Evaluating the number of carbs in your food is important while on a keto diet so you can stay in ketosis. Some foods like yogurt and milk have high carb contents, which could easily knock you out of ketosis. Does this mean that yogurt is not keto-friendly? That is a frequently asked question by people on this diet plan, yet still craving yogurt. Today we will explore if yogurt fits in with a keto diet and what are the recommended types and servings. Additionally, we will discuss how you can flavor your yogurt and provide a few keto yogurt recipes to get you started. Take a look.
Can You Do Yogurt On Keto?
If you are new to keto you may have difficulty determining the right foods to include. One of the most challenging foods people seem to debate on whether it is keto-friendly or not, is yogurt.
Thanks to its rich nutritional profile, yogurt is a favorite by most people. That said, its long list of health benefits does not automatically make it keto-friendly. Of importance to remember is that while on keto most of your calories must be from fat (70-80%) (1). In addition, the daily calories from protein should be 10-20% and from carbs 5-10% (1).
In light of this, you should consider plain, lower-carb yogurt varieties that keep you within this calorie range. Another thing worth noting is that not every store-bought yogurt is keto approved because some are prepared with a base of milk and sweetened with added sugar, increasing the carbohydrate count. Be cautious when picking a yogurt brand to consume when on keto.
Is Greek Yogurt Keto?
Contrary to what most people think, not every Greek yogurt brand is keto-friendly. Some brands have added sugars, making them non-ideal while on keto. However, there are others with low-carb and sugar contents but are high in protein, making them excellent choices on the keto diet (7).
When looking for Greek yogurt to consume while on keto, consider the one that is full fat, unflavored or unsweetened, and with active cultures (2). Additionally, remember to consume it in moderation because it still naturally contains a few grams of carbs.
How To Make Keto-Friendly Yogurt
Now that most store-bought yogurt has been ruled out, you are left with the choice of making yogurt yourself. Do not worry if you have never made yogurt before because we have the perfect recipes to guide you through. Here are a few of them:
Low-Carb Keto Yogurt Recipe (6)
Store-bought yogurts can have a high carb content as we have seen above, making many of them not ideal while on keto. But that does not mean you have to rule out yogurt from your keto diet plan. Instead, you can prepare low-carb keto-friendly yogurt using this recipe:
- 1/4 cup Almonds
- 2 cups of heavy cream
- 2 cups of water
- 1/2 tbsp. gelatin powder
- 1/4 tsp. liquid sunflower lecithin (optional for texture and to reduce separation)
- 2 probiotic capsules (active cultures)
- Eaton Hemp Hearts
- Coconut chips
- Berries (raspberries, strawberries, blueberries)
- Sliced almonds
- Sugar-free jam
- Sterilize two 16-oz. jars with hot soapy water or in the dishwasher, then dry and set aside.
- Prepare the almond milk using the almonds and water. Do not use store-bought almond milk because the preservatives prevent your keto yogurt from fermenting properly. Similarly, you can choose to use vanilla and salt.
- So, heat the homemade almond milk and cream in a medium saucepan over medium-low heat for 5 to 7 minutes while stirring occasionally. The time may vary depending on the material of your pan but be sure the mixture heats until bubbles form around the edges. But do not boil or simmer.
- Sprinkle, don’t dump the gelatin and whisk until dissolved.
- Remove from heat, then stir in the sunflower lecithin until dissolved.
- Pour the cream mixture into the sterilized jars and let them sit at room temperature for roughly 20 minutes until the mixture is below 43 degrees Celsius (110 degrees) but still above 37 degrees Celsius (100 degrees F). Be very cautious with the temperatures because high temperatures will kill the probiotic cultures.
- Cut or open one probiotic capsule over each jar, stir in the powder, and then cover with lids.
- Incubate the yogurt by turning on the oven light (not the oven), then place the jars on a sheet pan and in the oven. Close the door but keep the light on for 12 to 24 hours, depending on how sour you want your keto yogurt. Alternatively, you can keep the jars warm by wrapping them in a warm blanket.
- When the yogurt is done, refrigerate until cold. Stir well because it will be thick, then top with Eaton Hemp Hearts or another topping.
