Dairy-Free Yogurt - 9 Low-Carb Keto-Friendly Options (2023)

FAQs

What yogurt is allowed on keto? ›

Natural yoghurt is the most suitable for the keto diet, as it is likely to have a lower carbohydrate content compared to other types of yoghurt. The Ketogenic diet or “keto” diet is a low carbohydrate and high fat eating plan.

Yes — as long as you stick to plain, low-carb yogurt and keep an eye on your daily carb count. Yogurt, especially Greek, is considered a healthy and high-protein food that contains a moderate number of carbs, making it something you can add to your keto diet in moderation.

Again, fat makes up most of your energy intake when you're doing keto, Zellner explains, which is why even if your yogurt is non-dairy, it'll still do the trick as long as it's high in fat.

Greek yogurt is best known for its high protein content. One serving boasts up to 17g of protein and just 6g of carbs. That's considerably less sugar compared to regular yogurt. Going Greek is a great way to increase your protein intake and cut back on carbs.

The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.

Chobani® Plain Greek Yogurt is crafted from farm-fresh local milk, making it an excellent source of protein. With a creamy texture and old-world-tart taste, our non-fat, low-fat, and keto-friendly whole milk options are the perfect base for breakfast bowls, smoothies, and so much more.

Almond milk yogurt can easily fit into your keto diet -- but only if you do it right. There are no short cuts. It must be made from scratch, as additives and preservatives in store bought nut milk are not keto-friendly and may interfere with the yogurt fermentation process.

No, oatmeal is not recommended on the keto diet as it is naturally high in carbohydrates. Instead, you should opt for low-carb alternatives like almond flour and coconut flour.

Each serving has 0g of added sugar, 1.5g of fat, and is free of dairy, nuts, artificial flavors and cholesterol. It's also keto-friendly*, Non-GMO Project Verified and gluten-free.

How do you get into ketosis without dairy? ›

Unsweetened almond milk, coconut milk, macadamia nut milk, flax milk, soy milk, cashew milk, and pea milk — along with half-and-half and heavy cream — are all keto-friendly milk options.

Lavva Dairy Free Pili Nut Yogurt

All of its five deliciously creamy flavors are no-sugar-added, and the plain variety contains just 7 grams per serving. We also like that these yogurts contain a blend of seven live vegan probiotic cultures (which translates to 50 billion probiotics per serving).

Oikos Triple Zero yogurt stands for 0g added sugar, o artificial sweeteners, and 0% fat, so this keto greek yogurt is perfect to snack on if you've reached your fat limit for the day. You can get this keto-friendly Oikos yogurt in vanilla, strawberry, peach, and mixed berry, all naturally flavored and sweetened.

Plain Greek yogurt and cottage cheese are nutritious, high protein foods. While they contain some carbs, you can eat them in moderation on keto. Both yogurt and cottage cheese have been shown to help decrease appetite and promote feelings of fullness (33, 34 ).

Once you figure out how many daily carbs your body can take in to remain in ketosis, you can divvy up your allotment however you like, but popcorn can easily fit in a ketogenic eating plan. “For all intents and purposes, it is a keto-friendly food,” says Rissetto.

Yogurt may contain some carbs but it can definitely be included in keto diet. You can consume it in moderate amounts of every day. 1 cup of yogurt after lunch or dinner can help in maintaining digestion during summer.

Look for low-carb, high-fiber fruits that are low in net carbs. A few keto friendly fruits include: avocados, lemons, limes and berries such as blackberries, raspberries and strawberries. Avoid dried fruits, fruit juices and high-sugar fruits like bananas, grapes and mangoes.

Consuming too many carbs can kick your body out of ketosis — and it takes several days to 1 week to get back into it. In the meantime, your weight loss may be disrupted.

While some people have success staying on keto for an extended period of time, “the long-term research is limited,” says Jill Gulotta, RDN, who's based in White Plains, New York. Gulotta recommends staying on keto for six months max before reintroducing more carbs to your diet.

What happens if you have a cheat meal on keto? ›

If you eat more than 50 grams of carbs in a day, you'll throw your body out of ketosis. As a result, you'll stop burning that belly fat and converting it into energy. Even worse, you'll have to go through the whole process of getting back into ketosis, which can take up to a week or more.

Blueberries can definitely be part of a keto diet, particularly if they're raw. However, you need to be mindful of your portion size. While 1/2 cup (74 grams) of raw blueberries can easily be worked into your day if you're counting total carbs, it may be more of a challenge if you're focusing on net carbs.

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs.

Unsweetened almond milk is a great, keto-friendly option, as it's low in carbs. However, not all milk and milk alternatives are quite as low in this nutrient. For example, cow's milk is not as keto-friendly due to its relatively high carb content.

Greek yogurt is a concentrated fermented milk product with a low lactose content, making it a better option for those with dairy or lactose sensitivities and for those on keto since it's lower in carbs.

