Yogurt is creamy, high protein, and super convenient, but is yogurt keto? Most yogurt you find at the local supermarket is filled with added sugar, but lucky for you, that doesn’t mean yogurt is off limits. Learn how to make your own yogurt at home (recipe below) and discover which brands offer low-carb yogurt.
The toughest part about this recipe is waiting to enjoy it as the probiotics work their magic. Although time intensive, it is far from labor intensive!
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. (Try Keto Granola!)
- Dannon Strawberry Yogurt – 25g carbs
- Yoplait Strawberry Yogurt – 26g carbs
- Activia Vanilla Yogurt – 15g carbs
- Chobani Strawberry Yogurt – 16g carbs
- Go-Gurt (yogurt tube) – 23g carbs
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Which Yogurt is Lowest in Carbs?
There are a few regular yogurt brands who offer lower carb options that some people may consider for their keto diet.
- Oikos Extra Creamy Plain Greek Yogurt – 9g net carbs
- Dannon Whole Milk Yogurt – 7g net carbs
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. About 3/4 cup of plain yogurt is 10g of carbs. The carbs are naturally occurring from the lactose in the dairy. If you don’t like the taste, try adding a few drops liquid stevia to sweeten it or top with berries.
- Avoid Low-Fat – When brands remove the fat from a product, they usually replace it with sugar. Plus, the goal of a keto diet is to fuel your body with fat since it keeps you fuller for longer and doesn’t spike blood sugar. Find brands that use “Whole Milk”.
- 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. You will have a better understanding of the serving size, carb count, and whether or not its a good food for your keto diet.
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.
1. Two Good Yogurt – 3g net carbs
2. Peak Yogurt – 4g carbs
3. Kite Hill Yogurt – 6g net carbs
4. Skyr YoPro Yogurt – 7g net carbs
5. White Mountain Bulgarian Yogurt – 9g carbs
Add This Yogurt Recipe To Your Keto Diet Foods List
Matt and I definitely follow the if it fits your macros philosophy so your keto diet food list could contain way more foods than the next person who may do total carbs or stay very strict. However, this low carb yogurt recipe is one for everyone, even those who are dairy intolerant. We use canned coconut milk or cream to create this dairy free yogurt and it’s basically zero carb! Add it to all the lists you have, keto and non-keto because homemade anything always tastes best!
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. You can simply add some vanilla or maple extract, spices of your choosing or protein or cocoa powder to create a simple and delicious low carb dessert! If yogurt isn’t your thing you can give our no bake cheesecakes or keto brownies a try!
Keto Yogurt Benefits
- 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.
Low Carb Yogurt
If you’re a fan of yogurt and are missing out on it since starting your new keto lifestyle then I highly recommend you watch video above of Matt making it so you too can bring yogurt back into your life! It’s great for breakfast, lunch, dinner, as a side dish and dessert – you really can’t go wrong by having some in your fridge. When making low carb yogurt requires no more than two or three ingredients, what is stopping you?!
Recipe can be quickly added to MyFitnessPal – Search “KetoConnect – Low Carb Yogurt”
Low Carb Yogurt
Ingredients:
Coconut Cream
- 2 cans coconut cream
Yougurt starter
- 1 packet yogurt starter (mellow taste)
- OR
- 1 capsule (100 billion cultures) probiotics (tangy taste)
Vanilla Yogurt
- 1/2 tsp vanilla extract
- 7 drops Liquid Stevia
Instructions:
- Allow your coconut cream to sit in the fridge for 24 hours prior to using. This will harden the cream so that you can easily separate it from the water. Scoop out all of the coconut cream fat (2/3 of the can) and add it to a clean, sealable mason jar or any jar on hand.
- Heat the yogurt in the microwave (105 degrees) and use a heat thermometer to check the temperature of the coconut cream.
- Add probiotic pill (open capsule and pour contents into the cream) or yogurt starter and add it to the cream 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 (microwave, oven, corner of the counter top) and let it ferment from 24-48 hours. Once the 24-48 hours have passed seal the container and place it in the fridge - this will stop the fermentation process.
- Note: Consume within one week! Enjoy!
- Note: When making the second batch you can use 2-3 tbsp from the first low carb yogurt made to start a new batch. No pill or starter is needed!
how long do you heat the yogurt in the microwave in step 2?
I use a 100 billion liquid probiotic that I have to keep in the refrigerator. Can I use this and should I still let it ferment on the counter or should I ferment it in the refrigerator? Thanks!
Hey rosey, we haven’t tried that yet, but recommend trying yourself and letting us know! Thanks for the question, but we’re totally stumped!
I believe you have to keep it in the fridge to prevent growth. Therefore you would probably ferment it on the counter.
Where do you get the coconut cream? My local grocery store only carries the Thai brand coconut milk.