Nutritional Profile (6):
The nutritional profile of one serving (half a cup) without the toppings is as follows:
- Calories: 236
- Fat: 24.1 g
- Total carbs: 2.6 g
- Protein: 3.1 g
- Fiber: 0.6 g
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Easy Keto-Approved Yogurt Recipe (4)
If you are looking for a keto-friendly yogurt recipe close to the real thing, this one’s for you. It is easy to prepare but has less carbohydrate and calorie counts. Here is the recipe to follow:
- 1 box (3 oz.) Sugar-Free Jello, any flavor
- 1 cup of plain Greek yogurt
- 1 cup of boiling water
- ¾ cup of cold water
- Dissolve one small box, about three ounces of Sugar-Free Jello, in one cup of boiling water.
- Whisk in the cup of plain Greek yogurt.
- Cool the yogurt down with a quarter cup of cold water.
- Portion out the mixture into three one-cup bowls or eight-ounce ramekins. Alternatively, you can keep it in the bowl, let it chill, and then scoop it out in spoonfuls later.
- Chill for two hours until firm.
Nutritional Profile (4):
The nutritional profile of one serving (a cup) includes:
- Calories: 73
- Total carbs: 3 g
- Protein: 7 g
- Fiber: 0 g
Tasty Keto Yogurt Recipe (5)
This recipe is perfect for anyone who wants to make keto yogurt for the entire family or guests. It makes 16 servings, but you will need an instant pot. The recipe is as follows:
- 13.5 oz. can coconut milk
- 5 cups of heavy cream
- 3 tbsp. plain unsweetened 5% yogurt with active cultures
- Add the coconut milk and heavy cream into the inner pot of the Instant Pot.
- Put the lid on the pot, then set it to sealing.
- Press the yogurt button, then adjust until it reads BOIL.
- When the boil cycle is done, check the temperature using an instant-read thermometer. It should be 180° F as this temperature kills harmful bacteria. If your mixture is not at this temperature, set it to saute and heat until it is.
- Once it is at least 180° F, fill a bowl with cold water, then put the inner pot in the ice water bath to cool. Alternatively, let it cool at room temperature until it reaches 110° F.
- Whisk in the yogurt.
- Dry the bottom of the outside of the pot and then return it to the Instant Pot base.
- Place the lid and set it to sealing.
- Press yogurt, then adjust the time to eight hours.
- After eight hours, chill the yogurt for another eight hours.
- Use a nut milk bag to strain the yogurt.
Nutritional Profile (5):
- Calories: 313.9
- Total carbs: 3.58 g
- Total fat: 33.34 g
- Protein: 2.2 g
- Fiber: 0.53 g
How Do You Make Plain Yogurt Taste Better On Keto?
One thing you will notice when consuming keto-approved yogurt is that it is sour. Remember that it is not sweetened like other varieties that are not keto-approved. Because of the sour taste, you may want to enhance its flavor.
The simplest way to sweeten keto yogurt is by adding several low-carb additions or toppings. Some of these include:
Stevia is an excellent sweetener alternative to table sugar because it has fewer calories. Although it has significantly low calories, it is considered “no-calorie” on the FoodData Central (FDC) website (8). To sweeten it, stir half a teaspoon of stevia into your keto yogurt (3).
Vanilla extract is a perfect sweetener of choice and favorite addition to plain keto yogurt, smoothies, or coffee. Additionally, you can add it to your keto-friendly ice cream, cake, custard, or any other dessert (3).
Nuts And Seeds
Nuts and seeds are excellent additions to a keto diet, either as snacks or in your smoothies and yogurt. They are filling, versatile, highly nutritious, and meet the keto dietary principles as they have low-carb and high-fat contents (3). However, remember to consume smaller portions of nuts and seeds. They must fit within the keto net carb range of 25 to 50 grams net carbs daily or 5-10% of your total calories (3).
Nut butter is another excellent addition to keto yogurt to make it flavorful. One tablespoon is enough as it provides 1.3 g of net carbs (3). But please avoid it if you are allergic to anything nut-related.
Cinnamon is perfect with anything creamy such as plain keto yogurt. It is also suitable because it has low net carbs. Add just a teaspoon of cinnamon to your yogurt.
You can never go wrong when using berries as additions or toppings for your keto yogurt or smoothies. Some excellent choices include strawberries, raspberries, blueberries, and blackberries. Half a cup of raspberries provides 3 g net carbs, while blueberries provide 4 g net carbs, blackberries 3 g net carbs, and strawberries 4 g net carbs (3).
Granola is perfect if you need crunchy and sweet flavors in your yogurt. Add just a quarter cup of granola or more, depending on your yogurt serving.
