Because this keto yogurt is unsweetened, you can also use it in recipes that call for plain yogurt, like my keto butter chicken, easy Greek tzatziki sauce, creamy keto frozen yogurt, or even keto naan! But, I highly recommend you try it on it’s own first (or with a side of keto waffles). It makes a filling keto breakfast or snack that you can customize with so many good-for-you toppings.
Is Yogurt Keto?
No, yogurt is not really keto — at least, most store-bought varieties are not, as they are made with a base of milk and many are also sweetened with sugar, both of which crank up the carbs and macros fast. Even if it’s labeled keto, you’ll want to check the ingredients closely, as they typically contain a lot of artificial ingredients. Luckily, even though yogurt is usually off the table for keto breakfast recipes, there is still a way for you to enjoy it on a keto diet! Much like making swaps to keto oatmeal, making your own yogurt is easy and much lower in carbs.
Ingredients & Substitutions
Here I explain the best keto yogurt ingredients, what each one does in the recipe, and substitution options. For measurements, see the recipe card.
Almonds & Water – These are used to make homemade almond milk for the base. If you need a nut-free version, you can make hemp milk instead, or just make coconut yogurt.
Heavy Cream – Makes the yogurt thick and creamy. For a dairy-free option, you can swap out the heavy cream for full-fat coconut milk (or make coconut yogurt instead). You can also just use more almond milk instead, which would make the yogurt low fat, but you might need more gelatin to make it thick. Gelatin Powder – This is what makes this keto friendly yogurt thick like plain Greek yogurt. If you don’t use it, the yogurt will be thinner. You only need a small amount, but you’ll like this gelatin for other keto recipes too, like pillowy sugar-free marshmallows, creamy keto chocolate pudding, or even some unusual uses (I add to almond flour pie crust to make it work as a top crust!). Liquid Sunflower Lecithin – This is optional, but I recommend using it for the best keto yogurt, as it helps with texture and to reduce separation. Probiotic Capsules – The active cultures in probiotic capsules are the key component to fermenting the yogurt, plus they have health benefits. Make sure they are fresh, or they won’t work.
How To Make Low Carb Yogurt
This section shows how to make keto yogurt, with step-by-step photos and details about the technique, to help you visualize it. For full instructions with amounts and temperatures, see the recipe card. The preservatives will prevent the low carb yogurt from fermenting properly!
For fruit flavors: Be sure to use only keto fruit! Simmer fruit with your favorite sugar substitute (I recommend Besti Powdered Monk Fruit Allulose Blend for the best taste and texture, because it dissolves completely and has no aftertaste!), until it gets soft and releases juices, then blend. You can stir the fruit puree directly into your low carb yogurt, or strain it first if you prefer. For other flavors: If you want to add vanilla extract, spices, or cocoa powder, simply stir those in, to taste.
Storage Instructions
Store homemade keto yogurt in glass jars in the refrigerator for up to 5 days. You can also use it to make keto frozen yogurt, which has some extra steps to make it freezer-friendly. The temperature is important. If it’s too high, the probiotic cultures can die, but if it’s too low, they won’t activate. Use an instant read thermometer to double check the temperature. The longer you incubate, the more sour your yogurt will be. If you’re like me and tend to forget about it, stick a post-it note on your oven door. 😉
How Many Carbs In Yogurt?
Depending on the type, most yogurt brands have 8-13 grams of carbs per serving on the label. However, the real answer is more complex. Like other fermented foods, the bacteria in yogurt consume some of the lactose (a kind of sugar, which is carbs) in milk and convert it to lactic acid. Since fermentation levels vary, it’s difficult to dial in how many carbs your yogurt could truly have. Food brands are required by law to provide nutrition information based on their listed ingredients [*], but the actual count is likely lower. Fortunately, if you make my keto yogurt recipe below, the carbs are very low even if you count all the carbs in the listed ingredients (and my nutrition info below does just that, because I have no way to know how much to list otherwise). While this recipe is not quite a no carb yogurt (I don’t think that exists!), it’s very close: Only 2 grams net carbs per serving.
Keto Yogurt Options At The Store
When you’re looking for the best keto yogurt brands from the store, here are the best options:
For plain yogurt: Simply look for full-fat Greek yogurt (4% or 5% fat), or if you’re less strict (more low carb than keto), full-fat regular yogurt will be okay as well. For flavored yogurt: These are normally high in sugar, so be sure that is labeled low carb or keto. There are a few keto brands available now, but check the carb count and ingredients. Some versions may have added sugar or artificial sweeteners such as sucralose… which is also why you may just want to make your own!
In my book? The recipe below is the best keto yogurt. It’s thick, creamy, and much lower in carbs than store bought versions.
Keto Yogurt Toppings
Once you’ve made your keto friendly yogurt, it’s time for the fun part – the toppings! I like to top my yogurt with a mix of flavors:
Berries – Fresh berries (or frozen!) will give your yogurt extra sweetness and a fruity flavor. Raspberries, blueberries, blackberries, and strawberries are all great options. If you’re interested in carb counts, check my keto fruit list. Nuts & Seeds – A great way to add both crunch and a healthy high fat content! Use sliced almonds and hemp seeds (pictured above), or choose one from my keto nut list for specific carb counts, as they do vary. Coconut Chips – Another great way to add some flavorful fat. Be sure to find the unsweetened variety, as many shredded coconut or coconut chips are sweetened with sugar. Jam – Sure, berries are delicious, but adding a dollop of sugar-free strawberry jam will really take this keto-friendly yogurt up a notch. Granola – If you miss crunchy cereal, my keto granola is a must! It gives the yogurt a nice crunch and makes a filling breakfast topping.
More Keto Breakfast Recipes
If you’re looking for more delicious and satisfying options to kickstart your keto mornings, here are some additional mouthwatering keto breakfast recipes that will keep you energized and on track with your low-carb lifestyle: Please enter your first name for your account. Your saved recipe will also be sent to your email. Nutrition facts do not include toppings.
