Best Keto Yogurt: Top Picks And Reviews

Yogurt is a great source of protein and calcium, and it fits into any meal, from breakfast to an afternoon snack. But is it keto-friendly? The answer is yes, but you need to choose wisely.

The best keto yogurts are low-carb, high-fat, and high-protein. They usually don't have any added sugars or artificial sweeteners, and they are often made from whole milk. Greek yogurt is a good example of a keto-friendly yogurt because it has a thicker texture and more protein than regular yogurt, but you should always check the nutrition label.

Some of the best keto yogurt brands include Ratio, Chobani, Fage, and Two Good. For example, Ratio Keto-Friendly Yogurt has high levels of fat and protein and a low level of carbohydrates, and it comes in various flavors, including vanilla, strawberry, and coconut. Chobani Whole Milk Plain Greek Yogurt is another excellent option, with a thick and creamy texture and plenty of protein and healthy fats.

So, if you're on a keto diet, you don't have to give up yogurt. Just be sure to choose a keto-friendly option and enjoy it as part of a balanced meal or snack.

Plain Greek Yogurt

When following a keto diet, it is important to read nutrition labels carefully, as many yogurts contain added sugars and artificial ingredients that can increase the carb count. However, plain Greek yogurt is a good option for those looking for a low-carb, high-protein, and high-fat snack. It can also be used in recipes that call for plain yogurt, such as tzatziki sauce or naan.

In addition to being low in carbs, plain Greek yogurt also offers various health benefits. It is a good source of probiotics, which can improve digestion and gut health. It is also high in calcium and protein, which can help protect against osteoporosis and support bone health.

Overall, plain Greek yogurt is a nutritious and delicious option for those following a keto diet. It can be enjoyed on its own or used in various recipes, and it offers several health benefits that make it a great choice for a snack or meal.

Plain Regular Yogurt

When it comes to brands, Chobani's Whole Milk Plain Greek Yogurt is a popular choice. It has a simple ingredient list—cultured milk—and is thick, creamy, and full of healthy fats and protein. Fage Total 5% Plain Greek Yogurt is another option with higher fat content and protein, but it also has more carbohydrates than other yogurts. For those looking for a lower-fat option, YQ by Yoplait Plain Yogurt is a good choice. It's made with just milk and cultures, has no added sugars, and is packed with protein.

While plain regular yogurt can be a great base, you can also add some keto-friendly toppings to enhance the flavour and texture. Berries, nuts, and low-sugar granola are all great options. You can also add extra sweetness by incorporating your favourite sugar substitute. Just remember to be mindful of your portion sizes and overall macronutrient goals when adding toppings to your yogurt.

Coconut Milk Yogurt

Making your own coconut milk yogurt at home is a straightforward process and ensures you know exactly what is going into your food. To make your own, you will need:

• Coconut milk (full-fat canned coconut milk is recommended)
• Gelatin powder (grass-fed gelatin is preferable, but any unflavoured type works)
• Probiotic capsules (freshness is important to ensure the yogurt ferments)

You will also need some glass jars, a saucepan, a thermometer, and a way to sterilise the jars (either by boiling them or putting them through a hot dishwasher cycle).

• Sterilise your jars and allow them to dry.
• Heat the coconut milk in a saucepan over medium-low heat until it reaches a gentle bubble. Avoid boiling the milk.
• Sprinkle the gelatin over the milk and whisk to combine.
• Pour the mixture into the jars and allow to cool to between 100-110 degrees Fahrenheit.
• Open a probiotic capsule and pour the powder into the jar, stirring to combine.
• Seal the jars and place them in a warm, dry place to incubate for 12-24 hours. The longer the incubation period, the tangier the yogurt will be.
• Refrigerate the yogurt for at least 24 hours to set.

Your homemade coconut milk yogurt will keep in the fridge for up to a week.

If you would prefer to buy coconut milk yogurt, there are some good keto-friendly options available. So Delicious Plain Coconutmilk Yogurt is a good choice, with 7g net carbs per 170g container. However, it is important to consume this in moderation due to its fair amount of carbs. Another option is to look for a Greek-style yogurt made with coconut milk, as these tend to be lower in carbs.

