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Learn all about how to enjoy yogurt on a keto diet, including 4 keto yogurt recipes, the best brands of yogurt to buy, and how to use toppings to balance out macros for the keto diet.
If you’re searching for healthy keto snack ideas, also try these delicious Keto Almond Flour Crackers and Keto Chia Pudding.
Is Yogurt Keto?
Yes, and no. The answer lies in what yogurt you buy! The standard fruit-flavored yogurt cups that we all grew up eating are not keto. Most yogurt cups have more sugar than protein. Most of these flavored yogurts are also made with low fat or non fat milk.
A container of Yoplait Strawberry Yogurt has 27 grams of carbs, with 13g of added sugar! These yogurts are not healthy for anyone, keto diet or not.
However, full fat, plain yogurt is suitable for a keto diet (in moderation!). A 1 cup serving of full fat yogurt has 8g of carbohydrates, along with 7 grams of fat and 5 grams of protein. This is a reasonable amount of carbs to add to your diet, especially with other health benefits of full fat yogurt, including the probiotics and quality proteins.
Studies have found that consuming full fat dairy products is correlated with a lower risk of obesity, most likely due to it’s satiety (embrace those healthy fats!).
In addition, the most beneficial nutrients in dairy are found in the fats, so don’t buy products with these stripped out!
Is Greek Yogurt Keto?
Yes! Especially for those of us who struggle to meet protein needs, Greek yogurt is an excellent choice on the keto diet.
A 3/4 cup serving of full fat Greek yogurt has 5g of carbs, 9g of fat, and 15g of protein, making it my favorite choice for the keto diet.
As with all other carb sources (berries, veggies, nuts and seeds), it should be consumed in moderation.
Planning your carb needs around a snack, breakfast, or dessert containing Greek yogurt is often helpful and helps beat egg and meat boredom.
Best Yogurts for Keto
| Maple Hill Grass Fed Greek Yogurt170g,9g carbs, 15g protein, and 7g fat | ||||||||
| Stonyfield Grass Fed Greek Yogurt170g,7g carbs, 16g protein, and 9g fat | ||||||||
| fa*ge 5% Greek Yogurt170g,5g carbs, 15g protein, and 9g fat | ||||||||
| Greek Gods Plain Greek Yogurt170g, 11g of carbs, 7g protein, and 9g fat. | ||||||||
| Kirkland Nonfat Greek Yogurt170g,7g of carbs, 18g protein, and 0g fat | ||||||||
| Two Goods Yogurt170g, 3g of carbs, 12g protein, and 2g fat. | ||||||||
| Ratio Yogurt170g,2g of carbs, 15g protein, and 15g fat |
Top Choice: Maple Hill Grass Fed Greek Yogurt, 2/3 cup (170g) serving has 9g carbs, 15g protein, and 7g fat
Top Choice: Stonyfield Organic Grass Fed Greek Yogurt, 3/4 cup (170g) serving has 7g carbs, 16g protein, and 9g fat
*Grass fed dairy has a better omega 3/omega 6 ratio — higher in omega 3s, lower in omega 6s, because of the animal’s grass based diet.
Great Choice: fa*ge 5% Greek Yogurt, 3/4 cup (170g) serving has 5g carbs, 15g protein, and 9g fat
*This brand gets a high rating for having the creamiest and best flavor.
Okay Choice: Greek Gods Plain Greek Yogurt (full fat), 2/3 cup (170g) serving has 11g of carbs, 7g protein, and 9g fat.
*This brand gets a lower rating for not being grass-fed and having a lower protein content.
Okay Choice: Kirkland Nonfat Greek Yogurt , 2/3 cup (170g) serving has 7g of carbs, 18g protein, and 0g fat.
*This brand gets a lower rating for using nonfat dairy, which strips the yogurt of important nutrients. It also is made with conventional dairy, rather than organic or grass-fed.
Poor Choice: Two Good Yogurts (nutrition is based on plain, but the flavored options are okay also), 1/2 cup (150g) serving has 3g of carbs, 12g protein, and 2g fat.
*This brand gets a lower rating for not tasting great, having lots of unnecessary ingredients, and being made with reduced fat milk. It’s an okay choice, but not a healthy choice.
Poor Choice: Ratio Yogurts (nutrition is based flavored choices), 1/2 cup (150g) serving has 2g of carbs, 15g protein, and 15g fat.
*This brand gets a lower rating for not tasting great, and being made with skimmed fat milk. It’s an keto-friendly choice, but not a healthy choice.
While Two Good and Ratio are known to be “keto friendly” yogurts, they aren’t the healthiest choices. Consider choosing these while you’re trying to get into ketosis, then switching to a healthier option after your body is already in ketosis.
What if I don’t Like Plain Yogurt?
Dress it up! I love plain yogurt, but not plain, if you know what I mean. I add low carb toppings and flavors to make it a fun, healthy, and energizing snack.
Especially if you’re choosing yogurt as a meal replacement, adding some toppings will help it be more satiating.
Low Carb Toppings / Additions:
- Monk Fruit Sweetener (stevia is also a good choice if you like it), (1 teaspoon, 0 carbs)
- Vanilla Extract (this actually adds a sweet flavor and is one of my favorite additions to plain yogurt)
- Nuts and Seed: almonds, pecans, walnuts, macadamia nuts, sunflower seeds, hemp seeds, pumpkin seeds (see this graphic for carb info.)
