Tasty and super filling, low carb greek yogurt is an absolute STAPLE in my kitchen!
So good with low carb granola and a handful of fresh fruit, it adds a perfect protein punch to low carb smoothies, and is a great sour cream replacement, when you want a little extra protein in your low carb meals.
I tend to go for low carb greek yogurt as a nice breakfast or as low carb snacks as the temperatures get warmer, and I’m in the mood for something light and refreshing.
Read on to find out why you should be putting greek yogurt in your low carb shopping list! As well as some of my fave low carb yogurt brands…
Why Low Carb Greek Yogurt?
Now that we’ve established how versatile and delicious low carb Greek yogurt is, let’s discuss it’s nutritional breakdown, what makes it different from regular yogurt, and why it’s SO amazing!
First and foremost, low carb greek yogurt has fewer carbs than regular yogurt…
Did you know that regular fruit flavored yogurts can have up to 46.5 g carbs?! A huge amount of carbs for such a small serving (usually 8 ounces). On the other hand, in 7 oz of plain low carb greek yogurt, there are about 7.8 g carbs, and around 19.9 g protein. That’s a win-win in my book!
Now, why is there such a disparity in nutritional profiles?
This is because low carb greek yogurt goes through an additional straining process to remove liquid whey, which creates a thicker, tangier, alternative to traditional yogurt. Filtering the yogurt removes some of the lactose (a milk sugar) from low carb greek yogurt, creating a lower carb food!
It’s also worth mentioning that, similar to traditional yogurt, low carb greek yogurt is LOADED in probiotics, which helps promote gut health and strengthen the digestive tract. But, (another score in the greek yogurt column) is that it contains more probiotics than traditional yogurt, since it’s a more concentrated product.
If you’d like more probiotics in your life, be sure the product you buy says “contains active cultures” on the label.
How to Pick a Low Carb Yogurt and Other Tips
The yogurt aisle of any grocery store can be EXTREMELY overwhelming. So many labels, flashy tag lines, and toooo many options! One is low fat, another is whole fat, one has fruit added to it — but usually there’s no yogurts advertised as being low-carb or keto.
Don’t worry! Here are my quick tips for picking a low carb yogurt to insure you’re living your best low carb life!
Greek yogurt is the way to go.
As I mentioned, greek yogurt is definitely your best bet when it comes to low carb foods! With way fewer carbs per serving than regular yogurt, greek yogurt is a delicious low carb yogurt keto enthusiasts will love!
Plain flavors for the win.
Yes, the raspberry swirl yogurt sounds delicious, but wouldn’t you rather add a handful of fresh raspberries and keto sweetener to low carb greek yogurt, for two times the flavor with way less carbs?!
Plain low carb greek yogurt is always lower in carbs than flavored varieties.
With a quick glance at the nutrition label, you can check the ingredients or carb content of any yogurt in almost no time. The important take away here is that not all products labeled “low carb yogurt brands” are in fact low carb yogurt — be leery and always study the label before making a purchase.
Flavoring low carb greek yogurt your own way.
Looking to flavor your yogurt or have a craving for something other than plain? No problem!
With a variety of low carb sweeteners, fruits and nuts, you can flavor your low carb greek yogurt any way you’re craving, while saving your self a handful of carbs.
Some of my favorite sweeteners and/or mix ins to give plain low carb greek yogurt a little kick include:
- Erythritol or sweetener of choice
- Keto fruits (raspberries, blackberries, strawberries, etc)
- Unsweetened shredded coconut
- Unsweetened cocoa powder
- Low carb peanut butter
- Low carb granola or your favorite brand of low carb cereal
Mix and match these foods into tasty and never boring yogurt bowls or parfaits. I love making a handful of these for low carb meal prep, here are some of my favorite low carb greek yogurt combos:
- Erythritol + cocoa powder + peanut butter (like a Reeses)
- Shredded coconut + berries
- Raspberries (or your favorite low carb fruits) + peanut butter (PB+J!)
- Cocoa powder + erythritol + chopped hazelnuts (low carb Nutella)
- Grain free granola + berries
Greek Yogurt Keto Brands
Here are my top choices for low carb greek yogurt brands. I like to keep a couple containers of these greek yogurt keto brands stocked in my fridge for quick and filling low carb breakfasts, low carb lunches, or for anytime hunger strikes!
- Chobani– One plain 1 cup yogurt contains 22 grams of protein, 120 grams of calories and only 9 grams of carbs
- Fage– One plain 1 cup serving contains only 7 grams of carbs, 23 grams of protein and 160 grams of calories
- Dannon Oikos– One plain 1 cup serving contains 22 grams of protein, 120 grams of calories and 9 grams of carbs
- Trader Joe’s Greek Yogurt– One cup serving contains 7 grams of carbs, 120 grams of calories and 22 grams of protein
How to Make Keto Yogurt
If you’ve decided low carb greek yogurt isn’t for you, due to it’s carb count, or you can’t find it at your grocery store, why not make your own keto yogurt?
That’s right friends! Grab your favorite full fat sour cream and mix in some sweetener for a keto take on this classic! Let me know what you think if you give this alternative a try…
In my opinion, low carb greek yogurt is an essential food for any low carb kitchen! Choose your favorite brand, or make your own — either way, your low carb meal plan will thank you!
It’s a great ingredient to add protein, creaminess and a little tang to your recipes — and it’s delicious to snack on by itself! I hope you guys enjoyed this informational piece, drop a comment below to let me know your favorite snack with low carb greek yogurt, or what recipe you like to use it in!