Despite the many health benefits of fruit, there is an issue with some fruits on the keto diet. Grapes and bananas, for instance, contain high quantities of carbs. 1 cup of grapes has approximately 26 grams and a medium banana, 24 grams of carbohydrate. As a rule, these fruits should be avoided.

Apples. An apple a day may keep the doctor away, but it really has no place in a keto diet. One medium apple has more than 22 g of net carbs, according to USDA data — enough to blow someone's entire carb allotment for the day.

No, white rice is not keto friendly. Since the ketogenic diet dramatically reduces net carb intake to an average of 20 grams per day, rice contains too many carbs to qualify as keto-friendly.

Can You Eat Bacon On a Keto Diet? While you may not think of bacon as diet food, most types of bacon fit perfectly into a keto diet plan since they're low in carbs yet high in protein and fat. That means bacon is perfect for snacking on in the afternoon or mixing into your chicken dinner dish for some extra flavoring.

Does non dairy yogurt have carbs? ›

Lavva Original Dairy Free Plant Based Yogurt (1 container) contains 11g total carbs, 10g net carbs, 13g fat, 2g protein, and 170 calories.

Is this coconut milk yogurt keto-friendly? Yes! High-fat yogurt is very keto friendly. If you're new to keto, the goal is to eat high fat, moderate protein, and low carb.

What do I eat on Dairy-Free Keto? Quality animal proteins, eggs, bacon, coconut, green vegetables will be most of what you eat. No need to eat tons of cheese to get fat into your diet. Chicken thighs, ribeye steaks, pork shoulders all have plenty of fat.

You don't need eggs, meat, or dairy to live a keto lifestyle. The easy vegan keto recipes below will show you how to easily prepare breakfast, lunch, snacks, and dinner without using eggs, cream, or cheese.

Eggs are a healthy food and fit nicely into a keto diet, as they contain next to zero carbs but provide fat and protein. Eating whole eggs provides a wealth of vitamins, minerals, and antioxidants — so you can feel good about including an egg in your daily diet.

Coconut milk contains one-third the calories of cow's milk, half the fat and significantly less protein and carbohydrates. In fact, coconut milk has the lowest protein and carbohydrate content of the nondairy milks.

If you're on a dairy-free diet and looking for healthy milk alternatives, the best low-carb, keto replacements are almond milk and coconut milk. They're both delicious on low-carb keto cereal like Magic Spoon.

Among its pros, unsweetened almond milk is lower in carbs and sugar than a lot of other options and is a good source of polyunsaturated fats and vitamins A and E. Unsweetened varieties have no sugar and just 2.5 grams of fat.

Coconut cream, coconut milk, or silken tofu are great choices for bringing the creaminess factor, while applesauce or banana puree do well to replace yogurt in baked goods.

Which Greek yogurt is dairy-free? ›

Danone Oikos Triple Zero Greek Yogurt Vanilla (1 cup) contains 10g total carbs, 7g net carbs, 0g fat, 15g protein, and 100 calories.

This triple zero yogurt provides almost 1/3 of my daily protein goal, with no added sugar, low calories and carbs, no fat, and no artificial sweeteners (although it does contain stevia).

Natural yoghurt is the most suitable for the keto diet, as it is likely to have a lower carbohydrate content compared to other types of yoghurt. The Ketogenic diet or “keto” diet is a low carbohydrate and high fat eating plan.

What Is Dirty Keto? Dirty Keto is not a precise term. In general, it describes a ketogenic diet that's high in ultra-processed foods like vegetable oils, artificial sweeteners, and processed meats and low in nutrients like vitamins, minerals, and fiber. Dirty Keto is a type of ketogenic diet.

Chobani® Plain Greek Yogurt is crafted from farm-fresh local milk, making it an excellent source of protein. With a creamy texture and old-world-tart taste, our non-fat, low-fat, and keto-friendly whole milk options are the perfect base for breakfast bowls, smoothies, and so much more.

It's still too much carbohydrate (and too little fat!) to fit in well with a Keto diet. There are brands that offer Greek yogurt made with “less sugar”, but you're still looking at 11g of carbohydrate (9g of sugar) per 5.3 oz serving.

Some foods, like milk or yogurt, can contain up to 24 grams of carbohydrates and can knock dieters out of ketosis.

How much yogurt should I eat a day on keto? ›

How much Greek yogurt can I eat on keto? Unsweetened Greek yogurt is relatively low in carbs with between 3g and 4g of net carbs per 100 grams for the most common brands. So you can safely have 100g as long as you monitor the rest of your carb intake.

Take note that blueberries have about 12g of net carb due to higher amounts of sugar and a lower amount of fiber, so they are not considered a keto-friendly fruit.

To make up for the lesser carbs, increase the amounts of protein and healthy fats that you're eating on those days. Then, when it's time for your cheat day, you can eat 50 grams of carbs. You'll feel as though you're getting a treat and cheating on your diet while still remaining in ketosis.

Consuming too many carbs can kick your body out of ketosis — and it takes several days to 1 week to get back into it. In the meantime, your weight loss may be disrupted.