Learn how to make a quick and healthy low carb yogurt with just 2 ingredients in 30 seconds. Ditch the sugar-filled supermarket yogurts and opt for plain, high-fat options for a nutritious start to your day.
The flavored yogurt from the supermarket is often packed with hidden sugars. For a healthier option, choose plain, unflavored yogurt with the highest fat percentage. Always read nutrition labels, as there are many different brands available.
Low-carb yogurt can be a tasty and delicious substitute for store-bought yogurt. Store-bought varieties are usually high in carbs and often contain hidden sugars, which can be listed under at least 61 different names.
I enjoy serving yogurt with low-sugar fruits, nuts, seeds, homemade keto granola, or baked oatmeal for a quick breakfast or snack.
While there are a few brands that sell low-carb yogurts, many still contain unhealthy ingredients, so I prefer to avoid them.
Ingredients for Low Carb Yogurt
At the beginning of my low-carb journey, I used to eat sour cream topped with salty peanuts. It’s still one of my favorite and most unusual combinations, but it’s fantastic for curbing cravings. This led me to create my own “yogurt recipe.” Here are the ingredients you’ll need:
- 2 cups sour cream
- 4 tbsp heavy whipping cream
- 1 tbsp low carb sweetener of choice
- vanilla extract or your favorite flavoring
My version of yogurt has only 4 grams of carbs per 1/2 cup, making it an excellent way to reduce carb intake.
How to Make Keto Low Carb Yogurt?
Mix the Ingredients
In a medium-sized bowl, combine the sour cream and heavy whipping cream. Mix until smooth.
Add Sweetener and Flavoring
- Stir in the low-carb sweetener. Adjust the sweetness to your preference.
- Add the vanilla extract or your chosen flavoring and mix well.
Chill and Serve
- Refrigerate the mixture for at least 1 hour to let the flavors meld and to achieve a thicker consistency.
- Serve chilled, topped with low-sugar fruits, nuts, seeds, or homemade keto granola for added texture and flavor.
Storage
- Store any leftover yogurt in an airtight container in the refrigerator for up to a week.
Carbs in Yogurt
The carbohydrate content in yogurt can vary significantly depending on the type and brand. Here are some general guidelines:
Regular Yogurt
- Plain, whole milk yogurt: Approximately 8-12 grams of carbs per 6-ounce serving.
- Plain, low-fat yogurt: Approximately 12-15 grams of carbs per 6-ounce serving.
- Flavored yogurt: Can contain 20-30 grams of carbs per 6-ounce serving due to added sugars.
Greek Yogurt
- Plain, whole milk Greek yogurt: Approximately 5-8 grams of carbs per 6-ounce serving.
- Plain, non-fat Greek yogurt: Approximately 6-10 grams of carbs per 6-ounce serving.
- Flavored Greek yogurt: Can contain 15-20 grams of carbs per 6-ounce serving.
Keto and Low-Carb Yogurt
- Keto yogurt: Generally contains around 3-5 grams of carbs per serving, depending on the brand.
Useful Links:
- Healthline on Yogurt Nutrition
- USDA FoodData Central – Search for specific yogurt types and their nutritional information.
- WebMD on Yogurt Nutrition
- Nutrition Data – Detailed nutritional profiles for various types of yogurt.
Can I Eat Yogurt on a Keto or Low Carb Diet?
- Choose Plain, Unflavored, and Sugar-Free Yogurt: Plain yogurt is a good option because it typically contains fewer carbs than flavored varieties. Opt for whole milk plain yogurt, as it is more likely to be natural and have fewer additives compared to nonfat or low-fat yogurt.
- Greek Yogurt is a Good Option: Greek yogurt is often a better choice because its whey is strained away during the making process, which reduces the carb content. However, it still retains a creamy texture and rich taste.
- Avoid Low-Fat and Nonfat Yogurts: These types of yogurts usually have higher carb content due to added sugars and fillers. They also often have more additives compared to whole milk yogurt.
- Read Labels and Ingredient Lists Carefully: Always check the nutrition labels and ingredient lists of packaged products. Some yogurts may contain nonfat milk powder or other additives that increase the carb content.
- Be Mindful of Serving Sizes: Pay attention to serving sizes, as the nutritional information may not correspond to the entire container.
- Add Your Own Low Carb Toppings and Flavorings: To control your carb intake, add low-carb toppings and flavorings to plain yogurt. This way, you know exactly how many carbs you’re consuming.
More Easy Yogurt Recipes
2 ingredients Low Carb Yogurt – Keto Friendly
Description
Ingredients
- 2 cups sour cream
- 4 tbsp heavy whipping cream
- 1 tbsp low carb sweetener of choice optional
- 1 tsp vanilla extract optional
Instructions
- To make low-carb yogurt at home with just two ingredients, start by combining 2 cups of sour cream and 4 tablespoons of heavy whipping cream in a medium-sized bowl, stirring until smooth.
- If desired, add your preferred low-carb sweetener and 1 teaspoon of vanilla extract or another flavoring, mixing well.
- Refrigerate the mixture for at least one hour to allow it to thicken and the flavors to meld.
- Serve the chilled yogurt plain or with low-carb toppings like berries, nuts, seeds, or homemade keto granola.
- Store any leftovers in an airtight container in the refrigerator for up to a week. Enjoy your nutritious, sugar-free yogurt as a healthy breakfast or snack!
How do we calculate the nutrition info?
These nutrition facts listed are determined using nutrition information from the USDA Food Database. Our nutrition facts are accurate, but if you are using different products, please make your calculations. Net carb count is calculated by subtracting both fiber and sugar alcohols because they don’t raise blood sugar.
Would this last 4 days refrigerated I.e for 4 breakfasts?
Yes! It lasts for up to one week stored in an airtight container.
Great recipe. Also check out Fage 5% Greek yogurt which has on 3.5g carbs per 1/2 cup
My mom is on the keto diet and was looking for some sugar free yogurt and I looked it up and this came up so I told my mom what to get and she going to enjoy it
Is Cauliflower pizza crust ok on keto or low carb?
If it’s homemade with keto ingredients, it’s keto. If you get one from the store it will probably be only low carb. Always read the ingredient list.