People have been eating yoghurt for hundreds of years and for good reason: it’s tasty, healthy and makes for a fantastic breakfast! Yoghurt contains a lot of protein and supports your digestive and immune systems, among many other benefits. Its tangy flavour and luscious, creamy texture make it a healthy-but-decadent experience, and it’s easy to pair yoghurt with your favourite fruits, toppings and cereals.
As for the carb-sensitive keto eater, you might be wondering if yoghurt is suitable for a keto diet. And the answer to that is a big thumbs up! It’s perfectly okay to get your yoghurt fix even while on keto.
But what about toppings or flavourings to go with your yoghurt? Unsweetened yoghurt isn’t very exciting without anything else to go with it. Picking low-carb toppings for yoghurt can be quite tricky since traditional fruit-and-muesli combinations are sky-high in carbohydrates.
Read on for a list of keto-friendly toppings that go well with yoghurt’s sour goodness.
Is Yoghurt Keto-Friendly?
Yoghurt isn’t totally perfect for keto when you look at its macronutrient breakdown. It is actually quite low in carbs, at around 3.5g to 6g for every 100g – but it doesn’t have much fat in it, either.
Your typical non-fat Greek yoghurt will only contain 0.7 grams of fat for every 100g. Even full-fat yoghurt will only contain around 10g of fat per 100g. It can be helpful to add higher-fat toppings like nuts if you’re eating yoghurt on keto.
However, it’s important to note that some forms of yoghurt are more keto-friendly than other kinds. A good percentage of the yoghurt you’ll see at the supermarket is flavoured, with added sugar on top of the added fruit. These are definitely out-of-bounds if you’re sticking to a strict carb limit.
What’s the alternative, then? Unflavored, full-fat Greek yoghurt is going to be the best option for a keto diet. Greek yogurt is strained more times than traditional yoghurt, reducing the sugar and carbohydrate content while increasing the protein. This makes it thicker, sourer, and most importantly, much easier to fit into your macro goals on keto.
Coconut yoghurt, made from cultured coconut milk instead of cow’s milk, also makes a good keto alternative. This kind of yoghurt does have more carbs, at approximately 12g per 100g of yoghurt, but also contains more fat to help you meet your macronutrient goals – about 12g.
For those who are lactose intolerant or allergic to dairy products, it’s a much-needed dairy-free yoghurt alternative that still works for keto eaters. Given the higher carb count, it’s definitely better for dolloping and consuming in moderation. If you want to avoid added sugars and starches, you can try making your own coconut yoghurt at home.
As always, it’s paramount to monitor how much you eat of it, keeping track of your daily macros as you go. Yoghurt is very high in protein more than anything else, and many people don’t realise the ketogenic diet isn’t really intended to be high-protein. Eating a lot of protein-rich foods is almost a side effect since protein-rich foods also end to be the lowest in carbs. if you consume too many of your calories from protein, then you may not have room left for the high fat intake that’s the true goal of keto eating.
19 Best Keto-Friendly Yoghurt Toppings
Plain Greek yoghurt definitely gets boring quickly if you’re forced to eat it on its own. Adding toppings or flavourings make it infinitely more delicious, but a lot of them can be quite high in sugar and unsuitable for keto.
Don’t stress, though – here are 19 toppings to spice up your yoghurt while still keeping your carbs in check. The best part? You can mix and match them to your tastes and macro goals to make your keto breakfasts so much better.
Keto-Friendly Nuts & Seeds
Nuts are a classic option to add to yoghurt in general, but they’re especially great for a ketogenic diet. Not only are nuts chock-full of the healthy fats that you need to load up, but some of them are also fairly low-carb. Their nutrition profile makes them perfect for keto and their crunchy goodness is perfect to complement creamy yoghurt.
Here are some of the best keto nuts and seeds that you can use as toppings:
Pecans are amazing when it comes to keto. Just 28 grams of pecans packs a whopping 20 grams of fats, with around 1 gram of net carbs. Their sweet, earthy flavour pairs perfectly with creamy yoghurt and spices, so they’re a perfect pick for keto granola.
Macadamia nuts have a very similar nutrition profile to pecans, also containing around 21g of fat and 2g of net carbs per 28g serving. As they’re native to Australia, these nuts are especially affordable here, but their unique creamy flavour is much loved internationally.
Brazil nuts are another great keto-friendly topping for yoghurt, with 19g of fat and less than 1g of net carbs per 28g serving. They’re fairly large with an intense flavour, so you may want to crush them before sprinkling them over your yoghurt.
Walnuts are also very good for a low carb diet, with 18g of fats and 2g of net carbs for every 28g serving. Raw walnuts are slightly bitter and a little tangy, but if you’re not a big fan of that, walnuts can also be toasted. Once browned, they tend to be crunchier and have a more mild nutty flavour.