Loved your video and this idea!! Thank you.
Hey Jane! It would be in the same section. Just make sure you don’t get ‘cream of coconut’ (That’s by the mixed drink area…it’s pure sugar). Coconut cream is just a smidge tougher to find
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Trader Joe’s has organic coconut cream
Tried this today, came home from work and there is a spot of bright red inside the jar. Is this bad?
Hey Christopher!
We’re relatively new at making yogurt, but not entirely sure why yours turned red! Did you taste it? We’re so curious!
Thanks!
This morning, the red spots were gone. Now I’m really confused. Today is an IF day for me, so I won’t be tasting it until noon. I’ll keep you posted though.
I tried making this recipe and I’m not sure what I did wrong but the coconut cream is a solid mass again when I took it out of the fridge to try it.
Help!!
Did it separate from liquids when you took it out of the fridge? How strange, let us know!
Hi, did you leave it out of the fridge for the setting stage?
I was so excited to see you came out with a keto yogurt recipe, pre-keto I ate yogurt daily & have been missing it. I want to try it out but the starter you linked is out of stock & all the other ones have maltodextrin or sucrose in the ingredients. I would try the probiotic capsules but I think it will be too tangy for me. Any suggestions? Thanks!
Oh man I’m sorry to hear that Nichole! We heard they make liquid probiotic drops, give that a shot if you can find some at an affordable rate!
Anything to use besides the coconut cream?
Hey Denise!
Yogurt is new territory for us, so I’m sure with time we’ll come up with more recipes using things other than coconut cream
Thanks!
https://www.facebook.com/groups/223721841529884/permalink/374260949809305/
This is how I make yogurt using HWC and 1/2n1/2.
I haven’t tried it yet, but try with almond milk. I will do it with 300ml of already made Almond milk.
https://m.wikihow.com/Make-Almond-Milk-Yogurt
I’ve just found Keto Connect. Loving it! Will def try this recipe. Wondering…when you take the can out of the fridge maybe if you opened the bottom of the can all the water wound just drain out and then you’d have all the coconut cream by itself?
Hey, I saw your yogurt making video. Been decades since I made butfood allergies since then.I Love coconut but can only have small amounts. Can I make it with almond or cashew milk or lactose free milk Prefer the greek style with fruit.Any suggestions?
Hey there Karen! Coconut milk has a fat content that makes this yogurt just perfect. Unfortunately almond and cashew milk just don’t hold up -yet-. Best of luck to you!
When do I add the vanilla/ sweetener ? I just took it off the counter and into the fridge. If I add try vanilla/ sweetener can I still use it as the starter for the next batch ?
Plain yogurt made from dairy milk is, in fact, a low-carb food. When milk is cultured during yogurt making, the bacteria feed on and consume most of the lactose (milk sugar), thus reducing the carb content of the finished yogurt to a few per cup. This process of chemistry is not reflected on nutritional labels. The nutritional panel on a container of plain yogurt reflects the breakdown of the initial milk, not the end product that is yogurt. Source: http://www.lowcarbluxury.com/yogurt.html
Hi!
Im very new to Keto, I originally lost 30 lbs on a program called shaped reclaimed, but gained 8 lbs back. I thought Id give Keto a try because I needed some fat in my diet, I started to have a terrible craving for sugars. The shape program is Basically no sugar and No fat. All protein and veggies. One of the snacks I enjoyed was 1/4 cup nonfat plain greek yogurt and some fruit. I would add a few drops of liquid vanilla stevia for flavor. Since Ive learned to cut out fruit I thought I could add walnuts to my yogurt. Would this be ok to do rather than make the yogurt thats in your recipe?
Thanks!
We say go ahead and add those walnuts, but most yogurt has a lot of carbs. We recommend Kite Hill Almond Milk Yogurt from whole foods!
When making the second batch from the starter round, do you have to leave it out on the counter for another 24 to 48 hours also?
since i make my own kefir… i have beautiful grains .. can i use my grain ?
thanks in advance
got to say do .. it got confusing .. you should right something on the jar..( they all look the same from us the viewers so …with the one you opened up the can of coconut you said it tasted best with the packet of starter you bought on line? also maybe have the camera more on an bigger overall of the counter…
cant wait to try it
Question how does it come to no carbs if 2 per 1/3 can and 1 sugar per coconut cream nutrition. Just want to make sure I am resting correctly
Hello and thank you for the awesome recipes you post!!! Love your channel! We are going to make the yogurt but am wondering how to do it using a yogurt maker. We just purchased a yogurt maker on Amazon. Also, when would one put in flavoring extract and fruit? After it has sat for 24-48 hrs? Thanks!
We have never used a yogurt maker ourselves so it’s hard to tell you how to replace our method. You may just need to place in the yogurt maker for the amount we keep it out on the counter. Surely the directions of the yogurt maker will tell you how to use it and then you can just use our ingredients 🙂 We would suggest putting in the extract and fruits after is has set!