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You can also flavor plain keto yogurt with unsweetened coconut. Use up to a tablespoon as it contains less than 1 g of net carbs (3).
You can also add lemon juice to your yogurt to balance its tartness. Use only a teaspoon and then taste because its flavors are strong (3).
Samples Of Keto Yogurt Recipes With Toppings/Additions
After realizing you can enhance the flavor of your low-carb yogurt, you may be interested in trying a few toppings or additions. Note that you may want to be cautious about combining them to avoid overshadowing one flavor with the other. Here are some simple recipes to guide you through how to proceed with toppings or additions:
Lemon Blueberry Keto Greek Yogurt (3)
As the name implies, you are using lemon and blueberries to flavor keto-yogurt in this recipe. Here is what you need:
- Fage 5% (170 g) Greek Yogurt (using other yogurts will change the nutrition facts)
- 1/4 cup of blueberries
- 5 pecan halves
- 1 tsp. monk fruit sweetener
- 1 tsp. lemon juice
- Put the yogurt in a small bowl, then add the monk fruit sweetener and lemon juice.
- Stir well together, taste and adjust if necessary.
- Top with the blueberries and pecans, then grate lemon zest over the tops if you need more lemon flavor.
Nutritional Profile (3):
- Calories: 263
- Total carbs: 11 g
- Protein: 19 g
- Total fat: 16 g
Chocolate Strawberry Greek Yogurt (3)
In this recipe, dark chocolate and strawberries have been used to sweeten the yogurt. Here is an overview of the recipe:
- Fage 5% (170g) Greek Yogurt (other varieties will change the nutrition facts)
- 2 strawberries, chopped
- 1 square 85% dark chocolate, chopped
- 2 tsp. cocoa powder
- 1 tsp. monk fruit sweetener
- 1 tsp. vanilla extract
- Put the yogurt in a bowl, then add the monk fruit sweetener, cocoa powder, and vanilla.
- Stir well together, taste and adjust accordingly, then serve.
- Top with the chopped strawberries and dark chocolate.
Nutritional Profile (3):
- Calories: 222
- Total carbs: 9 g
- Protein: 12 g
- Total fat: 12 g
Coconut Macadamia Keto Yogurt (3)
Here is another keto-friendly and flavored yogurt recipe that will keep you full and satisfied after consuming it. The rich flavors of the coconut and macadamia are to die for! Here it is:
- Fage 5% (170 g) Greek Yogurt (stick to this variety to avoid changing the nutrition facts)
- 6 macadamia nuts, chopped
- 1 tbsp. unsweetened coconut
- Add the macadamia nuts and coconut to your yogurt and stir. You can consider using vanilla extract or monk fruit sweetener for sweet flavors.
Nutritional Profile (3):
- Calories: 330
- Total fat: 25 g
- Total carbs: 7 g
- Protein: 19 g
Key Pointers About Using Additions/Toppings
We can all agree that the additions to plain keto yogurt are perfect for sweetening it, making it more appealing, especially for those with a sweet tooth. However, you must be careful when using these toppings because they also have sugar, carbs, and calorie counts.
That said, make sure that your toppings do not sabotage your keto goals. Try to use small amounts or as called for to avoid surpassing your daily sugar and carb count. Similarly, opt for additions or toppings with low carb, sugar, and calorie counts.
The Bottom Line
Is yogurt keto? It depends on the carb count. Varieties with high carb counts are not recommended as they can knock you out of ketosis. When choosing yogurt on keto, choose one with a low carb count and no added sugar.
But that can be tricky with store-bought yogurt. To avoid all these pitfalls, you can make keto yogurt at home using the recipes provided in this reading. Additionally, you enhance their flavor using the recommended toppings. Always talk to your doctor or nutritionist before making any major dietary changes.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- Diet Review: Ketogenic Diet for Weight Loss (2022, hsph.harvard.edu)
- Is Greek Yogurt Keto? (2022, ketogenic.com)
- Keto Yogurt – How to Enjoy on a Low Carb Diet (2022, blissfullylowcarb.com)
- Keto Yogurt (2022, resolutioneats.com)
- Keto Yogurt Recipe (2021, kicking-carbs.com)
- THE BEST LOW CARB KETO YOGURT RECIPE (2022, wholesomeyum.com)
- Tips for Snacks if You’re on a Keto Diet (2022, webmd.com)
- What is Stevia? (2018, medicalnewstoday.com)