Keto Diet Yogurt – Creamy, Delicious, and Surprisingly Low in Carbs

All Articles, Keto Diet
A bowl of creamy keto diet yogurt topped with nuts and seeds, a perfect low-carb snack or breakfast.

The ketogenic diet, celebrated for its high-fat, low-carb principles, often raises questions about dairy. Can you still enjoy creamy keto diet yogurt while keeping carbs low? The answer is a resounding yes! Keto diet yogurt, particularly certain types, can be a delicious and surprisingly low-carb addition to your keto meal plan.

Table of Contents

Can I Eat Yogurt on Keto Diet?: Understanding the Basics

The keto diet thrives on high fat, moderate protein, and very low carbs. Keto diet yogurt, particularly plain varieties, can fit seamlessly into this framework. The key is to choose yogurts that are low in carbohydrates and high in fat. Many keto dieters find that yogurt not only satisfies their cravings for something creamy but also helps them feel full and energized due to its protein and fat content.

Is Yogurt Good For Keto Diet? The Carb Content

Plain yogurt naturally contains carbohydrates in the form of lactose (milk sugar). However, certain types like Greek yogurt have significantly lower carb content due to the straining process. Additionally, yogurt’s low calorie density makes it a filling option that won’t overload you with carbs.

Yogurt on Keto Diet: Making Informed Choices

Not all yogurts are created equal on keto. Here’s a breakdown of your options:

1. Plain Greek Yogurt: The Keto Champion

Plain Greek yogurt is a keto superstar. It’s strained to remove much of the whey, resulting in a thicker texture and significantly lower carb count than regular yogurt. With its high protein and fat content, Greek yogurt is a filling and nutritious option that won’t kick you out of ketosis.

2. Plain Full-Fat Yogurt: A Keto-Friendly Option

Plain full-fat yogurt, while not as low in carbs as Greek yogurt, can still be enjoyed in moderation on a keto diet. Be sure to choose unsweetened varieties to avoid added sugars. Full-fat yogurt is a good source of healthy fats, which are essential for a ketogenic lifestyle.

3. Flavored Yogurts: Tread Carefully

Flavored yogurts, especially those with added fruit or sweeteners, are often loaded with carbs and should be avoided on keto. Even “low-fat” or “light” options can be deceiving, as they often compensate for reduced fat with added sugar. Always check the nutrition label for hidden carbs.

4. Yogurt Alternatives: Dairy-Free Delights

If you’re lactose intolerant or prefer dairy-free options, unsweetened coconut milk or almond milk yogurt can be keto-friendly alternatives. These options often have a lower carb count than dairy yogurt, making them a suitable choice for the keto diet.

Why Yogurt on Keto Diet? Nutritional Powerhouse

Beyond being low in carbs, yogurt offers a wealth of nutrients that make it a valuable addition to your keto diet:

Protein: Yogurt is a good source of protein, crucial for muscle maintenance, satiety, and overall health. A typical serving of Greek yogurt can provide 15-20 grams of protein.
Fat: Full-fat yogurt provides healthy fats that support your keto goals and help you feel full. These fats can also help with nutrient absorption and hormone production.
Probiotics: Yogurt contains beneficial bacteria that support gut health, which is crucial for overall well-being and can even aid in weight management on the keto diet.
Calcium: Yogurt is a great source of calcium, which is important for strong bones and teeth.
Vitamins and Minerals: Yogurt contains various vitamins and minerals like vitamin B12, potassium, and magnesium, contributing to overall health.

Yogurt on Keto: Tips for Success

Here are some tips for successfully incorporating yogurt into your keto lifestyle:

  1. Choose Plain: Opt for plain Greek or full-fat yogurt to avoid added sugars and minimize carb intake.
  2. Read Labels: Always check the nutrition label to confirm the carb content and ensure there are no hidden sugars.
  3. Watch Portions: While yogurt can be keto-friendly, it’s important to monitor your portions to stay within your daily carb limit. A typical serving size is around 170 grams.
  4. Add Keto-Friendly Toppings: Enhance the flavor and nutritional value of your yogurt with keto-friendly toppings like berries, nuts, seeds, or a drizzle of unsweetened whipped cream.

The Verdict: Is Yogurt Keto-Friendly?

Yes, yogurt can definitely be keto-friendly! By choosing plain, unsweetened varieties and watching your portion sizes, you can enjoy yogurt’s creamy texture and nutritional benefits without kicking yourself out of ketosis. So go ahead and incorporate this versatile food into your keto meal plan – your taste buds and your body will thank you!

Can I eat yogurt on a keto diet? Yes! This photo features a healthy keto breakfast idea: a bowl of plain full-fat yogurt with chia seeds and berries.

Keto Diet Yogurt Allowed Recipes: Berry Bliss Parfait

This simple yet delicious parfait is a perfect keto-friendly breakfast or snack:


  • 1 cup plain Greek yogurt
  • ½ cup mixed berries (strawberries, blueberries, raspberries)
  • ¼ cup chopped nuts (almonds, walnuts, pecans)
  • 1 tablespoon chia seeds (optional)


  1. Layer yogurt, berries, nuts, and chia seeds in a glass or jar.
  2. Repeat layers until all ingredients are used.
  3. Enjoy immediately or refrigerate for later.

Best Keto Diet Yogurt Brands

Several brands offer delicious and keto-friendly yogurt options. Here are a few to try:

Brand Product Serving Size Carbs (approx.)
Chobani Plain Non-Fat Greek Yogurt 170g 6g
Fage Total 0% Milkfat Plain Greek Yogurt 170g 4g
Oikos Triple Zero Blended Greek Yogurt 170g 5g
Wallaby Organic Organic Australian Plain Whole Milk 170g 12g

Yogurt in Your Keto Meal Plan: Ideas & Inspiration

Yogurt’s versatility makes it easy to incorporate into your keto diet in various ways:

Breakfast: Start your day with a protein-packed keto yogurt bowl. Combine plain Greek yogurt with a handful of berries, a sprinkle of nuts or seeds, and a drizzle of unsweetened coconut oil for a healthy and satisfying breakfast.

Snacks: Keep a container of plain yogurt on hand for a quick and easy snack. Add a few chopped nuts or a sprinkle of cinnamon for extra flavor.

Desserts: Indulge in a keto-friendly parfait by layering plain Greek yogurt with whipped cream, berries, and a sprinkle of keto-friendly granola.

Savory Dishes: Use plain yogurt as a base for creamy sauces and dips. Combine it with herbs, spices, and lemon juice for a tangy dressing or use it as a topping for keto-friendly tacos or chili.

The possibilities are endless when it comes to incorporating keto diet yogurt into your meals and snacks. Get creative and experiment with different flavors and combinations to keep your meals exciting!


  1. Paoli, A., Rubini, A., Volek, J. S., & Grimaldi, K. A. (2013). Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. European journal of clinical nutrition, 67(8), 789-796.
  2. Wheless, J. W. (2008). History of the ketogenic diet. Epilepsia, 49, 3-5.
  3. Dashti, H. M., Mathew, T. C., Hussein, T., Asfar, S. K., Behbahani, A., Khoursheed, M. A., … & Al-Zaid, N. S. (2004). Long-term effects of a ketogenic diet in obese patients. Experimental and clinical cardiology, 9(3), 200.
  4. Masood, W., Annamaraju, P., & Uppaluri, K. R. (2022). Ketogenic Diet. StatPearls Publishing.
  5. The Nutrition Source – Ketogenic Diet.

Read more about keto diet in our blog


Leave a Reply

Your email address will not be published. Required fields are marked *