Keto Yogurt: A Comprehensive Guide to Ingredients, Recipes, and Brands

For those following a ketogenic diet, finding suitable alternatives to everyday foods can be a challenge. Yogurt, a popular breakfast and snack option, is no exception. While traditional yogurts are often high in carbs and sugars, keto-friendly options are available, and even better, easily made at home. This article explores the world of keto yogurt, covering everything from ingredients and recipes to store-bought brands and helpful tips.

Understanding Keto Yogurt

The ketogenic diet focuses on high-fat, low-carb intake, shifting the body's primary energy source from glucose to ketones. Therefore, keto yogurt must be low in carbohydrates and free of added sugars. Plain, full-fat yogurt can be part of a keto diet, but homemade yogurt is the best way to control the total carbs.

What is Yogurt?

Yogurt is milk or cream that has been combined with bacterial strains and left to culture at warm temperatures until it thickens. The transformation of lactose into lactic acid by these bacteria alters the protein composition of milk. Consequently, the final product boasts a tangy flavor, a denser, silkier consistency, and an extended shelf life compared to raw milk. Various methods exist for introducing bacterial cultures into the milk.

Is Yogurt Keto-Friendly?

Plain full-fat yogurt can be a part of a keto diet, but making homemade yogurt is the best way to lower (and control) the total carbs. If you buy yogurt, make sure you read the label carefully, as the total carb count - even with plain yogurt - can vary by yogurt brand. For flavored yogurt, make sure you go with a brand that is sugar-free. Even if it is labeled as such, look for added sugars and other ingredients that you may not wish to eat. Many sugar-free yogurt brands contain sucralose, which is an ingredient that many people choose to avoid.

Homemade Keto Yogurt Recipes

Making your own keto yogurt allows for complete control over ingredients and flavor. Here are a few popular methods:

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Two-Ingredient Coconut Milk Yogurt

This recipe is incredibly simple, requiring only two ingredients:

• Canned coconut milk (full-fat, with minimal additional ingredients)
• Probiotic capsules (not pills)

Instructions:

1. Vigorously shake the can of coconut milk and pour it into a glass bowl.
2. Open the probiotic capsules and pour the contents into the coconut milk.
3. Stir until smooth, then transfer to a large glass jar.
4. Cover with a cheesecloth, using a rubber band to bind it.
5. Store the jar with the yogurt mixture in it at room temperature, or an area of your home which is warm. Keep it there for at least 24 hours, or up to 72 hours.
6. Taste the yogurt and if it isn't tart enough, leave it out for a further 24 hours.
7. Once the yogurt is tart enough, place the jar in the refrigerator until chilled.

Tips:

• Be patient; the yogurt may take up to 72 hours to reach the desired tartness.
• For thicker yogurt, strain it through a fine mesh strainer over a large bowl and refrigerate overnight.
• Check the date on the probiotic pills to ensure they are still active.

Instant Pot Keto Yogurt

The Instant Pot method offers a convenient and consistent way to make keto yogurt. This recipe utilizes ultra-filtered milk and yogurt starter:

Ingredients:

• 32 oz ultra-filtered, ultra-pasteurized whole milk (such as Fairlife)
• 32 oz ultra-pasteurized heavy whipping cream (for a higher fat content)
• 1/4 cup plain yogurt with live active cultures

Instructions:

1. Add ultra-filtered milk and heavy whipping cream to the liner of an Instant Pot. (For a lower calorie, lower fat option, use 64 oz whole milk only.)
2. Put the lid on and seal closed.
3. If your Instant Pot has a Yogurt Button: Press the 'yogurt' button. Instant pot will slowly heat the milk up to 180 degrees. If your Instant Pot doesn't have a Yogurt Button: Press the 'keep warm' and heat milk for 40-45 minutes.
4. Remove the lid and press 'sauté'. Insert a candy thermometer and heat milk until it reaches 180 degrees F.
5. Remove the liner from the instant pot and place on cooling rack or pad to cool. Let milk cool to 110-112 degrees. DO NOT let the temperature drop passed 110 degrees or else your yogurt cultures may not grow.
6. Once the milk temperature has lowered to 112 degrees, whisk in the yogurt.
7. Replace the lid.
8. Instant Pot with Yogurt Button: Press the "yogurt" button. The Instant Pot will maintain the ideal temperature for incubation. If your Instant Pot doesn't have a Yogurt Button: Turn off the Instant Pot. Wrap the Instant Pot with a large beach towel or sleeping bag to help insulate and let sit at room temperature for 8 hours. Insulating the pressure cooker, will help to keep it at the ideal temperature to allow the yogurt to grow.
9. Once the yogurt is done incubating, scoop into Mason jars and store in the refrigerator. The yogurt will continue to thicken as it cools. If there is thinner liquid on top of the yogurt mixture, you can either pour it off to yield a thicker yogurt or stir it into the mixture to make a thinner yogurt.
10. To make flavored yogurt, portion out 5-6 oz of yogurt in a small bowl. Stir in powdered sweetener, flavoring extract and 1-2 drops of food coloring (if using).

