Frozen yogurt, a popular dessert alternative to traditional ice cream, often finds itself under scrutiny when it comes to dietary compatibility, particularly with the ketogenic (keto) diet. This article delves into the nutritional profile of frozen yogurt, examining its carbohydrate, sugar, fat, and lactose content to determine its suitability for a keto lifestyle. We'll also explore options for making or finding keto-friendly frozen yogurt alternatives.
Understanding the Keto Diet
The ketogenic diet is a high-fat, low-carbohydrate eating plan that forces the body to enter a metabolic state called ketosis. In ketosis, the body burns fat for energy instead of carbohydrates. This process leads to weight loss and other potential health benefits. A typical keto diet consists of around 70-80% of calories from fat, 20-25% from protein, and only 5-10% from carbohydrates.
The Nutritional Breakdown of Traditional Frozen Yogurt
To assess whether frozen yogurt fits into a keto diet, it's crucial to analyze its macronutrient composition.
Carbohydrate Content
Yes, frozen yogurt can be high in carbs. On average, a half-cup serving of frozen yogurt contains around 20 grams of carbs. The daily recommended intake for carbohydrates for an adult is about 130 grams. Traditional frozen yogurt is not typically compatible with a keto diet. Most frozen yogurts contain a high amount of carbs and sugars.
Sugar Content
Yes, frozen yogurt typically can be high in sugar content. On average, a one-cup serving of frozen yogurt contains around 20-25 grams of sugar.
Read also: Low Sodium Diet Frozen Dinners
Fat Content
Frozen yogurt is generally lower in fat than traditional ice cream, but it's not typically classified as a low-fat food. A one-cup serving of regular frozen yogurt can contain around 5-6 grams of fat. The dietary recommendations for daily fat intake are less than 78 grams for a 2,000 calorie diet.
Lactose Content
Yes, as a dairy-based product, frozen yogurt does contain lactose. The amount will vary based on brand and type, but on average, one cup of frozen yogurt may contain approximately 20 grams of lactose.
Other Nutritional Considerations
Frozen yogurt tends to have less cholesterol than regular ice cream, but it's not cholesterol-free. A serving of frozen yogurt typically contains about 5 milligrams of cholesterol. The American Heart Association recommends that daily cholesterol intake should be less than 300 milligrams for the average adult. An average serving of traditional dairy-based frozen yogurt (about 1 cup) contains around 6 grams of protein.
Why Traditional Frozen Yogurt Isn't Keto-Friendly
Based on its nutritional profile, traditional frozen yogurt is generally not considered keto-friendly due to its high carbohydrate and sugar content. The primary goal of a keto diet is to limit carbohydrate intake to induce ketosis, and the significant amount of carbs in most frozen yogurts can easily disrupt this process.
Keto-Friendly Frozen Yogurt Alternatives
While traditional frozen yogurt may be off-limits, there are ways to enjoy a frozen dessert while staying within the guidelines of a keto diet.
Read also: Convenient Diet Meal Options
Sugar-Free Keto Frozen Yogurt Recipes
This is hands down the absolute BEST sugar-free keto frozen yogurt. So incredibly easy to make, no-churn, and less than 2g net carbs per serve. With just a handful of ingredients you can make your own homemade sugar free frozen yogurt.
Ingredients for Keto Frozen Yogurt
- Greek Natural Yoghurt and YoPro Plain or Vanilla Yoghurt
- Low sugar Aeroplane Jelly
- Xylitol or allulose
- Coconut yogurt or dairy free yogurt
Methods for Making Keto Frozen Yogurt
- Thermomix or thermal cooker: Insert the whisk attachment. Add all the ingredients and mix 10 sec/speed 4. Strain the yogurt into a shallow container or ziplock bag. Cut the frozen yogurt into small chunks and place it into the Thermomix (or similar) or food processor; chop 1 min/speed 7. Scrape and extend mixing time if required. Scrape back into the container and freeze until required. OR alternatively, scoop into a cup or bowl for an amazing homemade sugar free SOFT SERVE frozen yogurt.
- Conventional Method: Add the sweetener, yoghurt, cream, and salt to a small saucepan over medium-low heat. Simmer until the sweetener is no longer grainy (3-5 minutes). Remove from the heat. In a separate bowl whisk the egg yolks. Slowly pour the warm cream mixture into the eggs while constantly whisking. Return the custard mixture to the pan and place over moderate heat. Whisk in the sachet of jelly; continue to whisk, intermittently, until custard thickens and coats the back of a spoon (5-10 minutes). Strain the ice cream to remove any lumps. Pour the yoghurt into a thin layer in a large ziplock bag or shallow tray and freeze it flat for 8 hours or overnight. Break or cut the ice cream into small chunks and pulse in a food processor or blender until smooth before freezing again. Freeze at least a further 3 hours after blending before serving.
- Ninja Creami Method: Add all ingredients to a small saucepan and whisk to combine. Place over medium-low heat. Simmer for 2-3 minutes until just warmed through. Remove from the heat. Pour into 3 pint jars to MAX line. Cover and freeze for 24 hours. Mix using LITE ICE CREAM mode. After the first churn, if the texture is too dense, add 1 tablespoon of yogurt and run the RESPIN function until creamy.
- Thermal Method: Insert whisk attachment. Add all ingredients to the mixer bowl. Mix 10 sec/speed 4. Cook 9 min/90°C/speed 2. Strain the yoghurt to remove any lumps. Pour into a thin layer in a large ziplock bag or shallow tray and freeze it flat for 8 hours or overnight. Break or cut the ice cream into small chunks. Working in two batches add half of the chunks to the mixer bowl; chop 60 sec/speed 7. Scrape and repeat until smooth. Repeat with the remaining mixture before freezing again.