Almond Milk Yogurt

To make almond milk yogurt, you will need the following ingredients:

• Almonds: blanched almonds are best, soaked unblanched almonds are second best.
• Water
• Agar: to give a slightly gelatinous consistency to the almond milk yogurt, agar is a great alternative to gelatin. Agar comes from red algae, so it is entirely plant-based.
• Probiotics: it wouldn’t be yogurt if it didn’t contain live cultures. You can either use probiotics or plant-based yogurt starter.

• Blanch the almonds: there are two ways to blanch almonds – you can either soak them for 8-12 hours in cold water or boil the almonds for 30-60 seconds.
• Blend the almonds: add the almonds into a high-speed blender and blend until the almonds are completely broken down. Keep the blender running for at least 1-2 minutes so you get the most out of the almonds.
• Strain the almond milk: using a nut milk bag or a few layers of cheesecloth, strain the almond milk, squeezing well to extract the liquid.
• Boil the almond milk: add a tiny bit of the almond milk into a medium saucepan and mix in the agar powder. Once dissolved, add the rest of the almond milk and mix until well combined. Heat the almond milk over medium heat until it begins to boil and continue to boil for 4-5 minutes.
• Cool the almond milk: remove the thickened almond milk from the heat and let it cool. Transferring the almond milk into a sterilized glass bowl will help it cool down faster.
• Add the live cultures: once the milk reaches 110°F/43°C, you’re safe to add the live cultures. Using sterilized non-metal utensils, stir the live cultures into the almond milk. Make sure the starter culture is well mixed so the good bacteria are spread throughout the milk.
• Let the milk culture: cover the bowl with the almond milk with a piece of cheesecloth, and let the almond milk culture at a consistent temperature for a few hours. The time will depend on the strength of the probiotics, the number of strains the probiotics contain, and the temperature at which the milk is culturing. The longer you incubate the almond milk yogurt, the tarter it will be.
• Refrigerate the yogurt: once the almond yogurt reaches the tanginess you like, place it in the refrigerator to stop the culturing process. As the yogurt cools, it will thicken even more.

Greek Yogurt vs Regular Yogurt

Greek yogurt and regular yogurt are cultured or fermented dairy products with shared health benefits. However, they differ in taste, texture, and nutritional content.

Taste and Texture

Greek yogurt is typically thicker, tangier, and creamier than regular yogurt due to its production process. It undergoes a straining process to remove the whey and other liquids, resulting in a denser and more protein-rich consistency. On the other hand, regular yogurt has a smoother and less thick texture, making it suitable for drinkable or spoonable products. It also tends to be sweeter than Greek yogurt.

Nutritional Content

Greek yogurt contains about half the carbohydrates and sugar of regular yogurt while providing almost twice as much protein. This makes it a good option for those on a high-protein, low-carb diet. However, regular yogurt made with whole milk usually offers more calcium per serving than Greek yogurt.

Uses in the Kitchen

Greek yogurt is commonly used in dips, sauces, and baked goods due to its thickness. It can also be used as a substitute for mayonnaise, sour cream, and buttermilk in recipes. Regular yogurt, on the other hand, is often used in smoothies, dressings, marinades, and lighter dishes like breakfast bowls and trifles.

Best Keto Yogurt Options

When it comes to keto-friendly yogurt options, plain and unflavoured yogurts are generally recommended as they tend to be lower in carbohydrates. Some specific brand recommendations include Ratio Keto-Friendly Yogurt, YQ by Yoplait Plain Yogurt, Chobani Whole Milk Plain Greek Yogurt, Two Good Plain Greek Yogurt, and Fage Total 5% Plain Greek Yogurt.

In summary, both Greek yogurt and regular yogurt offer nutritional benefits, but the best choice depends on individual dietary needs and preferences. For those on a keto diet, plain and unflavoured yogurts are generally the best options to minimise carbohydrate intake.

Frequently asked questions