Pine nuts are an unusual pick for sweet recipes in Australia, but Mediterranean recipes often use pine nuts in cakes and desserts. They’re also fairly keto-friendly, containing 19g of fats and 3g net carbs per 28g. They have a mildly sweet, somewhat resinous flavour – but can cause a metallic aftertaste for some people.
Hazelnuts do have slightly more carbs than some other nuts, but it’s nowhere near enough to stress over it if you want some crunchy hazelnuts on your yoghurt. They have 17g of fat and 2g of net carbs per 28g and taste even better once roasted. You can even use hazelnuts to make your own keto-friendly Nutella for a real dessert-for-breakfast yoghurt topping!
When you look at the macronutrient split of peanuts, they do have slightly less fat than pecans or macadamias, containing 14g of fats for every 28g. But they still have a tolerable 4g of net carbs for the same serving, so you can go ahead and sprinkle them over that cup of yoghurt (or drizzle over some melted peanut butter).
If you’re looking for something more mild-tasting, then you may want to consider seeds as well. When it comes to keto-friendly seeds, hemp seeds should probably be at the top of your list. 28g of hemp seeds contain a hefty amount of fats at 14g, but only 1g of net carbs! You can’t get any more low-carb than that.
Chia seeds are another great option. A 28g serving does contain an eye-catching 12g of carbs and only 9g of fat, but don’t panic: 11g of this is actually fibre, making the net carb only 2g. Fibre can be a little difficult to get enough of if you’re on keto, but it’s still a nutrient you should definitely make a point of including in your diet.
28g of flax seeds contains 9g of carbs and 9g fat, but like chia seeds, most of the carbs are actually fibre, making the net carb count 1g. Flax seeds are great to support your digestive system and contain plenty of healthy omega 3s.
Fruit is the traditional granola accompaniment, and unfortunately one of the things we most often miss out on when eating keto. Many hardcore keto adherents will insist that fruit is never okay on keto, and if that’s the approach that works for you, that’s fine!
From my perspective, though, every person’s approach to keto will be different and I don’t like to put restrictions on entire food groups. If you’re careful about your macros and are willing to allocate a good chunk of your daily carbs to a single meal, it can be possible to enjoy a little bit of fruit.
Most fruits are quite high in carbs and sugar, but there are a few lower-carb fruits that are easier to work into a keto meal plan.
Fresh berries are a fantastic, flavourful addition to that cup of yoghurt you plan on eating. Whether it’s raspberries, strawberries, or blackberries, most berries contain significantly fewer carbs and sugar than the majority of fruit. For every 100g serve raspberries contain only 0.7gms of fat, 1.2g of protein and 5.4g of net carbs, while strawberries contain around 0.3gms of fat, 0.7g of protein and 1.5g of net carbs. Last but not least, blackberries contain around 0.5gms of fat, 1.4g of protein and 4.3g of net carbs, and they’re also a great source of fibre!
Avocados are high in fat but still fairly low on sugar, with 15g of fat and 2g of net carbs per 100g. It may be an unconventional choice for sweet dishes, but avocado is packed full of those healthy fats you need, so it’s well worth experimenting with! You can put some sliced avocado on top (and even pair it with savoury granola) or you can mash them into the yoghurt, just like an avocado smoothie. If you can’t stand the flavour, adding a little cacao powder and sweetener helps!
Here’s something a little more uncommon, and it’s guaranteed to give your breakfast a tropical twist. Starfruit is native to Southeast Asia and tastes sweet with a bit of sourness. 100g of star fruit only has 4g of net carbs, so it’s one of the more keto-friendly fruits, and you can add it to a range of dishes. Even a thin slice or two makes a fantastic garnish!
Thanks to its high water content, everyone’s favourite melon is actually a lower-carb fruit containing 8g of net carbs, so you can layer a few pieces of melon with your yoghurt and not automatically spoil your macros. If you prefer rockmelon, they’re another great alternative containing 8.3g per 100g serve.
Peaches have a sweet floral taste that pairs extremely well with yoghurt. Peaches do have almost 8.2g of net carbs per 100g serve, and while that’s still relatively low compared to other fruits, it’s higher than the others on this list, so choose your portion carefully. A little peach can be stewed with spices and low carb brown sugar, then swirled through yoghurt and topped with keto granola.
Keto-friendly Spices and Flavourings
Cinnamon goes fantastically with anything creamy and that includes yoghurt. A teaspoon of cinnamon does contain 2.1 g of carbs, but 1.2g of it is fibre, giving it a net carb count of 0.7g. Cinnamon based spice blends are also viable keto flavouring options, including chai spice and pumpkin spice.
Nut butters such as peanut butter are a great addition to yoghurt on keto, sharing the high-fat yet low-carb properties of the whole nuts. Interested to know which nut butter is the best choice? See my blog article here.
If you want to keep things simple, then you can never go wrong with the classic vanilla extract. Ensure you choose a pure vanilla extract without added sugar, and if you’re still worried, try vanilla powder or a vanilla-flavoured low-carb sweetener.