- Nut Butter (1 tablespoon almond butter has 1.3g net carbs)
- Unsweetened Coconut (1 tablespoon has <1g net carbs)
- Raspberries (1/2 cup has 3g net carbs)
- Strawberries (1/2 cup has 4g net carbs)
- Blackberries (1/2 cup has 3g net carbs)
- Blueberries (1/4 cup has 4g net carbs) *use in small amounts
- Lemon Juice (1 teaspoon has <1g net carbs)
Keto Greek Yogurt Snack Ideas
Chocolate Strawberry Greek Yogurt
9g Net Carbs, 19g Protein, 12g Fat, 222kcal
- 1- fa*ge 5% Greek Yogurt (170g) (other yogurts will change the nutrition facts)
- 1 square 85% dark chocolate, chopped
- 2 strawberries, chopped
- 2 teaspoons cocoa powder
- 1 teaspoon vanilla extract
- 1 teaspoon monk fruit sweetener
Lemon Blueberry Keto Greek Yogurt
11g Net Carbs, 19g Protein, 16g Fat, 263kcal
- 1- fa*ge 5% Greek Yogurt (170g) (other yogurts will change the nutrition facts)
- 1/4 cup blueberries
- 5 pecan halves
- 1 teaspoon lemon juice
- 1 teaspoon monk fruit sweetener
Raspberry Almond Keto Yogurt
9g Net Carbs, 21g Protein, 19g Fat, 304kcal
- 1- fa*ge 5% Greek Yogurt (170g) (other yogurts will change the nutrition facts)
- 1 tablespoon almond butter (no sugar added)
- 1 teaspoon vanilla extract
- 1/4 cup raspberries
- Optional: 3-4 chopped almonds for crunch
Coconut Macadamia Keto Yogurt
7g Net Carbs, 19g Protein, 25g Fat, 330kcal
- 1- fa*ge 5% Greek Yogurt (170g) (other yogurts will change the nutrition facts)
- 1 tablespoon unsweetened coconut
- 6 macadamia nuts, chopped
Try this recipe? Be sure to share your cooking with me onPinterest,Facebook, orInstagram, and tag @BlissfullyLowCarb !
Keto Yogurt
Yogurt and Greek yogurt are great options for breakfast, snacks, and desserts on keto or low carb diets! Try these delicious flavor combinations.
4.20 from 5 votes
Print Pin Rate
Course: Breakfast
Cuisine: American
Keyword: greek yogurt keto, keto yogurt
Prep Time: 2 minutes minutes
Cook Time: 0 minutes minutes
Total Time: 2 minutes minutes
Servings: 1 yogurt
Calories: 160kcal
Ingredients
- 170 g Greek yogurt full fat
Chocolate Strawberry
- 2 teaspoons cocoa powder
- 1 teaspoon monk fruit sweetener
- 1 teaspoon vanilla extract
- 2 strawberries
- 1 tablespoon 85% dark chocolate or sugar free chocolate chips
Blueberry Lemon
- 2 teaspoons lemon juice
- 1 teaspoon monk fruit sweetener
- 1/4 cup blueberries
- 5 pecans halves
Macadamia Coconut
- 1 tablespoon unsweetened coconut
- 6 macadamia nuts chopped
Raspberry Almond
- 1 teaspoon vanilla extract
- 1/4 cup raspberries
- 1 tablespoon almond butter
- almonds to garnish, chopped, optional
Instructions
Chocolate Strawberry
Into the yogurt, add the cocoa powder, vanilla, and sweetener, and stir until smooth and creamy. Top with strawberries and dark chocolate.
Blueberry Lemon
Add lemon juice and monk fruit sweetener to yogurt, and stir well to combine. Top with blueberries and pecans. Grating lemon zest over the top adds more lemon flavor!
Macadamia Coconut
Stir coconut and macadamia nuts into yogurt. If desired, sweeten with monk fruit sweetener or vanilla extract.
Raspberry Almond
Stir vanilla into yogurt, then top with raspberries and almond butter. Add chopped almonds if desired for added texture!
Video
Notes
*Nutrition facts are for yogurt only.
Flavor Combination Nutrition Facts:
Chocolate Strawberry Greek Yogurt, 9g Net Carbs, 19g Protein, 12g Fat, 222kcal
Lemon Blueberry Keto Greek Yogurt, 11g Net Carbs, 19g Protein, 16g Fat, 263kcal
Raspberry Almond Keto Yogurt, 9g Net Carbs, 21g Protein, 19g Fat, 304kcal
Coconut Macadamia Keto Yogurt, 7g Net Carbs, 19g Protein, 25g Fat, 330kcal
Low Carb Toppings / Additions:
- Monk Fruit Sweetener(stevia is also a good choice if you like it),(1 teaspoon, 0 carbs)
- Vanilla Extract(this actually adds a sweet flavor and is one of my favorite additions to plain yogurt)
- Nuts and Seed:almonds, pecans, walnuts, macadamia nuts, sunflower seeds, hemp seeds, pumpkin seeds (see thisgraphic for carb info.)
- Nut Butter(1 tablespoon almond butter has 1.3g net carbs)
- Unsweetened Coconut(1 tablespoon has <1g net carbs)
- Raspberries(1/2 cup has 3g net carbs)
- Strawberries(1/2 cup has 4g net carbs)
- Blackberries(1/2 cup has 3g net carbs)
- Blueberries(1/4 cuphas 4g net carbs)*use in small amounts
- Lemon Juice(1 teaspoon has <1g net carbs)
Nutrition
Calories: 160kcal | Carbohydrates: 6g | Protein: 17g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 9mg | Sodium: 61mg | Potassium: 240mg | Sugar: 6g | Vitamin A: 7IU | Calcium: 187mg | Iron: 1mg
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