Going on a keto diet may seem to limit the amount and type of foods you can eat sometimes, but the health benefits attaché to it worth it. Yeah! If you choose to go on a low-carbon diet, you choose right, and you stand to enjoy all the attached benefits of the low-carbon diet.
That’s when “Keto Yogurt” comes in.
A keto diet which is also referred to as low-carb diet is a way of eating on low carbohydrate foods with high fats and sufficient protein intake (fat – 70%, protein – 25%, and carb – 5%) in order to enjoy amino-acids which are vital for basic body functioning. In keto diet, the consumption of carbohydrate is at a minimal level (say less than 50 grams daily), preferably to be taken mostly from vegetables. Keto is rather a lifestyle to some people than a diet.
There are varieties of nutritious ketogenic foods you can eat and with different recipes. This article aims to discuss one of the various ketogenic foods that are loved by many people who eat on keto diet. This special food is keto yogurt. The question is that, is there a yogurt option called “low carb yogurt”?
Yogurt is one the favorite snacks, breakfast foods, or bases for smoothies or cookies. Unluckily for keto dieters, most grocery stores’ yogurt varieties are high in carbs with many unhealthy ingredients that are not good for the body; hence, the need to come up with a yogurt recipe that is low and high in carb and fats respectively, and with sufficient protein. What are involved to prepare this kind of yogurt? To start with, what are low carb yogurt options? This will be discussed first in this article.
What are Low-Carb Yogurt Options?
As a keto dieter, taking yogurt can sometimes be confusing as one cannot easily assume the carb count in each yogurt. One needs to read every detail on the labels of the yogurt containers and as well as recommended serving size based on the nutrient content. However, you cannot predict the accuracy of the amount of carbohydrate in plain yogurt even despite made from milk. The knowledge of carbohydrate content in each yogurt before taking it can help you in your quest to avoid these unhealthy yogurts in the grocery stores.
It was stated earlier that yogurt could be eaten on low-carb, but the only concern now is which one is better? Low fat? Non-fat? Or normal fat? You don’t need to ponder too much on this, as all of them are as good as eating your targeted keto diet foods. It is worthy of mentioning, that high-fat foods are usually preferred when one is following a low-carb diet.
Dietary fat has the capability to burn perfectly in the human body than any other foods and makes the body feel satisfied. The real fact is that yogurt is an excellent food with nutritional values, rich in vitamin B and cultured bacteria that play a significant role in healthy digestion. However, there are varieties of low-carb (keto) yogurts, but Greek yogurt is found to be the lowest in carbs due to the way it is prepared. Let’s look into it.
Keto Yogurt – Greek Yogurt
This discussion applies to most of the keto yogurts such as Greek and other low-carb yogurt you can find out there. If you are a keto dieter or you are the type that doesn’t mind few carb, and some dairy in your diet, keto yogurt such as Greek yogurt is one of the best low-carb yogurts you can enjoy and still stay on your diet.
Greek yogurt is healthy, soft and serves as a fluffy option to cream cheese out there. This yogurt recipe comes handy, delicious, and nutritious and can be easily prepared. To prepare your keto yogurt breakfast bowl, you need some ingredients to control the nutrients contained in plain yogurt to your keto taste. If the yogurt you lay your hand on is low-fat, you can improve the fat content by adding creamy, dreamy cream.
You can as well top it with enough nutritious whipped cream. Some people usually top theirs with chia seeds, an excellent host of low-carb fiber and a source of many vital minerals and vitamins. Below are the various options you can select from, to top up your yogurt and still stay on your keto diet:
Seeds: You can make use any of the seeds such as Chia seeds, flax seeds, sunflower seeds, and pepitas.
Fruits: You can prepare a batch of healthy fruits such as strawberries, blueberries, or raspberries late in the evening and put it in the refrigerator to liquefy overnight to be used in the morning for keto yogurt breakfast bowl. This can as well be used in 2 – 3 days. Studies have shown that blackberries have the lowest carb count among the fruits with high fiber content.
Nuts: Yeah! Nuts are a great source to add nutritional values to your keto yogurt. You can add any of macadamias, almonds, Brazil nuts, Shredded Coconut or any other related nuts, and chop them to form a nut butter paste.
Chocolate: You can also create your keto yogurt with a chocolate recipe using cacao or grated dark chocolate to taste.
Flavor: Keto diet does not prohibit flavor. You can add flavor from orange, vanilla, lemon or mint essence.
Though keto diet aims to cut off sugar as much as possible, you still need your yogurt to taste sweet. For healthy taste, you can add taste to your yogurt with stevia, swerve or any other sweeteners of your choice.
Preparation of Keto (Greek) Yogurt Recipe
Making low-carb yogurt topped with any of your choice of fruits. For the sake of this article, I am going to make use of strawberries to top up my low-carb yogurt. Ensure the following ingredients are made available for the preparation of your Greek yogurt:
Ingredients and supplies
Milk – You can use any kind, either 1% or 2% or whole milk. About 1 gallon (3.8 liters) is perfect for this preparation.
Plain yogurt – About ¼ cup (59 ml).
A tea towel or cheesecloth.
Honey or stevia – optional.
A pot or pan
11 Steps to Prepare of Greek (low-carb) Yogurt
Step 1: Pour the gallon of milk into the pot or pan and remove ¼ cup from it (which is equivalent to the plain yogurt). Keep this ¼ cup for later.
Step 2: Put the lid and heat the pot to a boil and put out the heat.
Step 3: Allow it to cool up to 400C to 480C. While doing this, you can proceed to the next step.
Step 4: Mix the reserved ¼ cup milk with ¼ cup plain yogurt. Let it blend very well.
Step 5: Check if your boiled milk has reached 400C to 480C as stated earlier, then take off the cover film and pour milk/yogurt mixture in step 4 and whisk up the whole mixture gently in the pot.
Step 6: Cover the pot or pan and wrap with a towel or cheesecloth and then put it in the oven overnight to be incubated for about 9 to 16 hours. The expected incubated temperature is between 380C – 430C. Your Greek yogurt is almost ready. The next step will be in the morning after it has been incubated.
Step 7: For your Greek yogurt, make use of either tea towel or cheesecloth to drain the yogurt in a colander at room temperature.
Step 8: Continue draining by squeezing the towel at an interval of 2 – 3 hours for a quick drain.
Step 9: After six hours, here comes your Greek (low-carb) yogurt.
Step 10: Optionally, you can add honey and your prepared strawberries or any other fresh fruits.
Step 11: Refrigerate your yogurt to your choice chilling.
Keto yogurt recipe is one of the best keto dieter’s breakfasts to start the day. Note that you must start the process in the evening to meet up your breakfast.
All the required ingredients, supplies and instructions to prepare your low-carb yogurt have been discussed in this article. Go through them and lay your hands on making one today. You can as well watch the video here. Stay tuned for more keto diet recipes!!!