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This (almost) sugar-free yogurt is smooth, creamy, and totally keto! Skip the store-bought versions that can hide artificial ingredients or sugar, and make this keto yogurt recipe instead. I’ll also cover all of the burning questions around low carb yogurt: Is yogurt keto? How many carbs in yogurt? What is the best yogurt for keto? …and more.
I’m so happy to partner with my friends at Eaton Hemp to bring you this recipe for the best keto yogurt! It’s thick and creamy, and makes a delicious and healthy breakfast or snack. Try it topped with my topping ideas below for a keto yogurt parfait. Hemp hearts make a delicious addition to recipes when you need a boost of healthy fats — and keto yogurt is no exception!
Because this yogurt is unsweetened, you can also use it in recipes that call for plain yogurt, like my keto butter chicken, Greek tzatziki sauce, keto frozen yogurt, or even keto naan!
But, I highly recommend you try it this way first. It makes a filling breakfast that you can customize with so many good-for-you toppings (like delicious hemp hearts)!
Get Eaton Hemp Hearts Here
(Use code WHOLESOMEYUM to save 30%!)
Is Yogurt Keto Friendly?
No, yogurt is not really keto — at least, most store-bought varieties are not considered keto approved yogurt, as they are made with a base of milk and many are also sweetened with sugar, both of which crank up the carbs fast.
The closest store-bought natural yogurt that falls in line with keto would be full-fat Greek yogurt — but even the plain, unsweetened variety can add up very fast in your macros.
There are more low carb yogurt options popping up in stores, though…
Can you have yogurt on keto if it’s labeled as “keto”?
Maybe, but you’ll want to check the nutrition facts closely as the amount of carbs will vary between brands. Plus, some brands labeled “keto” have a lot of artificial ingredients… not a great thing when you’re trying to eat better.
Luckily, even though yogurt is usually off the table for keto breakfast recipes, there is still a way for you to enjoy it on a keto diet! Much like making some swaps to make keto oatmeal, making your own is easy and much lower in carbs. And since many of you prefer to make your own low carb alternatives, I created this homemade keto friendly yogurt recipe.
Why is yogurt good for you?
Yogurt contains protein, but more importantly, it’s a great source of probiotics, which can help improve gut health and flora [*]. It’s a creamy, delicious, fermented food — and this one is even healthier because it’s not loaded with sugar.
How Many Carbs In Yogurt?
While carbs in most yogurt brands are too high to be considered keto, the exact number of carbs is up for debate. It may be lower than what is on the label.
Why? Food brands are required by law to provide nutrition information based on their listed ingredients [*] — and not based on how their macros can change during a complex process like fermentation.
Similar to other fermented foods, the bacteria in yogurt consume some of the lactose (a kind of sugar) in milk and convert it to lactic acid. (A similar process happens in my keto soft pretzel recipe, where the bacteria in the yeast “eat” the sugar source in the recipe and reduce its carb impact.) Since fermentation is a process with so much room for variation, it’s difficult to dial in how many carbs your yogurt could truly have.
Counting the number on the label would be the safest number to go by, but in reality, the carbs in yogurt you consume could be less.
Fortunately, if you make my keto yogurt recipe below, the carbs are very low even if you count all the carbs in the listed ingredients (and my nutrition info below does just that, because I have no way to know how much to list otherwise).
While this recipe is not quite a no carb yogurt (I don’t think that exists!), it’s very close: only 2 grams net carbs per serving.
What Is The Best Yogurt For Keto?
When you’re looking for the best keto yogurt from the store, you could do it 2 ways:
- For plain yogurt: Simply look for full-fat Greek yogurt (4% or 5% fat), or if you’re less strict (more low carb than keto), full-fat regular yogurt will be okay as well.
- For flavored yogurt: These are normally high in sugar, so be sure that is labeled low carb or keto. There are a few keto brands available now, but take a look at the carb count and ingredients. Some versions may have added sugar or artificial sweeteners such as sucralose… which is also why you may just want to make your own!
In my book? The recipe below is the best keto yogurt. It’s thick and creamy, way lower in carbs than store bought versions, and makes a healthy meal when topped with nutritious ingredients like hemp hearts, berries, and almonds.
Homemade Keto Yogurt Ingredients
This low carb yogurt is made with simple ingredients, and you may already have many of them on-hand, if you’re used to keto cooking and baking!
