Delicious and Healthy Keto Recipes with Yogurt

Yogurt, especially Greek yogurt, is a versatile ingredient that can be incorporated into a variety of keto-friendly recipes. Its high protein content and low carb count make it an excellent choice for those following a ketogenic diet. Whether you're looking for a quick breakfast, a satisfying dessert, or a healthy snack, yogurt can be a key component in creating delicious and nutritious keto meals. This article explores several keto recipes with yogurt, including almond flour bread, parfaits, homemade yogurt, and frozen yogurt bark, offering options for different tastes and preferences.

Keto Almond Flour Bread with Greek Yogurt

This Greek yogurt almond flour bread is a satisfying, grain-free alternative to traditional bread. Using just almond flour and the tanginess of Greek yogurt as key ingredients the flavor is unmatched. The almond flour bread is ideal for a low carb and nutrient dense lifestyle. All you need is 5 MAIN ingredients to achieve this high protein bread loaf. This Greek yogurt almond flour bread emerges from the oven with a beautifully golden crust and a surprisingly soft, airy interior. Each slice offers a subtle nutty flavor from the almonds, perfectly complemented by the slight tang of the yogurt. It’s an incredible guilt-free way to enjoy a comforting slice of bread.

Ingredients

• Almond flour
• Greek yogurt
• Eggs
• Olive oil
• Baking powder
• Salt
• Apple cider vinegar

Instructions

1. Preheat oven to 350℉.
2. Line an 8×4 inch loaf pan with parchment paper.
3. In a large bowl, lightly beat the eggs.
4. Next, add in the olive oil, yogurt, almond flour, baking powder, salt, apple cider vinegar and mix until incorporated.
5. Then, transfer mixture to the pan and spread out evenly.
6. Bake for 30-35 minutes or until toothpick comes out clean.

This bread is a quick alternative to classic bread and can be enjoyed at breakfast with eggs and avocado.

Keto Yogurt Parfaits

This uber creamy, rich and satisfying keto parfait is sure to brighten any morning. The word "parfait" means "perfect" in French and classically refers to a dessert prepared with egg, cream, sugar, and liqueur layered into a tall glass. Most American parfaits tend to be made with yogurt, fruit, and other toppings; making it a healthy option for breakfast or a nutrient-dense on-the-go snack. The reason why Greek yogurt is suggested is because of its higher protein content and lower carb count.

Choosing Your Yogurt

• Greek Yogurt: Greek yogurt is strained yogurt, meaning most of the whey has been removed giving it a thicker consistency and a tart flavor. Choose a brand with a low carbohydrate count; this will most likely be the plain kind.
• Coconut Yogurt: Coconut yogurt is a great dairy-free alternative, especially if you enjoy a slight hint of coconut flavor. Unfortunately, coconut yogurt does not contain as much protein as greek and has a slightly higher carb count. 1 6-ounce serving of coconut yogurt contains 6 grams of fat, less than 1 gram of protein, and 13.5 grams of carbohydrates (2).
• Soy Yogurt: Another dairy-free alternative with a mild flavor and silky smooth texture.
• Almond Yogurt: Prepared from soaked and cultured almonds, this yogurt tends to be lower in sugar and higher in healthy fats. Like any dairy-free yogurt alternative, be sure to avoid brands with a long ingredient list, as they probably contain additives or thickeners.
• Skyr: Skyr is similar to yogurt but hails from Iceland, and has a thick and creamy texture. It has a slightly sour flavor, a lower fat content, and similar to greek yogurt it is also strained!

Keto-Friendly Toppings

Choosing a yogurt low in carbohydrates isn't the only way to create a parfait perfect for keto. Nuts & Seeds: You can layer a variety of toasted nuts and seeds such as pecans, almonds, pine nuts, pumpkin seeds, chia seeds, flax seeds, and hemp seeds!

Read also: Easy Low-Carb Cheese Crackers

Portion Control

Along with choosing your ingredients wisely, make sure you are paying attention to how much of each ingredient you are using. You don't have to count your calories or macros to be healthy, but understanding how to do so can assist you in proper food portioning and finding a balance in your diet. No food is truly forbidden on a keto meal plan - as long as you are balancing your food intake and aware of your keto macro goals. This is a great time to add any dried spices as well!

Keto Parfait Recipe

Ingredients:

• Greek yogurt
• Heavy cream
• Vanilla
• Nut butter (of choice)
• Berry mix (raspberries and blueberries)
• Coconut flakes
• Sliced pecans

Instructions:

1. Prepare your whipped yogurt by whisking together the yogurt, heavy cream, and vanilla in a medium-sized bowl.
2. Grab four separate containers of your choice and line them up in a prep area.
3. Portion 1/2 cup of Greek yogurt mix in each container and press down with a spatula, flattening the surface of the yogurt, then top with 1.5 tablespoons of nut butter of choice.
4. Add 1/8 cup of your preferred choice of berry mix (I love raspberries and blueberries) around the container.
5. Top with 1/4 teaspoon of coconut flakes, 1 tablespoon of sliced pecans, and finish with 1/4 teaspoon of coconut flakes.
6. Cover all containers with their appropriate lids.

