Introduction to Keto Yogurt
Our keto yogurt is thick and creamy, packed with healthy fats to keep you full for hours. Traditional yogurt is creamy, high in protein, and super convenient, but is yogurt keto? Most yogurts you find at the local supermarket are filled with added sugar, but lucky for you, that doesn’t mean yogurt is off-limits.
Can I Have Yogurt on Keto?
A keto diet is a low-carb diet, usually consisting of 20-50g of carbs per day. To stay within this strict carb count, you need to avoid foods high in added sugar and carbs. Many conventional yogurt brands contain too much sugar to be enjoyed on a keto diet, especially when topped with granola.
Do Their Claims Hold Water?
As most people on a keto diet already know, fat is not the enemy. Fat can keep you full and satiated longer than a product with a higher carb count. That’s because fat prevents a spike in blood sugar, unlike high-carb yogurts that are mainly sugar. On a keto diet, we want to lower spikes in insulin to keep blood sugar stable and regulated.
Which Yogurt is Lowest in Carbs?
Like plain Greek yogurt, but aren’t sure if there is anything you can pick up from mainstream brands near you? Don’t worry, because we found some Greek yogurt with low enough net carbs to total carbs, so you can enjoy a light and refreshing snack that’s keto-friendly.
Tips for Choosing Low-Carb Yogurt
We get it. Not everyone has access to fancy keto-friendly yogurt brands, and that’s okay. Here are a few things to look for when shopping for a low-carb yogurt at the grocery store:
- Choose Plain Yogurt – Plain yogurt means there isn’t any added sugar or sweeteners.
- Avoid Low-Fat – When brands remove the fat from a product, they usually replace it with sugar.
- Read Labels – Regardless of what you are buying or what the packaging says, it’s always important to flip the product over and read the nutrition label.
What Brand of Yogurt is Keto Friendly?
Check out some of these keto yogurt brands. They’re made with minimal carbs, high fat, and are delicious. Some can be found in stores across the country, and others you may have to specially order online.
Keto Yogurt Brands
- Two Good Yogurt – 3g net carbs
- Peak Yogurt – 4g carbs
- Kite Hill Yogurt – 6g net carbs
- Skyr YoPro Yogurt – 7g net carbs
- White Mountain Bulgarian Yogurt – 9g carbs
Add This Yogurt Recipe to Your Keto Diet Foods List
Whether you follow an “if it fits my macros” mentality or a strict keto one, this low-carb yogurt recipe is one for everyone. And yes, even those who are dairy intolerant. We use canned coconut milk or coconut cream to create this dairy-free yogurt, and it’s basically zero carb.
The Simplest of Low-Carb Sweets
The best part about this recipe, in my opinion, is that once you make one batch using either a probiotic pill or yogurt starter, you can make 4-5 more batches by using the first low-carb yogurt you make. This allows you to have a high-fat, low-carb dessert recipe in the fridge at all times.
Keto Yogurt Benefits
There are tons of benefits to having keto-friendly yogurt whether it’s made with almond milk or coconut milk, low net carbs are just a bonus. Some benefits to having this keto coconut milk yogurt are:
- High Protein to keep you feeling full and to nourish your body’s cells.
- Contain probiotics which improve good gut bacteria and promote better digestion.
- Eating foods high in probiotics can improve your immune system.
How to Make Keto Yogurt
Ready to take on the world of real food with delicious high-protein and high-fat ketogenic yogurt? Then you have come to the right place because our ketogenic yogurt is healthy and delicious, so when you eat it, you not only feel good, but enjoy the taste too.
Ingredients
To make our ketogenic-friendly high-fiber yogurt, you are going to need:
- 2 cans of coconut cream
- 1 packet of yogurt starter or 1 capsule of 100 billion probiotics
- Vanilla and stevia (optional)
Making Keto Yogurt
Now that you have everything you need to make our healthy ketogenic yogurts, it’s time to get started.
- Allow your coconut cream to sit in the fridge for 24 hours prior to using.
- Scoop out all of the coconut cream fat and add it to a clean, sealable mason jar.
- Heat the yogurt in the microwave (105 degrees) and use a heat thermometer to check the temperature of the coconut cream.
- Add probiotic pill or yogurt starter and stir/shake it.
- Cover the top with some cheese cloth and place a rubber band around the cheese cloth to keep it in place.
- Place the yogurt in a dry place and let it ferment from 24-48 hours.
Storing Low-Carb Yogurt
Different yogurt options vary based on ingredients and brand, but our healthy yogurt recipe lasts about a week in the fridge.
More Keto Breakfast Ideas
Love our recipes and want even more delicious high-protein recipes? Our blog is packed with tasty recipes that will stabilize your blood sugar and keep you full for hours. Some of our favorites include:
- Classic Keto Waffles
- Strawberry Keto Scones
- Keto Friendly Bread
- Easy Keto Cinnamon Rolls
Low-Carb Yogurt Recipe
You won’t believe how easy it is to make your own low-carb yogurt.
Recipe Details
- Total Time: 2 days 5 minutes
- Servings: 9 – 1/3 cup servings
- Calories per serving: 275
Instructions
- Allow your coconut cream to sit in the fridge for 24 hours prior to using.
- Scoop out all of the coconut cream fat and add it to a clean, sealable mason jar.
- Heat the yogurt in the microwave (105 degrees) and use a heat thermometer to check the temperature of the coconut cream.
- Add probiotic pill or yogurt starter and stir/shake it.
- Cover the top with some cheese cloth and place a rubber band around the cheese cloth to keep it in place.
- Place the yogurt in a dry place and let it ferment from 24-48 hours.
- Consume within one week.
Nutrition Facts
- Calories: 275
- Fat: 29g
- Saturated Fat: 26g
- Sodium: 3mg
- Potassium: 270mg
- Carbohydrates: 6g
- Fiber: 4g
- Sugar: 1g
- Protein: 3g
- Vitamin C: 2mg
- Calcium: 9mg
- Iron: 2mg
Note: Percent Daily Values are based on a 2000 calorie diet.