- Almonds – see below for nut-free alternatives
- Heavy cream
- Gelatin powder – natural thickener
- Liquid sunflower lecithin – optional, but helps with texture and to reduce separation
- Probiotic capsules – this is the source of active cultures
How To Make Keto Friendly Yogurt
Making homemade yogurt doesn’t have to be complicated! Here’s how we prepare it, without any special equipment (you don’t need a yogurt maker!):
- Sterilize jars. Heat jars in the dishwasher, or with hot, soapy water, to sterilize.
- Make almond milk. Blend the almonds and water to make almond milk.
TIP: Do not use store-bought almond milk – the preservatives will prevent the yogurt from fermenting.
- Strain. Strain the nut milk through a nut milk bag or cheesecloth, into a saucepan.
- Heat. Heat almond milk and cream in a saucepan over medium heat, until bubbles form on the edges. Do not simmer or boil!
- Add gelatin and lecithin. Sprinkle gelatin over the milk mixture and whisk until completely dissolved, then remove from heat and whisk in sunflower lecithin.
- Cool. Pour cream mixture into sterilized jars and let sit at room temperature for about 20 minutes, until it’s between 100-110 degrees F.
TIP: Use an instant read thermometer to be sure! The temperature is important. If it’s too high, the probiotic cultures can die, but if it’s too low, they won’t activate.
- Ferment yogurt. Cut open one probiotic capsule over each jar and stir in powder until combined. Cover with lids.
- Incubate. Turn oven light on (not actual oven, just the light!) Place jars on a sheet pan in the oven and close the door for 12-24 hours.
TIP: The longer you incubate, the more sour your yogurt will be. If you’re like me and tend to forget about it, stick a post-it note on your oven door. 😉
- Chill, then stir or blend. Refrigerate until cold. Then, you can stir with a spoon, but I usually prefer to do a quick blend in a blender to get it extra smooth. This is optional!
- Enjoy! Pile high with your favorite toppings (ideas below) and dig in!
Troubleshooting Keto Yogurt
Why is my yogurt watery?
If your yogurt ends up watery, it could be because of a couple of reasons:
- It may have separated. This recipe is naturally very thick, so this doesn’t usually happen, but if it does, it’s easy to fix. Simply strain it, pour off the liquid, or blend it.
- It needs more time to ferment. Your keto yogurt mixture will be liquid when you first set it out, and will firm up as it ferments. If it’s still very thin overall, you can continue to ferment for longer, or just use what you have in smoothies (try my low carb green smoothie bowl or add it to a strawberry avocado smoothie).
Why does my yogurt look or smell bad?
If the yogurt looks or smells bad, it sat out too long and has spoiled. Sorry, discard it and start over!
Substitutions For Low Carb Yogurt Ingredients
Can you make keto yogurt dairy-free?
Yes, you can swap out the heavy cream for full-fat coconut milk for a dairy-free keto yogurt.
Can you make nut-free low carb yogurt?
Yes! You can make a nut-free low carb yogurt by using hemp milk made with Eaton Hemp hearts, instead of almonds. I have a hemp milk recipe coming soon!
Can you make it without gelatin?
Yes, but it will not be as thick. You only need a small amount, but you’ll like the gelatin for other keto recipes, like sugar-free marshmallows, keto banana pudding, or even some unusual uses (I add to almond flour pie crust to make it work as a top crust!).
Can you make different flavors?
Absolutely! Here is how to make flavored keto yogurt:
- For fruit flavors: Be sure to use only keto fruit! Simmer fruit with your favorite alternative to sugar (I recommend powdered Besti for the best taste!) until it gets soft and releases juices, then blend. You can stir the fruit puree directly into your low carb yogurt, or strain it first if you prefer.
- For other flavors: If you want to add spices or cocoa powder, simply stir those in, to taste.
Storage Instructions For Low Carb Yogurt
Can you make it ahead?
Yes, you need to make this yogurt ahead. The incubation time will take 12-24 hours, plus some time to chill in the refrigerator.
How to store low carb yogurt:
Store this yogurt right in the glass jars in the refrigerator for 3-5 days.
Can yogurt be frozen?
No, I don’t recommend freezing yogurt. The texture will change and it won’t be smooth and creamy.
The Best Low Carb Yogurt Toppings
Once you’ve made your keto friendly yogurt, it’s time for the fun part – the toppings! I like to top my yogurt with a mix of flavors:
Buttery, nutty hemp hearts are a great way to add healthy omega-3 fatty acids to your parfait, and they add delicious texture!