Cold Start Instant Pot Yogurt

This method simplifies the process even further by skipping the heating step:

Ingredients:

• Ultra-filtered and ultra-pasteurized milk (such as Fairlife whole milk)
• Yogurt starter (plain yogurt with live active cultures)
• 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. 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.
5. 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.
6. 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.
7. 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.
8. Scoop your serving into a bowl and mix in your favorite liquid sweetener, to taste. Top with any additional garnish of your choosing.
9. Store the remaining yogurt in the fridge covered tightly, for up to 5 days.

Stovetop Keto Yogurt

For those without an Instant Pot, yogurt can be made on the stovetop:

1. One can just heat up milk in a stainless steel pot on the stove, to around 180°F. (to get rid of unwanted bacteria…) Then pour it into a CLEAN ceramic crock and let the milk cool to 110°F and then add your glob of starter yogurt. (This of course can be saved from your previous batch)
2. I put on the ceramic lid, wrap the container in towels, and put it in a cabinet overnight.

Thermomix Keto Yogurt

For pot set in the TM5. Add 500g of water to mixing bowl and combined mixture to jars into Varoma. Set for 99 min/40℃/speed 1.

Read also: Keto Calorie Counting: A Detailed Guide

Dairy-Free Keto Yogurt

To make vegan or dairy-free yogurt, simply use 1 quart of full-fat coconut milk or coconut cream and the yogurt starter.

Thick and Creamy Low Carb Yogurt

Craving a creamy, thick low-carb yogurt? Whip up your own dreamy thick yogurt at home! Just blend sour cream, thickened cream, and a hint of inulin for that perfect texture. Pro tip: toss in some probiotics for an extra gut-friendly punch! Enjoy it solo, or top it with your favorite berries for a guilt-free treat that hits all the right spots!

Ingredients:

• Sour Cream
• Thickened or heavy cream
• Inulin

Ferment the yoghurt for 10 hours in the oven with the oven light on to help keep the temperature. Do not open the oven door during this time. Extra time is fine. I have fermented mine up to 16 hours.

Keto Yogurt with Almond Milk and Gelatin

This recipe uses almond milk and gelatin to achieve a thick consistency:

1. On the stovetop, pour the almond milk into a saucepan and sprinkle on the gelatin powder. Let sit for 5 minutes.
2. Pour in the heavy cream and add the powdered allulose, if using. Sprinkle in the guar gum and whisk to combine.
3. Turn on the heat to medium and continue whisking the mixture until all ingredients have dissolved and the temperature has reached 180F.
4. Turn off the heat and let cool to 108°F to 112°F. Sprinkle in the probiotic capsule and add in the greek yogurt. Whisk well to combine.
5. Fill 10 (125ml) jars by straining the mixture through a sieve. If there’s any clumps, press it through the sieve by using a spoon or whisk. Discard clumps that did not pass through.
6. Seal the jars with the lids.
7. Fill the inner pot of an Instantpot with 1 cup of water, and place the jars into the inner pot on top of the water.
8. Close the InstantPot lid and choose the Yogurt function. Set it to “Normal" for 16-20 hours. The longer the incubation time the more tangy it will get.
9. Turn off the InstantPot and remove the lid. Remove the jars from the pot and transfer to the fridge to set.
10. Chill the yogurt in the refrigerator for at least 6 hours. As an option, whisk the yogurt with a handheld electric milk frother to achieve a smooth, creamy texture.