I’ve got a question… When I followed your link to the stevia sweetener you use, it had pretty favorable reviews but the ones that did give it bad reviews complained about leaking bottles and chemical taste. They were from a year or two ago and as recent as earlier this year (2017) but some of the comments also mentioned that it was a better product when it first came out than it is more recently. Are you still recommending it?
We still order it and haven’t had many problems. Some people are more sensitive to stevia’s bitter aftertaste, but we don’t even notice it.
Can you substitute granular monk fruit / Erythritol sweetener? Maybe in powder form? Dislike stevia.
You could but it might be a bit grainy.
I am trying to make the yogurt this morning and having troubles. First off left in fridge for day and half and when I opened this morning the cans they were runny so i put in freezer. After 30 min tried to scoop out and was not solid so put back in. After a while removed and only outer edges were freezing, So now I’ve dumped both can in glass see through bowl hoping to see if they separate. Any suggestions? So far not as easy as you make it look
Sorry you are having trouble! You can always use leftover cream to make a soup, chicken curry dish (we have one on our site), or use it in a recipe that calls for heavy cream!
We making additional batches do you add 2-3 TBSP per mason jar and add more coconut cream or just the 2-3 TBSP only?
Thank you
You will add the 2-3 tbsp to more coconut cream in place of the probiotic pill.
Hello, I’m making your yogurt recipe today and I was wondering if I take out the two tablespoons to start the next batch before I put them in the fridge? If the fermentation stops when it goes in the fridge would that kill the bacteria needed to start the next batch?
It will work even though it’s been in the fridge!
How long did you microwave for? I cannot wait to try it.
Time will vary depending on your microwave – you can use a thermometer to check the temp to make sure it hits 105.
If I want to do a second batch using some of the first batch, do I need to take the 1 to 2 tablespoons from the first batch before I refrigerate it? Or can I take it after it’s been refrigerated? I hope my question makes sense. And thank you so much for this recipe! I’m sick of eggs and I really miss yogurt.
Hi,
I’m loving the recipes keep up the good work. I wanted to know if I could use something else instead of the olive oil in the recipe, also could I fry them in Ghee. Thanks
There is no olive oil in this recipe.
Just to note at the start where you say once you make a batch, it says bath…lol
This is really 0 carbs? I LOVE yogurt but can’t have it because of the carbs. Anyway, I made it, but mine is very runny. I have a yogurt maker. Do you suggest I use that instead?
Sorry it came out runny! Yes, you should definitely try it with your yogurt maker!
I saw the video on bone broth in an instant pot. Can you make low carb yogurt in an instant pot? Most models have a yogurt setting. I would love to be able to do this.
Hi Mary! That sounds wonderful. We haven’t tried it that way, though. Give it a try and let us know how it turned out by commenting back here. I’d love to know!
When do you add the sweetner and vanilla?
So we are currently making this yogurt and I am wondering if when making the additional batches do we warm up the cream as before and put on the counter. If I remember correctly from when we made yogurt in bio class the answer is yes but its been awhile.
Coconut cream has 10.7 net carbs per cup….how is this 0 carb per your nutrition guide attached?
Which of the culture taste better for you?
I don’t really think it matters which probiotic you use. They should all produce the same reaction and make yogurt 🙂
I remember seeing a recipe that used beef gelatin and you could use any type of nut milk. The gelatin was used to create the firm texture of yogurt.
Could you use a teaspoon of plain yogurt as a starter in your coconut cream?
You probably could, but it would take significantly longer.
I just got an instant pot and I’d like to use it to make yogurt. Can you tell us how you do it with this recipe?
Hey lived the yogurt, recipe Where can I find the granola recipe I saw served along side it?
In all the recipe photos, those are just walnuts, but we do have a granola recipe here.
Hey guys!! I’ve got the 1st batch awaiting its 24 hr fermentation. Once it’s done and I place it in the fridge. How do I create more yogurt from it?
Do I just add 2 tbsp of the starter to 1 can of coconut milk?
Do I have to do all the same steps with this next batch?
Microwave, mix in the 2 tbsp and then its ready to eat? Or does it need to be left in the fridge?
You can add 3 tbsp of yogurt from the starter batch plus more coconut cream to make other batches of yogurt. After a couple of times doing this, it will lose it’s yogurt flavor so you will have to start again with the starter cultures. I think you will still need to “incubate” in a warm place for 12-25 hours depending on the taste you want.
