For those following a ketogenic diet, finding suitable snacks and sweet treats can sometimes be a challenge. However, yogurt can be a delicious and nutritious addition to a keto lifestyle, provided you choose the right type. This article explores how to enjoy yogurt on a keto diet, including the best brands, how to use toppings to balance your macros, and even some keto-friendly yogurt recipes.
Can You Eat Yogurt on Keto?
The answer is yes, but with a caveat. Standard fruit-flavored yogurts are generally not keto-friendly due to their high sugar content. These yogurts often contain more sugar than protein and are typically made with low-fat or non-fat milk. A single container of Yoplait Strawberry Yogurt, for example, contains 27 grams of carbs, including 13 grams of added sugar. Such yogurts are not a healthy choice for anyone, especially those on a keto diet.
However, full-fat, plain yogurt can be a suitable option for a keto diet when consumed in moderation. A 1-cup serving of full-fat yogurt typically contains around 8 grams of carbohydrates, 7 grams of fat, and 5 grams of protein. This amount of carbs can be reasonably incorporated into a keto diet, especially considering the additional health benefits of full-fat yogurt, such as probiotics and high-quality proteins.
Studies suggest that consuming full-fat dairy products may be associated with a lower risk of obesity, likely due to their satiating properties. Furthermore, the most beneficial nutrients in dairy are found in the fats, making full-fat options a more nutritious choice. Full-fat dairy contains a fatty acid called C:15, which has recently been classified as an essential fatty acid crucial for cellular health and disease prevention. A deficiency in C:15 can lead to cellular fragility and accelerated aging.
When to Introduce Yogurt on Keto
When first starting a keto diet, it's best to keep carbohydrate intake very low, typically 30 grams or less per day, or 5-10% of total calories. During the initial 4-12 weeks, the body uses up its glycogen stores and adapts to using fat as its primary fuel source. Therefore, yogurt may not be the best option during this initial phase. Instead, focus on carbohydrates from sources like vegetables and nuts.
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Once you've been in ketosis for a while, you can reintroduce yogurt as a snack or dessert. There are many ways to transform a simple pot of Greek yogurt into a delicious and satisfying treat.
Why Greek Yogurt is a Great Keto Choice
Greek yogurt is an excellent high-protein snack, especially for those who struggle to meet their protein needs on a keto diet. A 3/4 cup serving of full-fat Greek yogurt typically contains 5 grams of carbs, 9 grams of fat, and 15 grams of protein. As with other carbohydrate sources like berries, vegetables, nuts, and seeds, it should be consumed in moderation. Planning your carb intake around a snack, breakfast, or dessert that includes Greek yogurt can be a helpful strategy to prevent boredom with eggs and meat.
Selecting the Best Keto-Friendly Yogurts
When choosing a low-carb yogurt, it's best to opt for plain Greek yogurt and add your own toppings and flavors. This allows you to control the ingredients and avoid unnecessary additives. When selecting a yogurt, pay attention to the nutrition label and look for the following:
- Carb count: Ideally, less than 7 grams per serving.
- Fat content: Made with full-fat dairy.
- Protein: 10-15 grams of protein is a good target.
Avoid yogurts made with skimmed milk that have oils added back in. Dairy is best in its natural state. Also, be wary of keto-friendly yogurt brands that are sweetened and contain unnecessary ingredients. The simplest yogurts, made with just milk and probiotics, are often the best choice. Opt for full-fat yogurt with active cultures and avoid artificial sweeteners, adding your own natural sweeteners like allulose or monk fruit.
Here's a comparison of some yogurts suitable for keto diets:
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- Maple Hill Grass Fed Greek Yogurt: A 2/3 cup (170g) serving contains 9g carbs, 15g protein, and 7g fat. This is often considered a top choice.
- Stonyfield Organic Grass Fed Greek Yogurt: A 3/4 cup (170g) serving contains 7g carbs, 16g protein, and 9g fat. This is also a top choice. Grass-fed dairy has a better omega-3/omega-6 ratio due to the animals' grass-based diet.
- Fage 5% Greek Yogurt: A 3/4 cup (170g) serving contains 5g carbs, 15g protein, and 9g fat. This brand is highly rated for its creamy texture and flavor.
- Greek Gods Plain Greek Yogurt: A 2/3 cup (170g) serving contains 11g of carbs, 7g protein, and 9g fat. This brand receives a lower rating for not being grass-fed and having a lower protein content.
- Kirkland Nonfat Greek Yogurt: A 2/3 cup (170g) serving contains 7g of carbs, 18g protein, and 0g fat. This brand is rated lower for using nonfat dairy, which strips the yogurt of essential nutrients. Its low fat content necessitates the addition of fat for a keto diet. It is also made with conventional dairy, rather than organic or grass-fed.
