Keto Yogurt Toppings: Ideas, Recipes, and Brands

For those following a ketogenic diet, carefully evaluating the carbohydrate content of food is essential to maintain ketosis. While yogurt boasts a rich nutritional profile and numerous health benefits, its place in a keto diet requires careful consideration. Many people on keto diet plan are asking if yogurt fits in with a keto diet and what are the recommended types and servings. Some foods like yogurt and milk have high carb contents, which could easily knock you out of ketosis. This article explores how yogurt can be incorporated into a keto diet, focusing on appropriate types, serving sizes, and delicious, keto-friendly toppings to enhance flavor without sabotaging your dietary goals.

Understanding Yogurt and the Keto Diet

The ketogenic diet is characterized by a very low carbohydrate intake (typically 30 grams or less per day, or 5-10% of total calories), moderate protein consumption (about 20% of total calories), and a high fat intake (approximately 70-80% of calories). This macronutrient distribution shifts the body's primary fuel source from glucose to ketones, produced from fat, leading to a metabolic state called ketosis.

Given that standard fruit-flavored yogurt cups often contain more sugar than protein and are made with low-fat or non-fat milk, they are generally not suitable for a keto diet. A container of Yoplait Strawberry Yogurt, for example, has 27 grams of carbs, with 13g of added sugar!

However, full-fat, plain yogurt can be a reasonable addition to a keto diet in moderation. A 1-cup serving of full-fat yogurt typically contains around 8g of carbohydrates, along with 7 grams of fat and 5 grams of protein.

Choosing the Right Yogurt

When selecting yogurt for a keto diet, it's crucial to consider the carbohydrate content, fat content, and ingredients. Here's what to look for:

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• Carb Count: Aim for yogurts with less than 7 grams of carbs per serving.
• Fat Content: Opt for full-fat varieties to align with the high-fat requirements of the keto diet. Avoid yogurts made with skimmed milk that had oils added back in to them.
• Protein: Look for yogurts with a good protein content (10-15 grams per serving) to help with satiety.
• Ingredients: Choose plain, unsweetened yogurt with active cultures, avoiding artificial sweeteners and unnecessary additives.

Greek Yogurt: A Keto-Friendly Option

Greek yogurt, especially full-fat varieties, is an excellent high-protein snack for those on a keto diet. A 3/4 cup serving of full-fat Greek yogurt typically has 5g of carbs, 9g of fat, and 15g of protein.

Brands to Consider

Here are some yogurt brands that generally fit the keto guidelines:

• Maple Hill Grass Fed Greek Yogurt: A 2/3 cup (170g) serving has 9g carbs, 15g protein, and 7g fat.
• Stonyfield Organic Grass Fed Greek Yogurt: A 3/4 cup (170g) serving has 7g carbs, 16g protein, and 9g fat.
• Fage 5% Greek Yogurt: A 3/4 cup (170g) serving has 5g carbs, 15g protein, and 9g fat.
• Greek Gods Plain Greek Yogurt: A 2/3 cup (170g) serving has 11g of carbs, 7g protein, and 9g fat.

Brands to Avoid or Limit

• Kirkland Nonfat Greek Yogurt: While it has 7g of carbs and 18g protein per 2/3 cup (170g) serving, it contains 0g of fat.
• Two Good Yogurts: A 1/2 cup (150g) serving has 3g of carbs, 12g protein, and 2g fat.
• Ratio Yogurts: A 1/2 cup (150g) serving has 2g of carbs, 15g protein, and 15g fat.

While Two Good and Ratio are marketed as "keto-friendly," they may not be the healthiest choices due to the use of reduced-fat milk and unnecessary ingredients.

Plant-Based Yogurt

Kite Hill makes a plant-based yogurt that is keto friendly. Kite Hill Almond Milk Yogurt: 3/4 cup (170g) serving has 9g of carbs and 2 g of fiber (7 net carbs), 5g protein, and 12g fat.

Enhancing Flavor with Keto-Friendly Toppings

One common issue with keto-approved yogurt is its sour taste, as it is typically unsweetened. Fortunately, there are numerous low-carb additions and toppings that can enhance the flavor of plain keto yogurt without compromising your dietary goals.

Read also: Keto Calorie Counting: A Detailed Guide

Sweeteners

• Allulose: A natural sugar that the body cannot digest, offering potential health benefits.
• Monk Fruit Sweetener: A natural, low-calorie sweetener.
• Stevia: Another popular low-calorie sweetener.
• Vanilla Extract: Adds a sweet flavor and is a favorite addition to plain yogurt.

Nuts and Seeds

Nuts and seeds are excellent additions to a keto diet, providing healthy fats, fiber, and protein. They are filling, versatile, highly nutritious, and meet the keto dietary principles as they have low-carb and high-fat contents.

• Almonds
• Pecans
• Walnuts
• Macadamia nuts
• Sunflower seeds
• Hemp seeds
• Pumpkin seeds
• Chia Seeds
• Walnuts
• Hemp Seeds
• Pumpkin Seeds

Remember to consume nuts and seeds in moderation due to their calorie density.