I’m so excited about this recipe. I love yogurt, but carbs are so high. With carbs being zero, maybe this is a nit, but I don’t understand how you get 9 servings of 1/3 cup. I think ther is at most 6 – 1/3 cup servings. Each can of Thai Coconut Milk is 13.6 oz. about 1/2 of that is cream x 2 cans = 13.6 oz of cream. 1/3 cup = 2.67 oz. 13.6 oz of cream /2.6 oz in 1/3 cup/serving = 5.2 servings. Thanks for all you do to promote and educate about Keto.
All I can find is 20 billion cultures for the capsules…so do I need to use 5 of them. New to the keto diet
Yes, I would use 5 of them. The more cultures, the more the yogurt will “ferment”.
I followed the instructions to a t and after the 24 hours on the counter I put it in the fridge, it didn’t thicken back up. It’s still a thin liquid, what did I do wrong?
It sounds like it either wasn’t warm enough, or that your cultures weren’t live and didn’t do their magic.
Hi Matt. Love you guys. Tried this using the Trader Joes coconut cream and it turned out dry and hard. Not sure what I did wrong? Today I’m trying this again using the brand you used just in case its the brand. Was I to add some of the water on the bottom?
Hello there– love you guys!. I made it but mine came out hard & dry. not sure what I did wrong but used the trader joe’s coco cream and a probiotic pill. I am trying this again using the same brand you guys did to see if maybe it was the brand. If you know something off hand why it comes out dry and hard, let me know. Should I be adding in some of the water on the bottom of the cream?
For this recipe I would shake up the coconut cream ahead of time so that it isn’t hard and dry. You will need to stir it all up so it should be more liquidy after that.
Thank you for this recipe. Have just begun keto and looking for easy ways to increase fat intake. This is perfect.
What happens to the liquid you drained off the coconut cream? Is it wasted or can it be used somehow?
You could definitely use it in something if you wanted to!
Hi! Tried a lot your recipes and they are fantastic! I missed in step 2 where you’re supposed to heat it…now that I’ve mixed everything in it can I go ahead and heat it to 105 degrees or is it too late?
Thanks!
Yogurt can be finnicky – were you able to salvage it?
I ended up not heating it and fermented it for 48 hours. It tastes absolutely delicious although not as thick as I would like. That could be due to scooping out too much water with the cream. Overall i’m super pleased and I just hope all the great cultures are there so I can make another batch with it. Is there anyway to know? Thanks!!
Hey! I love coconut cream and I was so excited to come across this recipe. However, the can of coconut cream that I bought is 5.4 fl. Is this exactly what your recipe calls for?
Could the alcohol in the vanilla extract kill the cultures?
I plan to try this recipe. I have a question about the package of yogurt starter. The ones I can purchase state that it makes up to 4 quarts. Which yogurt starter did you use?
Oof. I wanted something easy to make to get in my probiotics. I’ll give stars for the idea but I just can’t get used to the taste. Sauerkraut for me!
How do you count the carbs “digested” by the starter in the end product?
Also, do the carbs in the starter count as well?
The coconut milk I used has 2g carbs per 1/3c (I used 1000ml)
And the starter is 4g carbs per packet.
Thanks
Have you ever made this using an instant pot? Also can you use a small serving of sugar free coconut yogurt as the “starter”?
I’ve made regular yogurt using yogurt as a starter. Just had to make sure there was active cultures…I would think the same concept applies.
I’d like more information on the starter. I expected a link for the capsules, but didn’t find one. I even went back looking for it a couple of times. Did I just miss that?
In your instruction, you said to put the yogurt into the refrigerator after 24-48 hours. Later you say that I can use 2 or so tablespoons of previous batch for next batch. Even after it has cooled? If so, this implies that I could use 2-3 tablespoons of plain commercial greek yogurt as a starter. Your thoughts?
What size can of coconut cream? I have a 7.5 oz size and a 13.5 oz size.
tl; dr I used coconut milk by accident but the result was not inedible and was pretty acceptable.
In fact I made this with a 13.5 oz can of coconut milk and a couple of Nature’s Way Probiotic capsules. I stirred in the first capsule with a metal spoon. Then I read the recipe and realized I goofed up a 2-ingredient recipe. Also, I didn’t know how much coconut cream I should really be using. Since I was committed this far, I tossed in another probiotic capsule
it thickened up after sitting on the counter a few days, and the aroma changed, but not in a “rotted” way. , the taste is not as tart as dairy yogurt, but it was different. I mixed in a tablespoon of some keto chocolate hazelnut spread and that was good, and another time I mixed it into a little cottage cheese with a little HWC to raise the fat content and a few blueberries and cinnamon. Non bad, and I will make this again the correct ingredients to get the true effect.
Please review Ratio Keto Yogurt. Is this good for keto?
I did everything in the recipe, but I had only 3 Billions probiotic capsules so I used two, but my yogurt is not getting thicker, I had coconut cream in the fridge but it stayed liquid as well, what did I do wrong?
What can I replace Coconut cream with? I dont like the taste of that ingredient….