-my-hair kind of just got home.  We had the most magical few days there.  I’m mega bummed that it’s over, but so happy to be back with you all. I hope that by bringing this treat back with me, it’ll be like having time with you AND my favorite mouse all at once!Dole Whip

Best Protein To Use

To make these, you’ll want to have some 1st Phorm Vanilla Ice Cream Level 1 on hand (or you can use 1st Phorm Vanilla Phormula 1 for a thinner whip like the one pictured…I just prefer it to be thicker and creamier…they both taste great as far as that goes).  If you’re in need of some protein, snag it here for free shipping and to help out our fearless leader and RD Jeremy.

Use A Real Blender

One other pro tip for this: use a real blender.  I used my smallest container on my Ninja.  Any blender will do, but this is mine if you’re in the market for a new one.
Trying this with a bullet-style blender will end in tears when you burn up the motor.  Don’t do it, buddy.

What Goes in A High-Protein Dole Whip?

These are the ingredients you will need to make your own macro-friendly Dole whip.

  • 2 c frozen pineapple
  • 1/2 c nonfat plain greek yogurt
  • 2 Tb lemon juice
  • 2 tsp lime juice
  • 4 scoops 1st Phorm Vanilla (phormula 1 makes a thinner whip, level 1 makes a thicker one)

Dole Whip


Here’s a printable recipe card for your own DIY low carb Dole Whip!

Protein Dole Whips

Protein Dole Whips

Yield: 4
Prep Time: 10 minutes
Total Time: 10 minutes


  • 2 c frozen pineapple
  • 1/2 c nonfat plain greek yogurt
  • 2 Tb lemon juice
  • 2 tsp lime juice
  • 4 scoops 1st Phorm Vanilla (phormula 1 makes a thinner whip, level 1 makes a thicker one)


  1. It's best to do 2 servings of this at a time (ingredients above are for all 4 servings) but to put it together, here's
  2. the deal:
  3. Use 1 c pineapple, 1/4 c greek yogurt, 1 Tb lemon juice, 1 tsp lime juice, and 2 scoops 1st Phorm Vanilla.
  4. In a blender (I used a Ninja, but don't try this in a bullet-style blender or it'll burn up), add all ingredients saving the protein
  5. for last.
  6. Pulse to mix.
  7. Use a spatula to push down the ingredients on the side.
  8. Repeat as needed until it's smooth and frothy. (may take several tries)
  9. Split into 2 servings and garnish w/ a pineapple and cherry if you're feeling fancy (those aren't included in the macro
  10. totals)
  11. Repeat if you're serving 4 people to make the other 2 servings.



Vegetarian: Absolutely!

Gluten Free: All 1st Phorm flavors EXCEPT Ice Cream Sandwich and Mint Ice Cream Sandwich are gluten free, so you should be good.

Dairy Free: Not on this one unless you use nut yogurt and a dairy free protein powder.

If you want to cheat off my math, feel free to use my MFP listing: MacroEd Dole Whip

Nutrition Information:
Serving Size: approx 3/4 C
Amount Per Serving: Calories: 208Total Fat: 3gCarbohydrates: 18gProtein: 27g
Be sure to show me your creations by using our hashtag #getmacroed.  It makes my day to see my recipes in your kitchen and you never know when I might feature one of yours!

All the best,

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Want more ideas to quench that sweet tooth? Here are some of our favorites.

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