I love Eaton Hemp Hearts because they are organic, grown in the US, and farmer-owned. Plus, they taste delicious and I’m happy to know that I’m getting a boost of healthy fat with barely any extra net carbs (just 1 net carb per generous serving)!
Fresh berries (or frozen!) will give your yogurt sweet and fruity flavor. Raspberries, blueberries, and strawberries are all great options, and if you’re interested in carb counts, check my keto fruit list.
Nuts are a great way to add both crunch and healthy fats. Use sliced almonds, or choose one from my keto nut list for specific carb counts, as they do vary.
Another great way to add some flavorful fat to your carb free yogurt parfait. Be sure to find the unsweetened variety, as many shredded coconut or coconut chips are sweetened with sugar.
Sure, berries are delicious, but adding a dollop of sugar-free strawberry jam will really take this up a notch.
Low Carb Granola
If you miss crunchy cereal, this granola is a must! And it’s also delicious sprinkled on this yogurt, too.
Tools To Make Low Carb Yogurt At Home
Tap the links below to see the items used to make this recipe.
- Eaton Hemp Hearts – These are the best hemp hearts. Super-fresh, organic, and grown here in the U.S. Use code WHOLESOMEYUM for 30% off!
- Glass Jars – Ferment and store the yogurt in these glass jars that fit well in the fridge.
- Instant Read Thermometer – I use this thermometer for so much more than chicken breasts and steak, it’s also a great way to tell when your yogurt has cooled to the proper temperature.
Easy Keto Yogurt Recipe
The Best Low Carb Keto Yogurt Recipe
Learn how to make keto yogurt with only 2g net carbs! This is the BEST, creamy, easy, low carb yogurt recipe.
Tap underlined ingredients to see where to get them. Please turn Safari reader mode OFF to view ingredients.
Tap on the times in the instructions below to start a kitchen timer while you cook.
Sterilize 2 16-oz jars in the dishwasher or with hot, soapy water. Dry and set aside.
Use the almonds and water to make almond milk using these instructions. (You don’t need the vanilla and salt in that recipe unless you want to add them.) Do not use store bought almond milk - the preservatives will prevent your keto yogurt from fermenting properly.
Place the homemade almond milk and cream into a medium saucepan over medium-low heat. Heat gently, stirring occasionally, for 5-7 minutes, until bubbles form around the edges. (Time can vary significantly depending on your pan material - mine was a cast iron saucepan like this.) Do not simmer or boil.
Sprinkle (don’t dump) the gelatin over the saucepan and whisk until dissolved.
Remove from heat. Sprinkle in the sunflower lecithin and whisk until dissolved.
Pour the cream mixture into the sterilized jars. Let the jars sit at room temperature for about 20 minutes, until the mixture is below 110 degrees F (43 degrees C), but still above 100 degrees F (37 degrees C). This is critical - a higher temperature will kill the probiotic cultures.
Open or cut one probiotic capsule over each jar and stir in the powder. Cover with lids.
To incubate your yogurt, turn on your oven light (not the oven). Place the jars on a sheet pan and place in the oven, with the door closed and light on, for 12-24 hours, depending on how sour you want your keto yogurt to be. (Alternatively, you can wrap the jars in a warm blanket to keep them warm.
When the yogurt is done, refrigerate until cold. It will be thick, so stir well. Enjoy topped with Eaton Hemp Hearts!
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Serving size: 1/2 cup
Nutrition facts do not include toppings.
Nutrition facts are provided as a courtesy. Have questions about calculations or why you got a different result? Please see our nutrition policy.
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I ordered this yogurt starter from Amazon… VIVO Probiotic Yogurt Starter/Natural (5 Boxes) Makes up to 30 litres of Yogurt. How can I figure out how much to use?
Wholesome Yum D0
Hi Wendy, I have never used that product, maybe that company has some recommendations on how to use the product.
I give up!! I’ve tried this recipe twice & both times it’s failed. The first time it didn’t set at all. The second time it separated & the top set so I poured it out of the original jar & whisked it back together & now it’s now setting again. It’s like liquid sour cream. I might try melt some more gelatine & mix it through with the hope it sets enough to at least use. But I won’t be trying this again. I’ll have find some other keto friendly yoghurt.
Wholesome Yum D0
Hi Alana, Sorry this recipe didn’t turn out. If it’s still very thin, you can continue to ferment for longer to achieve better results. Also, are your probiotics fresh? They can lose effectiveness over time, and won’t ferment properly if the cultures die out.
My first batch turned out great.
