Nothing will crank up your carb count more than store-bought, sweetened yogurt. First, it has milk as a base which gives you a hefty dose of natural sugars. Then, it’s sweetened with more sugar, usually in the form of fruit purees or syrups. This is how a small 6-ounce serving of yogurt can have as many as 27 grams of carbs! If you’re not keen on reading labels, you might miss the sugar in yogurt because it goes by many names. These include sucrose, fructose, glucose, maltose, dextrose, and more. But there’s no need to worry, you can still enjoy the creamy deliciousness of yogurt without all the carbs. How? By making your own keto yogurt at home! Here’s how…
Best Milk Substitute For Keto Yogurt
Almond milk is a good choice because it’s low in carbs and calories (2). In addition, it has a neutral flavor that won’t interfere with the taste of your yogurt. You should avoid sweetened store-bought almond milk because it has added sugar.
If you can’t have nuts, you can use coconut milk instead. Just make sure it’s full-fat and unsweetened. Coconut milk is also a good source of healthy fats. In fact, about 66% of the fat in coconut milk is medium-chain triglycerides (MCTs).
What’s The Best Keto Yogurt Starter Culture?
There are two types of yogurt starter cultures: mesophilic and thermophilic. Mesophilic yogurt can be made at room temperature while thermophilic requires a higher temperature.
If you’re just starting out, it’s best to use a mesophilic yogurt starter culture. This is because it’s easier to find and less finicky. Plus, you don’t need a yogurt maker for mesophilic yogurt. All you need is a pot and an oven safe dish with a lid.
A probiotic capsule is a good substitute for yogurt starter culture. Simply open the capsule and mix the powder into your milk mixture.
What’s The Best Sweetener For Keto Yogurt?
There are many keto-friendly sweeteners you can use to sweeten your yogurt. These include stevia, monk fruit extract, erythritol, and xylitol.
If you want a more natural sweetener you can use fresh berries or unsweetened fruit purees. Simply mix them into your yogurt after it’s done fermenting.
Homemade Keto Yogurt Recipe (1)
While this recipe isn’t the simplest, it’s still doable even if you’ve never made yogurt before. The hardest part is waiting for it to ferment!
- 1/4 cup Almonds
- 2 cups Water
- 2 cups Heavy cream
- 1/2 tbsp Gelatin powder
- 1/4 tsp Liquid sunflower lecithin (optional, for texture and to reduce separation)
- 2 Probiotic capsules (active cultures)
- Take 2 16 ounce mason jars and sterilize them by boiling in water for 10 minutes.
- Next, make your almond milk by blending the almonds and water in a blender until smooth. Then, strain the milk using a cheesecloth or nut milk bag.
- In a pot over medium heat, add the strained almond milk and heavy cream. Heat the mixture while stirring gently until it’s just about to boil. Then, remove from heat.
- Add the gelatin powder (sprinkle rather than dumping it in) and stir until dissolved. Remove from the heat, add the lecithin (if using) and mix well.
- Pour the milk mixture evenly into both mason jars. close the lids and let them cool to room temperature. This will take about 30-45 minutes. Check that the mixture is below 110°F before proceeding.
- Open the probiotic capsules and mix the powder into the milk mixture. Stir well and close the lids.
- Place the jars in a warm spot in your home and let them ferment for 12-24 hours. The longer you ferment, the tangier your yogurt will be.
- Once they’re cooled, open the jars and give the yogurt a good stir. Then, place them in the fridge for at least 4 hours to allow the yogurt to thicken.
- Enjoy your delicious homemade keto yogurt!
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The Bottom Line
Instead of going for store-bought yogurts that are high in sugar and carbs, you can make your own keto yogurt at home. This homemade version is not only healthier but also tastier and more affordable.
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!
- THE BEST LOW CARB KETO YOGURT RECIPE (2020, wholesomeyum.com)
- How well do plant based alternatives fare nutritionally compared to cow’s milk? (2018, nih.gov)