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Is Yogurt Keto? (Bonus: Keto Yogurt Recipe)

by Pam Berg

Yogurt can be a part of a ketogenic diet, but it depends on the type and the carb content. Traditional sweetened yogurts, especially those with added fruits and sugars, are generally higher in carbohydrates and may not be suitable for a strict ketogenic diet.

Is Yogurt Keto?

Some yogurts are high in sugar, calories, and carbohydrates, and those brands should be avoided.

On the other hand, full-fat Greek yogurts are great choices for eating and using in keto recipes.

Which Yogurt Brands Can Be Eaten on a Keto Diet?

Choosing the best keto yogurt for you depends on a few things. Do you have a flavor preference? Can you eat dairy or are you dairy-free? Do you enjoy a tangy yogurt or do you prefer it to be sweeter?

  • Chobani Zero Sugar: Sweetened with allulose, this milk yogurt has about 60 calories and 4 net carbs per serving.

  • Fage Low Fat, Plain Greek Yogurt: Many people are concerned about the high-fat content in whole milk yogurt and seek alternatives. Kage is a good low-fat option.

  • Ratio Keto yogurt: This high-fat yogurt is crafted to be low in carbohydrates. One serving has about 200 calories and 2 net carbs.

  • Siggi’s Icelandic Yogurt: A skyr-style yogurt, this yogurt is thick in texture and high in protein, as well as being low carb.

  • Two Good: Two Good Yogurt is advertised as a keto-friendly yogurt. Each serving has about 12 servings, 80 calories, and 2 net carbs.

Our Keto-Friendly Yogurt Recipe

Ingredients

  • Note: I added a drizzle of honey, three cut up strawberries and a small number of sugar free chocolate chips to mine, then divided it into two servings.

Instructions

Mix cream and heavy whipping cream. Add sweetener slowly, tasting as you go until desired taste.

Nutritional Information

This recipe makes one serving of yogurt. Each serving has about 140 calories and 2 net carbs.

Non-Dairy Keto Homemade Yogurt Recipe

This yogurt recipe has active cultures due to the addition of probiotics.

Ingredients

  • 1 14-ounce can of full-fat coconut milk

  • 2 capsules probiotics

Instructions

  1. Shake coconut milk.

  2. Pour coconut milk into a glass bowl and whisk.

  3. Open the capsules of probiotic capsules and pour them into the coconut milk. Stir well.

  4. Pour contents into a glass jar.

  5. Cover the jar with a cheesecloth, then rubberband the top.

  6. Store the yogurt mixture at room temperature for 24-72 hours. Taste to determine when you should refrigerate it. (It will get more tart as time passes.)

  7. Refrigerate, covered, for up to 7 days.

Nutrition Facts

One serving size of our dairy-free ketogenic yogurt is about one cup and has 134 calories and 2 grams of carbs (1 net carb).

Flavoring Homemade Yogurt

  • Flavor Extracts: Add in flavor extracts such as vanilla, lemon, etc.

  • Fruit: choose low-carb fruit options (or use higher carbs in small amounts) such as raspberry, strawberry, mixed berry, black cherry, etc.

  • Granola: There are some excellent store-bought keto granolas you can add to your yogurt. Some great choices are Purely Elizabeth, Ratio Keto, and Lakanto Keto Granola.

  • Nuts: Nuts such as almonds, pecans, and walnuts add natural flavor and crunch to granola.

  • Powders: You can make a delicious coffee-flavored yogurt using espresso powder.

Dairy-Free Keto Yogurt Alternatives

Did you know that yogurt can be made dairy-free and still be low-carb? Here are some examples of yogurts not made from dairy.

  • Almond milk yogurt

  • Cashew-based Yogurt

  • Coconut milk yogurt

  • Oat milk yogurt

  • Plant-based yogurt

What Are the Benefits of Eating Yogurt on a Keto Diet?

Incorporating yogurt into a ketogenic diet can offer several potential benefits, especially if you choose keto-friendly options. Here are some advantages:

  1. Rich in Healthy Fats: Full-fat yogurt is a good source of healthy fats, which are a key component of the ketogenic diet. These fats can contribute to satiety, helping you feel more satisfied and potentially reducing overall calorie intake.

  2. Protein Source: Yogurt, particularly Greek yogurt, is a good source of protein. Adequate protein intake is important on a ketogenic diet to help maintain muscle mass and support various physiological functions.

  3. Probiotics for Gut Health: Many yogurts contain live and active cultures, which are beneficial bacteria known as probiotics. These probiotics can promote a healthy balance of gut bacteria, supporting digestive health. A well-functioning gut is crucial for nutrient absorption and overall well-being.

  4. Nutrient Content: Yogurt provides essential nutrients such as calcium, phosphorus, and B vitamins. These nutrients play vital roles in bone health, energy metabolism, and other physiological processes.

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