Last night I used some of my previous batch as starter. My local store didn’t have heavy cream so I used half and half and some unsalted melted butter with my homemade almond milk and gelatin powder. This morning it is not thick. Hoping it will thicken up…
I even added extra beef gelatin powder so far it is still thin ( like kefir).
Any ideas? I know…use cream lol
Wholesome Yum M0
Hi Joylene, Yes, not using heavy cream will make your yogurt much thinner in its consistency.
Hooray my yogurt made with half and half and butter DID thicken after I cooled it in the frig. The butter came to the top but I just stirred it in.
I put orange flavoring extract in some with Swerve Sweetener. Delish!
But next time , I promise, I will use cream.
This is the first almond milk yogurt that works for me!
Others were sour. Thank you!
Think the cream is the game changer.
I also made my own almond milk and added shake of salt, vanilla, 1 tsp. Swerve and a scoop of coconut oil. Yum!
Oven works perfect.
Could this be adapted to doing it in the Instant Pot with the yogurt function?
Wholesome Yum M0
Hi Julie, Possibly. Check the manual for your machine to make sure this setting won’t get too hot for this recipe.
Could you add any sort of keto friendly sweetener to this or would that affect the process?
Wholesome Yum M0
Hi Alicea, Yes, feel free to add a sweetener if desired.
The Best Keto Yogurt (2g Carbs)
If I select a different servings count, and print the recipe, the printout shows only the default 8 servings.
Wholesome Yum M0
Hi Linda, If you scale the recipe and then press the print button, the recipe will print with the new scale. The servings do not change on the recipe card, but they will change the amount listed for each ingredient. I hope this helps!
Wholesome Yum M0
Hi Celia, The recipe card is dynamic and can be checked off with the boxes to the left of the ingredients. The box on the left of your list is checked, so it crossed the ingredient off your list. To undo this action, tap the checkbox next to the ingredient. I hope this helps!
I am making this over the weekend and will be using a sous vide (instead of the oven) to make sure that it stays at the perfect temperature. I’m so excited — I MISS YOGURT!
could you put your jars in a crockpot instead of the oven?
Wholesome Yum M0
Hi Viki, Yes, I think that would work fine. Remember, we don’t want any added heat from the crock pot, so leave it off while the yogurt incubates.
Thanks for this recipe.
I used 4 cups of almond milk that u made with 2 cups cream.
Then added vanilla.
Should I add the sweetener AFTER incubating or before?
Wholesome Yum M0
Hi Joy, You can add it before incubating. Next time you will get better results if you add the sweetener to the heated cream/nut milk mixture. This will ensure the sweetener is fully dissolved and incorporated.
I had posted before to ask about using the yogurt setting on an Instant Pot but decided to just try it. It is good! The store bought almond milk worked just fine but I checked first that it doesn’t contain any preservatives. Here’s what I did.
•4 c Kirkland vanilla almond milk (0 net)
•2 cups cream (12 net…conservative estimate)
•1 T beef gelatin (0 net)
•4 probiotic capsules (1 net)
•0.5 t lecithin (0 net)
Whisk it all together in instant pot, set to sous vide or yogurt for 9 hours. Transfer to fridge for at least 4 hours then blend with immersion blender. Sweeten to taste.
Net carbs = 13
Total volume = 6 cups
So 2.2 net/cup in theory but less due to fermentation so I’m calling it 2 net/cup. I’m going to SV for 12 hours for more tang next time. And use plain almond milk to use in savory recipes. THANK YOU!
I dont have any lecithin and would like to make this today.. Would it work to use vegetable glycerine in place of the lecithin?
So happy to have found this recipe! Been missing yogurt…
Maya | Wholesome Yum0
Hi Lisa, I haven’t tried it with glycerin, but you can leave out the lecithin if you don’t have it. The recipe still works without it, it just lasts a bit longer without separating if you include it.
I found some soy lecithin. Would that work?
Wholesome Yum M0
Hi Lisa, Generally we try to stay away from soy on keto, but in a pinch that will work in the recipe. Enjoy!
Can I use unsweetened almond milk from the store or I have to make my own ?
Wholesome Yum M0
Hi Agnieszka, For this particular recipe, you need to make your own. Store-bought almond milk contains preservatives that would prevent the yogurt from fermenting.
This is such a great find because I miss eating yogurt as part of the keto diet. Great flavor and your breakfast bowl is beautiful!
This yogurt recipe is incredible! I love that you use hemp hearts as well!
This is fantastic and I love all the toppings that can be added.
Such a delicious and low carb yogurt!
This is terrific and a perfect breakfast!