8 homemade low-carb, Keto-friendly yogurt recipes (dairy & plant-based)

Have you ever wondered if it’s ok to eat yogurt on Keto? Well the answer is yes – & no.

The ketogenic diet is a very low-carbohydrate, high-fat way of eating. By reducing carbs, the body shifts into a metabolic state called ketosis, where fat is burned for energy instead of glucose (sugar).

At first glance, yogurt seems like it should be Keto-friendly because it can be high in fat. But here’s the catch: milk itself isn’t Keto. The natural sugar in milk (lactose) is high enough to raise blood glucose levels and potentially disrupt ketosis. So where does that leave yogurt? It’s no surprise that dairy yogurt remains a controversial topic in the Keto world.

Milk contains carbohydrates in the form of lactose. During fermentation, beneficial bacteria consume some of this lactose and convert it into lactic acid, which is what gives yogurt its signature tang. While this process does reduce the carb content, not all yogurts are created equal. Most commercial yogurts are fermented for only 6–8 hours, meaning they still contain a significant amount of lactose—often too much to be considered truly low-carb or Keto-friendly.

Looking beyond carbs, the ingredient list matters too. Traditional yogurt should only contain milk and live cultures, yet many store-bought options include added sugars, fruit, flavourings, emulsifiers, and preservatives. Even plain, unsweetened varieties like Greek yogurt can still contain enough carbs to interfere with ketosis if you’re following a strict approach.

HOMEMADE YOGURT IS DIFFERENT

Thankfully, homemade 24-hour yogurt offers a different outcome. If you want to reduce carbs and have full control over ingredients, making it yourself is the most reliable option.

With a longer fermentation time, the bacteria have more opportunity to consume the lactose. After 24 hours, most of the carbohydrates have been broken down, resulting in a much lower-carb yogurt. The extended culturing time also allows beneficial bacteria to multiply, creating a yogurt that’s richer in probiotics than store-bought varieties.

The result? A combination of lower carbs, healthy fats, and gut-friendly bacteria that can fit within a Keto lifestyle.

If you’re choosing your base, opt for full-fat milk to align with Keto principles. And for those avoiding dairy, there are plenty of low-carb, plant-based alternatives. Almond milk is a popular choice, while coconut milk is naturally lower in carbs and higher in fat—making both excellent options for homemade yogurt.

In a nutshell, if you want to enjoy yogurt on Keto, homemade is the way to go.

1.  24-hour full-fat yogurt

This traditional cow milk yogurt method is left to ferment for 24-hours. The method also works with other types of full fat milk - try homemade goat milk yogurt and homemade raw milk yogurt.

2.  Thick & Creamy Greek Yogurt

To make Keto-friendly Greek yogurt start with 24-hour full-fat yogurt (method is linked above.) To make it ‘Greek style’ the yogurt is strained to remove some of the liquid whey. Besides improving the consistency, straining increases the protein and removes some of the lactose sugars which helps to further lower the carbohydrates. If you leave the yogurt to drip overnight you will be left with delicious, creamy yogurt cheese (curd / Labne). 

3.  Cultured Probiotic cream (or sour cream)

Cultured, cream is keto heaven. The preparation is just like homemade 24 hour yogurt with raw milk, only it’s made with pure cream. Real cream is basically just fat, so unlike milk, it has only traces of lactose to begin with. If you ferment cream long enough, the little bit of lactose is eaten up by healthy bacteria. The result: good fat with a healthy dose of good bacteria. 

4.  Quark

Quark is a German fermented milk product with a creamy texture which is classified as an unaged, soft cheese. It absolutely divine and tastes somewhere between sour cream and yogurt but is a little sweeter than both and without the tang.

5.  Coconut yogurt with no added thickener

Many thickening additives in store bought coconut yogurt are not keto-friendly. If you have ventured into making homemade coconut yogurt, you’ve probably discovered that it’s not easy to achieve the texture of store-bought varieties. This homemade method using canned Aroy-d coconut milk requires no added thickener, tastes amazing and is very simple to make.

6.  Almond milk yogurt

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. Fortunately, making it at home is very simple. 

7.  Gut loving coconut yogurt with gelatin

Gelatin is an animal derived product rich in cell healing amino acids that strengthen the gut lining and is known to help lower inflammation - it's truly the perfect gut-loving and keto-friendly thickener. We recommend a premium quality powdered gelatin. 

8. L REUTERI & PROBIOTIC FERMENTED DAIRY

L reuteri and other similar non-traditional methods are not officially yogurt but fermented dairy. These methods offer additional health benefits due to their high probiotic content. Made with high-fat ingredients they are ideal on a ketogenic diet. Unlike traditional yogurt making, they incubate for 36-hours and add prebiotic fibre to the milk to feed the bacteria and boost the probiotic potential. 

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