Nut Butters

Nut butter is another excellent addition to keto yogurt to make it flavorful. One tablespoon of almond butter, for instance, provides approximately 1.3g of net carbs.

• Almond Butter

Spices

• Cinnamon: Pairs perfectly with creamy yogurt and has low net carbs.

Berries

Berries are a great way to add natural sweetness, Grapes actually pair perfectly with yogurt’s creaminess.

• Strawberries
• Raspberries
• Blueberries
• Blackberries
• Grapes

Use blackberries as the main fruit, and add a bit of lemon extract to the yogurt. If you like your yogurt sweet, you can add some powdered sweetener (I use this brand) (or liquid stevia if you like that). This is a controversial recommendation, but try adding some fresh peach slices to your low carb yogurt bowl. Just a couple of slices will add a nice peach flavor, and you can pair with strawberries if you'd like. For a citrusy flavor, add some orange extract or lime extract and powdered erythritol.

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Other Options

• Unsweetened Coconut: Adds flavor and texture.
• Lemon Juice: Balances the tartness of plain yogurt.
• Cacao Nibs: Chocolate takes a yogurt bowl to the next level-and cacao nibs are the best way to get there.
• Almond Butter: Swirling almond butter into your yogurt adds a boost of healthy fats, fiber, and protein.
• Coconut Flakes: Coconut adds a nice chewy texture to yogurt.
• Dates: Dried fruit like dates punch up the sweetness in your yogurt bowl.
• Raisins: You’re probably used to raisins in your oatmeal, but it’s time you put them in your yogurt, too.
• Honey: Honey is a perfect accompaniment to the tang of a plain Greek yogurt.

Granola

Granola is perfect if you need crunchy and sweet flavors in your yogurt.

Keto Yogurt Recipes

Here are a few delicious and easy keto yogurt recipes to get you started:

Chocolate Strawberry Greek Yogurt

• 170g Fage 5% Greek Yogurt
• 1 square 85% dark chocolate, chopped
• 2 strawberries, chopped
• 2 teaspoons cocoa powder
• 1 teaspoon vanilla extract
• 1 teaspoon monk fruit sweetener

Nutrition: 9g Net Carbs, 19g Protein, 12g Fat, 222kcal

Lemon Blueberry Keto Greek Yogurt

• 170g Fage 5% Greek Yogurt
• 1/4 cup blueberries
• 5 pecan halves
• 1 teaspoon lemon juice
• 1 teaspoon monk fruit sweetener

Nutrition: 11g Net Carbs, 19g Protein, 16g Fat, 263kcal

Raspberry Almond Keto Yogurt

• 170g Fage 5% Greek Yogurt
• 1 tablespoon almond butter (no sugar added)
• 1 teaspoon vanilla extract
• 1/4 cup raspberries
• Optional: 3-4 chopped almonds for crunch

Nutrition: 9g Net Carbs, 21g Protein, 19g Fat, 304kcal

Coconut Macadamia Keto Yogurt

• 170g Fage 5% Greek Yogurt
• 1 tablespoon unsweetened coconut
• 6 macadamia nuts, chopped

Nutrition: 7g Net Carbs, 19g Protein, 25g Fat, 330kcal

Other Recipe Ideas

• 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!

Making Your Own Keto Yogurt

Store-bought yogurts can have a high carb content, making many of them unsuitable for keto. To avoid these pitfalls, you can make keto yogurt at home.

Homemade Almond Milk Keto Yogurt

Ingredients:

• 6 cups of water
• 1 cup of almonds
• 1/4 tsp.
• 3 tbsp.

Instructions:

1. Prepare the almond milk using the almonds and water. Do not use store-bought almond milk because the preservatives prevent your keto yogurt from fermenting properly.
2. So, heat the homemade almond milk and cream in a medium saucepan over medium-low heat for 5 to 7 minutes while stirring occasionally. The time may vary depending on the material of your pan but be sure the mixture heats until bubbles form around the edges.
3. Pour the cream mixture into the sterilized jars and let them sit at room temperature for roughly 20 minutes until the mixture is below 43 degrees Celsius (110 degrees) but still above 37 degrees Celsius (100 degrees F).
4. Incubate the yogurt by turning on the oven light (not the oven), then place the jars on a sheet pan and in the oven. Close the door but keep the light on for 12 to 24 hours, depending on how sour you want your keto yogurt.
5. When the yogurt is done, refrigerate until cold.

Instant Pot Keto Yogurt

Ingredients:

• 13.5 oz.

Instructions:

1. Portion out the mixture into three one-cup bowls or eight-ounce ramekins.
2. This recipe is perfect for anyone who wants to make keto yogurt for the entire family or guests. It makes 16 servings, but you will need an instant pot.
3. When the boil cycle is done, check the temperature using an instant-read thermometer. It should be 180° F as this temperature kills harmful bacteria.
4. Once it is at least 180° F, fill a bowl with cold water, then put the inner pot in the ice water bath to cool.

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