Sweetener Options
The best sweeteners for keto ice desserts are xylitol and allulose. Please note that xylitol is toxic to dogs and should be used and consumed with caution when around our four-legged family members. You can use any keto sweetener in this recipe. I prefer to use xylitol or allulose as they do result in a softer frozen yogurt. If you do use erythritol-based or monkfruit sweeteners, you may just need to leave them on the kitchen bench to soften before scooping. Adjust the different sweeteners to your taste.
Dairy-Free Keto Frozen Yogurt
The cream can be left out completely of this recipe. Substitute your favourite coconut yogurt or dairy free yogurt. You could replace the yogurt to make this dairy free by using coconut milk, but I would recommend canned coconut milk rather than a carton of fresh coconut milk. I would not recommend using fat-free yogurt for making this low-carb frozen yogurt.
Other additions
The sugar-free (or low sugar) jello can be replaced with 1 teaspoon of gelatin and 1 teaspoon of any flavouring (or flavour to taste) you prefer. Another idea: add small chunks of dark chocolate (at least 85% cacao) for a stracciatella flavor. Or try the combination of ALL GOOD peanut keto granola with dark chocolate chunks and sliced strawberries, heaven!
Low-Carb Strawberry Frozen Yogurt Recipe
This creamy, keto, low carb, strawberry frozen yogurt is quick and easy to make and perfect for any time of day! No Ice Cream maker needed!
Read also: Ultimate Keto Pizza Guide
Ingredients
- Strawberries
- Sweetener
- Non-fat Greek yogurt
- Heavy whipping cream
- Gin or vodka
Instructions
Mix the strawberries with the sweetener and cover it with plastic wrap. Put it in the refrigerator for 1 hour to macerate and release their juices. Add strawberries and liquid to a blender or food processor. Add 2 cups non-fat Greek yogurt, 1 cup heavy whipping cream and 2 tablespoons gin or vodka. Puree the mixture until smooth, 30 seconds. The yogurt mixture should be very cold, but if it isn't, you'll need to refrigerate it until it is. The frozen yogurt will come out of the machine with the consistency of soft serve ice cream. Either eat it immediately (and trust me, you will want to) or freeze it in a resealable container for 3-4 hours until hardened.
Other options
You could use fresh berries instead of frozen but you may need to freeze after mixing in blender as it may not be ready as soft serve. You would need to whip the heavy cream to stiff peaks then fold in the berries once blended. You could use regular yogurt but you won’t have as thick and creamy soft serve frozen yogurt as you will with using Greek yogurt.
Vegan Keto Frozen Yogurt
You can use traditional Greek yoghurt (vegetarian) or a vegan keto friendly alternative such as ‘yogurt’ made from coconut, almond or soy.
Other Dietary Considerations
Gluten-Free
Most frozen yogurt is typically gluten-free. The basic ingredients of frozen yogurt are milk and yogurt cultures which do not contain gluten. However, certain flavors and toppings, such as cookie dough or certain syrups, may contain gluten.
Low FODMAP
Frozen yogurt itself is not considered low FODMAP. It contains lactose, which is a type of sugar found in milk products and is a high FODMAP ingredient. It's estimated that a serving of frozen yogurt contains around 20g of lactose.
Paleo
No, frozen yogurt is not paleo-friendly.
Vegetarian
Yes, most brands of frozen yogurt are suitable for vegetarians.
Halal
Yes, as long as the frozen yogurt does not contain any alcohol-based flavorings or gelatin derived from forbidden animals, it can be considered Halal.
Kosher
Frozen yogurt can be kosher if it's produced under kosher supervision. However, if it contains any non-kosher ingredients or is processed on shared equipment with non-kosher foods, it wouldn't be kosher.
Vegan
No, typical frozen yogurt is not vegan. Frozen yogurt is typically dairy-based and made from cow's milk, which is an animal product. There are indeed alternatives that use coconut milk, almond milk, or other plant-based substitutes, but these are usually specifically labeled as vegan.
Making Frozen Yogurt Without an Ice Cream Maker
Yes, you can also make this recipe using the "no churn" directions to make frozen yogurt without an ice cream maker.
No-Churn Instructions
Pre-freeze a metal loaf pan in the freezer for 30 minutes or longer. Using a food processor, process all ingredients except for optional chocolate chips topping. Process until combined and creamy and smooth and creamy. Pour or spoon mixture into a parchment paper-lined, pre-frozen metal loaf pan. Place into the freezer and freeze for 4 to 6 hours or until as firm as you prefer.
Tips for Storing Homemade Keto Frozen Yogurt
Store in an air-tight container with a lid that works well in the freezer. Once the yogurt has been in the freezer for a while, the frozen yogurt can get hard to scoop, so let it defrost at room temperature for 15 minutes before scooping.
What Kind of Yogurt to Use
You should get a full fat or low-fat Greek yogurt that does not have sugar or fruit added. Try to find a plain unsweetened kind or a vanilla flavor that uses a low-carb sweetener.
Ice Cream Maker Instructions
Pre-freeze the inner bowl of your ice cream maker overnight or until frozen. In a large mixing bowl, Stir together the yogurt, heavy cream, sweetener, vanilla extract, and creamy peanut butter until everything is combined. Then vigorously whisk until creamy. Cover and refrigerate the mixture for about one hour. Add the mixture into the frozen bowl of your ice cream maker. Churn for about 20 to 25 minutes or until the mixture freezes and set up. Serve as soft serve, or add the frozen yogurt to an air-tight container and store it in the freezer for a firmer frozen yogurt. Once in the freezer for overnight or longer the frozen yogurt can get pretty firm so you may need to let it thaw for 15 minutes before serving. Serve and sprinkle with sugar-free chocolate chips or nuts if desired.