Homemade Keto Yogurt in an Instant Pot

This recipe will quickly become your go-to for a homemade, low carb, delicious breakfast. All you need is a few simple ingredients and an instant pot with a yogurt button! Yogurt is one of my favorite foods to enjoy for breakfast. It’s perfect to enjoy with everything from fresh cut strawberries, to keto smoothies, and of course keto granola. Yogurt is a great breakfast option for your low carb lifestyle, and now there are more ways than ever to enjoy it.

Why This Recipe Works

• Very low carb, delicious, and filling.
• Making your own homemade yogurt yields an impressive amount for a fraction of the cost.
• Easily customizable. You can flavor your yogurt any way you like and add anything from sliced fresh fruit to sugar free chocolate chips.
• Set it and forget it. Once you pour the ingredients into the Instant Pot, you just press a button and let it do the work for you.

Ingredients

• Ultra-filtered and ultra-pasteurized milk (like Fairlife whole milk)
• Yogurt starter (plain yogurt with live active cultures, such as Fage 5% or Oui French-style yogurt)
• Sweetener of choice (liquid Splenda or liquid monk fruit)

Instructions

1. Pour milk into the inner pot of your Instant Pot.
2. Whisk in the starter until it's fully combined. It will get bubbly from all the whisking, but will settle while it cooks. This is normal.
3. Place a clear tempered glass lid on the Instant pot.
4. Press the yogurt button and adjust the timer to 9 hours.
5. When the Instant Pot beeps and the display reads 9:00, remove the inner pot and place it on a heat safe counter spot. Remove the lid. The yogurt should look smooth on top and cleanly pull from the sides if you tip the pot.
6. Place plastic wrap or press and seal on top of the pot and place into the fridge for at least 8 hours until it's fully chilled.
7. Scoop your serving into a bowl and mix in your favorite liquid sweetener, to taste.
8. Top with any additional garnish of your choosing.

Step-by-Step Guide

1. Step 1: Pour milk into the inner pot of your Instant Pot. Whisk in the starter until it's fully combined. It will get bubbly from all the whisking, but will settle while it cooks. This is normal.
2. Step 2: Place a clear tempered glass lid on the Instant pot. Press the yogurt button and adjust the timer to 9 hours.You can also do 8, 10, or 12 hours, but my personal favorite is 9 hours because it's the right amount of tartness for me. Feel free to play around with it on different batches to find your personal favorite.
3. Step 3: This is a cold start yogurt so you will not need to use the boil function of the yogurt button. The display will now begin counting up from zero. It will beep when the display reads 9:00.
4. Step 4: Remove the inner pot and place it on a heat safe counter spot. Remove the lid. The yogurt should look smooth on top and cleanly pull from the sides if you tip the pot.
5. Step 5: At this time, you may simply place plastic or press and seal on top of the pot and place into the fridge for at least 8 hours until it's fully chilled.When ready, a teaspoon should be able to stand up in the center of the pot without tilting. This will let you know it's thick enough.
6. Step 6: Scoop your serving into a bowl and mix in your favorite liquid sweetener, to taste. Top with any additional garnish of your choosing.

Store the remaining yogurt in the fridge covered tightly, for up to 5 days.

Important Notes

• Use ultra-filtered and ultra-pasteurized milk.
• Ensure the yogurt starter is freshly opened and contains live, active cultures.
• Experiment with incubation times (8-12 hours) to find your preferred tartness.

Is Cold Start Yogurt Safe?

The Instant Pot's yogurt function works by heating up the yogurt to a safe temperature (approximately 110° F) that allows the live active cultures to grow and expand, and keeping it at roughly the same temperature for several hours through a process called "incubation." Often, yogurt makers boil their milk before incubating. This brings the temperature to about 180°F to kill off bacteria. By using ultra-filtered milk (milk that's been heated to 280°F and cooled), 99.9% of bacteria are eliminated, making it the ideal base for Cold Start Yogurt. That said, for the sake of food safety, be sure to do your own research and take appropriate measures in all forms of cooking, including this Instant Pot yogurt recipe.

Flavor Variations

• Whisk in a low carb coffee creamer before incubating your yogurt (¾-1 cup).
• Mix in flavorful toppings, such as fresh fruits, or sweeteners immediately before serving.
  • Strawberry
  • Salted Caramel
  • Blueberry
  • Chocolate Chip
  • Flavor extracts (Vanilla or Cake Batter)
  • Roasted nuts (pecans or walnuts)

Keto Frozen Yogurt Bark

Frozen yogurt bark is not only tasty and healthy, but super quick and easy to make! We start with Greek yogurt, combine with protein powder to help bolster the nutritionals (feel free to use any flavor you want!) and heavy cream. Then, simply spread the Greek yogurt mixture onto a baking sheet, sprinkle with your choice of toppings, and freeze until solid. Whether you prefer almonds, walnuts, berries, or a sprinkle of unsweetened cocoa, you can easily tailor the bark to your taste preferences and nutritional needs. Perfect for a quick dessert, a mid-day snack, or even a light breakfast, this keto bark offers a refreshing way to enjoy a sweet treat!