Flavoring and Customizing Keto Yogurt

Plain yogurt can be customized with various keto-friendly ingredients:

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• Low-carb berries: Blueberries, raspberries, strawberries, and blackberries
• Sugar-free jam
• Flavor extracts: Vanilla, strawberry, banana, or lemon
• Powdered sugar-free sweetener: Erythritol or monk fruit blends
• Roasted nuts: Pecans or walnuts
• Low carb coffee creamer

Store-Bought Keto Yogurt Brands

For those who prefer the convenience of store-bought yogurt, several keto-friendly brands are available:

• Ratio Keto Friendly Yogurt: Only 2g net carbs per 5 oz container, with 15g protein and 15g fat. Comes in Strawberry, Mango, Black Cherry, Vanilla and Coconut flavor.
• Two Good Greek Yogurt: 3g carbs per container, available in various flavors like Strawberry, Lemon, and Vanilla.
• Chobani Zero Sugar Yogurt: High in protein and low in carbs, with a variety of flavors to choose from.
• Oikos Triple Zero Yogurt: A low-fat Greek yogurt option, available in flavored varieties.
• Fage Total 5% Greek Yogurt: A thick, creamy, and tangy Greek yogurt with moderate protein and higher fat content.
• Kite Hill: Vegan and keto friendly yogurt, this almond milk yogurt is dairy-free as it’s made from almonds instead of cow’s milk.

When choosing store-bought yogurt, always check the label for added sugars and total carb count.

Tips and Tricks for Perfect Keto Yogurt

• Use full-fat milk or cream: Higher fat content results in a thicker, creamier yogurt.
• Ensure live active cultures: The yogurt starter must contain live active cultures for proper fermentation.
• Maintain a consistent temperature: Consistent temperature maintenance throughout the fermentation process to ensure a smooth and creamy texture.
• Be patient: The fermentation process can take time, so allow the yogurt to incubate for the recommended duration.
• Don't take the lid off during cooking time.
• Experiment with flavors: Customize your yogurt with various keto-friendly toppings and flavorings.

Storage and Freezing

Yogurt should be stored in the refrigerator, covered, for up to 7 days. Homemade yogurt can also be frozen in a sealed container for up to two months. Thaw it overnight in the refrigerator before using. You should expect yogurt that has been frozen to separate a bit. It may also be more liquid or grainy. Stir well for the best consistency.

Benefits of Making Homemade Yogurt

• Control over ingredients: Avoid added sugars, artificial sweeteners, and fillers.
• Higher probiotic content: Homemade yogurt typically has higher amounts of beneficial bacteria than store-bought varieties.
• Customizable: Tailor the flavor and consistency to your preferences.
• Cost-effective: Making yogurt at home can be significantly cheaper than buying it from the store.

Common Questions About Keto Yogurt

• Can I have yogurt on keto? Yes, you can have some types of yogurt on the keto diet. Read the labels, many yogurt brands at the store contain added sugars or are made using skim milk. Look for keto yogurt brands like Ratio or Two Good. In a pinch, plain Greek yogurt can be used. Or just make your own homemade keto yogurt.
• Does homemade yogurt have more probiotics than store-bought? Yes, one of the benefits of making your own yogurt is that it has higher amounts of good bacteria, or probiotics. Many store bought yogurts are heavily processed or use additives that destroy the good cultures in yogurt.
• Can I make keto yogurt using heavy whipping cream? Yes! You can make a low carb yogurt using all heavy whipping cream. It will be a thicker and more custard like. The fat content and calories will be higher as well.
• How do I lower the calories of keto yogurt? To lower the calories of this recipe, just use all whole milk.
• Can you make keto yogurt ahead of time? Yes, this is the perfect make-ahead recipe! It will keep for at least two weeks in a sealed container in the refrigerator.
• Can yogurt be frozen? Yes, yogurt can be frozen in a sealed container in the freezer for up to two months. Thaw it overnight in the refrigerator before using. You should expect yogurt that has been frozen to separate a bit. It may also be more liquid or grainy. Stir well for the best consistency.
• Is cold start yogurt safe? 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.
• Why should I add probiotics to homemade yogurt? The transformation of lactose into lactic acid by these bacteria alters the protein composition of milk. Consequently, the final product boasts a tangy flavor, a denser, silkier consistency, and an extended shelf life compared to raw milk.

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