- Two Good Yogurts: A 1/2 cup (150g) serving contains 3g of carbs, 12g protein, and 2g fat. This brand receives a lower rating for its taste, unnecessary ingredients, and the use of reduced-fat milk. While it's an okay choice, it's not the healthiest.
- Ratio Yogurts: A 1/2 cup (150g) serving contains 2g of carbs, 15g protein, and 15g fat. This brand is rated lower for its taste and the use of skimmed milk. Sunflower oil (a seed oil) is added to increase fat content. It's a keto-friendly choice, but not a healthy one.
While Two Good and Ratio are known to be "keto-friendly" yogurts, they may not be the healthiest options. Consider using them initially while transitioning into ketosis, then switching to healthier options once your body is in ketosis.
Enhancing Plain Yogurt with Keto-Friendly Toppings
If you don't enjoy plain yogurt, there are many ways to dress it up with low-carb toppings and flavors to create a fun, healthy, and energizing snack. Adding toppings is especially important if you're using yogurt as a meal replacement, as it will help increase satiety.
If you have a zero-fat yogurt, add some healthy fats with these toppings.
Here are some low-carb topping ideas:
- Sweeteners: Allulose (a natural sugar that the body cannot digest) or monk fruit sweetener (stevia is another option if you like it).
- Extracts: Vanilla extract adds a sweet flavor.
- Nuts and Seeds: Almonds, pecans, walnuts, macadamia nuts, sunflower seeds, hemp seeds, pumpkin seeds.
- Nut Butter: Almond butter (1 tablespoon has 1.3g net carbs).
- Unsweetened Coconut: 1 tablespoon has less than 1g net carbs.
- Berries: 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 sparingly).
- Lemon Juice: 1 teaspoon has less than 1g net carbs.
Plant-Based Yogurt Options for Keto
For those who are dairy-free, Kite Hill offers a plant-based yogurt that is keto-friendly.
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- Kite Hill Almond Milk Yogurt: A 3/4 cup (170g) serving contains 9g of carbs and 2g of fiber (7 net carbs), 5g protein, and 12g fat. This yogurt is less than ideal due to its low protein content. It's suitable for an occasional treat if you must avoid dairy, but real yogurt is preferable if possible.
Keto Greek Yogurt Snack Recipes
Here are a few keto Greek yogurt snack ideas to get you started:
Chocolate Strawberry Greek Yogurt
- Nutrition: 9g Net Carbs, 19g Protein, 12g Fat, 222kcal
- Ingredients:
- 170g Fage 5% Greek Yogurt (or other low-carb yogurt)
- 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
- Nutrition: 11g Net Carbs, 19g Protein, 16g Fat, 263kcal
- Ingredients:
- 170g Fage 5% Greek Yogurt (or other low-carb yogurt)
- 1/4 cup blueberries
- 5 pecan halves
- 1 teaspoon lemon juice
- 1 teaspoon monk fruit sweetener
- Instructions:
- Add lemon juice and monk fruit sweetener to yogurt and stir well to combine.
- Top with blueberries and pecans.
- Optional: Grate lemon zest over the top for added lemon flavor.
Raspberry Almond Keto Yogurt
- Nutrition: 9g Net Carbs, 21g Protein, 19g Fat, 304kcal
- Ingredients:
- 170g Fage 5% Greek Yogurt (or other low-carb yogurt)
- 1 tablespoon almond butter (no sugar added)
- 1 teaspoon vanilla extract
- 1/4 cup raspberries
- Optional: 3-4 chopped almonds for crunch
- Instructions:
- Stir vanilla into yogurt.
- Top with raspberries and almond butter.
- Add chopped almonds if desired for added texture.
Coconut Macadamia Keto Yogurt
- Nutrition: 7g Net Carbs, 19g Protein, 25g Fat, 330kcal
- Ingredients:
- 170g Fage 5% Greek Yogurt (or other low-carb yogurt)
- 1 tablespoon unsweetened coconut
- 6 macadamia nuts, chopped
- Instructions:
- Stir coconut and macadamia nuts into yogurt.
- If desired, sweeten with monk fruit sweetener or vanilla extract.
Other Low-Carb Yogurt Options and Considerations
Some other yogurts that have gained attention in the low-carb and keto community include Chobani Zero Sugar and Siggi's Skyr. However, taste and texture can vary significantly. Some find Chobani Zero Sugar to have a misleading flavor profile, while others find the texture of some vanilla keto yogurts to be chalky. Siggi's Skyr is another option, but be aware that many of their flavored varieties contain more than 13 grams of carbs per serving.
Ultimately, the best low-carb yogurt is one that is thick, creamy, and doesn't taste artificial. It should also have a minimal impact on your blood sugar levels. Be sure to consider the serving size and how it fits into your overall daily carbohydrate intake.