Cocoa Powder or Cacao
If you want something rich and comforting to add to your yoghurt, then cocoa powder or natural cacao is the decadent addition you’re looking for. Of course, chocolate pairs perfectly with just about everything!
Low Carb Honey Substitutes
Honey and yoghurt is a classic combination, but the high sugar content in honey unfortunately makes it a no-go food on keto. Luckily, Sukrin makes an incredible sugar-free honey alternative that has half the calories of honey, and it’s full of healthy prebiotic fibre too.
Keto Granola For Yoghurt
Who doesn’t love granola? You probably do, too. Unfortunately, if you’re on keto, you might have had to give up your daily bowl of cereal, as your typical granola is grain-based and has a fair amount of sugar, too. Even without added sugar, the fruit content in granola is enough to ensure it will totally throw off your macros for the day.
The great news is that you can now buy keto-friendly granola in a lot of Australian stores, or even make your own at home. Here are a few recipes you can easily make yourself:
DIY Keto Granola
This is as easy as it gets – my amazing low-carb cereal only needs an oven and a mixing bowl to whip up. You just need some keto-friendly nuts and seeds, along with lupin protein flakes, a natural legume-based alternative to the traditional high-carb cereals like corn flakes. If you can’t get your hands on lupin flakes, just increase the quantity of flaked almonds and coconut to compensate.
This granola recipe uses hemp seeds, pumpkin seeds and sunflower seeds, giving you a boost of healthy fats and plenty of nutrition. However, you can use any combination of nuts and seeds you want, as long as they’re lower in carbs!
The key ingredients to bring it all together are coconut oil, cinnamon and Sukrin Syrup Gold, one of my favourite low carb sweeteners. It has a beautiful caramelised flavour and makes a great substitute for honey.
If you want something bigger to munch on, follow this recipe for some keto-friendly granola clusters – they make a great snack as well as the perfect keto-friendly yoghurt topping. This recipe is a bit more complicated to make, but the results are worth it! You’ll need some nuts such as pecans and almonds, plus pumpkin seeds, flaked coconut, vanilla or maple extract for flavour, and some salt and butter.
Again, you’ll need to use some low carb sweetener here to ensure your granola clusters are firm and crunchy. Crush the nuts and seeds in a food processor and mix the flavourings in a saucepan. Combine the two, bake it into a preheated oven and viola!
If you’re missing your favourite chocolatey cereal on keto, this is the recipe for you! You’ll need some almonds, coconut oil and coconut flakes, egg whites, and some cocoa powder for this one. Simply mix the almonds and coconut into a bowl, add in a keto sweetener, cocoa powder, and whisked egg whites, then bake in the oven for an hour before finally leaving them to cool.
Where to Buy Keto Granola in Australia
How to Sweeten Plain Greek Yoghurt on Keto
Keto-friendly fruits and flavourings like cacao, cinnamon or vanilla can help add a touch of sweetness to your yoghurt. Otherwise, if you just want to sweeten up yoghurt without adding flavour, try adding a low carb sweetener like erythritol or keto-friendly maple syrup.
Keto Yoghurt Parfait Recipes
Yogurt can also be used to make a delicious and healthy breakfast parfait – all while keeping the carbs to a reasonable level! Tucking into one of these keto yoghurt parfaits is guaranteed to make your morning a little more fun. They can also be prepared ahead of time, so it’s easy to grab one out of the fridge in the morning.
Here are a few recipes that you should try:
This keto breakfast actually makes use of the chocolate almond granola recipe listed above. Add to that some Greek yogurt, berries, vanilla essence, and heavy cream to make a beautiful-looking, amazing-tasting parfait. Of course, you can substitute any keto granola you enjoy!
A serving of this breakfast recipe has an almost perfect macronutrient split for keto: 33g of fats, 9g of carbs, and 14g of protein. The recipe uses pecans, mixed berries, almond butter, cocoa powder, coconut flakes, and vanilla extract, but you can really customize the ingredients using any of the toppings above. Get creative and have fun!
What Is the Lowest Carb Yoghurt?
Full-fat natural Greek yoghurt is your best bet and the most keto-friendly yoghurt variety. 100g of plain Greek yoghurt contains 10g of fat, 3.5g of carbs and 10g of protein.
What Dairy Products Are Keto-Friendly?
Generally speaking, pure, unflavoured dairy products such as milk, butter and yoghurt are high in fat and low in carbs, which makes them a staple in any keto diet.
Artificially flavoured dairy products like ice cream, flavoured milk, and sweetened yoghurts all contain a hefty amount of added sugars and thus carbs. These are the ones you should avoid.
Cheese can be a bit tricky as some varieties might contain too many carbs. Many are perfect for keto though, including halloumi, goat cheese, parmesan, cream cheese and feta. So, as with anything, check the nutrition label and make sure!
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