Read also: Keto Calorie Counting: A Detailed Guide

Ingredients

• Greek yogurt
• Protein powder (any flavor)
• Heavy cream
• Berries
• Coconut flakes

Instructions

1. Gather and prep all of your ingredients.
2. In a bowl, combine the protein powder, greek yogurt, and heavy cream. Mix thoroughly, making sure to get rid of any clumps.
3. Spread the yogurt mixture onto parchment lined baking tray. We used a 6x10 tray for this recipe, but any tray should work.
4. Top the yogurt mixture with berries and coconut flakes.
5. Place in the freezer and freeze for 3-4 hours or overnight.
6. Slice or break into chunks when ready to eat.

Greek Yogurt Protein Slice

Ingredients

• 500 g 5% Greek Yogurt (1.1 lb)
• 2 scoops of Vanilla Keto Collagen or beef isolate powder (34 g/ 1.2 oz)
• 1/2 cup walnuts of pecans (50 g/ 1.8 oz)
• 3 tbsp 85% dark chocolate chips (36 g/ 1.3 oz)
• 2 tbsp Allulose syrup, maple or honey flavored (30 ml)

Instructions

1. Mix the yogurt with the collagen powder and stir to combine.
2. If using unsweetened collagen powder, add 2 tablespoon of Allulose syrup to the yogurt and stir.
3. Add the mixture to a freezer-friendly container, ideally lined with parchment paper for easy removal. Alternatively you can spread it on a baking tray lined with parchment paper. The thinner you spread it the easier it will be to slice or break off.
4. Add walnuts (or pecans), chocolate chips and drizzle with Allulose syrup (maple or honey flavored work best).
5. Place in the freezer until fully set for 2 to 4 hours.
6. Remove from the freezer and cut into 6 slices.
7. Serve immediately or freeze for up to 3 months.

Store-Bought Keto Yogurt Options

There are a number of low carb keto yogurt options that have entered the market since keto has risen in popularity.

Some of the most popular keto yogurt brands are:

• Ratio Keto Friendly Yogurt: This yogurt is sweetened with Sucralose, which may or may not fix how you personally practice a keto diet. That being said, the macro nutrients of this yogurt is more balanced for low carb diets than other yogurts. There are 15g of fat, 15g of protein, and only 2g net carbs, making this a good option for those more particular about macros.
• Two Good Greek Yogurt: Two Good is a low carb, low fat yogurt option. It comes in a variety of flavors and is more of a traditional yogurt consistency than a thick, greek yogurt consistency, in my opinion. This yogurt has a good flavor and is usually easy to find in most grocery stores' main yogurt section. It has a lot of ingredients on the label compared to other yogurts on this list which some may find as a deterrent, but if you're after good flavor and a quick snack, Two Good is still a good option.
• Chobani Zero Sugar Yogurt: Chobani Zero Sugar is another low carb yogurt option that's high in protein. It's not my personal favorite, but if you're generally a fan of Chobani, there's a good chance you'll enjoy this one too. It's not as thick and creamy as a brand like Fage, but there are a variety of flavors to choose from.
• Oikos Triple Zero Yogurt: If you like flavored Greek yogurt, this is a tasty option. While you don't want to use flavored yogurts for starters, this is a great treat to keep in the fridge if you aren't able to make your own. Oikos Triple Zero is a low fat Greek yogurt, but don't let that deter you. You don't have to avoid low fat products on a keto diet if the ingredients are quality. Simply use low fat foods to help fill your protein macros and if you need additional fat, add a scoop of whipped cream.
• Fage Total 5% Greek Yogurt: This is my go-to Greek yogurt when I don't make it myself. It's super thick, creamy and has the perfect amount of tang. It's also moderate in protein which makes it more filling than simply being low in carbs alone. I prefer the 5% due to texture, taste and slightly higher fat content. Feel free to try out 0% and 2% if those seem to fit your preferences better. If you can't find Fage in the regular yogurt section of your grocery store, try the natural dairy section.

Is Yogurt Keto-Friendly?

Different people define their keto lifestyle in different ways. Some keto dieters stay strictly under 20 grams of net carbs per day and nothing is off limits, even a portion of a full sugar chocolate bar. Others avoid fruits and vegetables because they feel these foods contain too many carbs. Others even enjoy the occasional wheat based bread or tortilla and figure that as long as their body is in ketosis, they’re good to go. I’m not going to tell anybody their keto diet is wrong. I’ve come to accept all ways of low carb eating as acceptable. Some people see huge success and significant weight loss doing things that I would not choose to do. To me it makes no difference, as it's not my journey, it is theirs. I won’t stand in the way of anyone reaching their individual goals in the way that makes the best sense for their lifestyle. All of that to say…you might agree with this recipe, or maybe you don’t. Either way is totally fine. If you're simply looking at the nutritional guidelines, this yogurt is keto friendly because it has no added grams of sugar besides naturally occurring sugar in milk and is low in carbohydrates. To make this dish high in fat, simply sprinkle with roasted nuts or, my personal favorite, a little whipped cream.

Read also: Magnesium Supplements for Keto

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