Can You Get Greek Yogurt Lactose Free? The Ultimate Guide

December 30, 2025 •

5 min read

According to the National Institutes of Health, about 68% of the world's population has some degree of lactose malabsorption, making the search for lactose-free alternatives increasingly common. Greek yogurt, while naturally lower in lactose than regular milk, is not entirely lactose-free on its own, but specific manufacturing processes and alternative ingredients make it possible for everyone to enjoy this protein-packed food.

Quick Summary

Special manufacturing techniques, such as adding lactase enzymes or using alternative milk sources, make lactose-free Greek yogurt widely available. Many commercial brands produce dairy-based, lactose-free versions, while non-dairy alternatives offer naturally lactose-free options like those from coconut or cashew milk. For those with mild sensitivity, regular Greek yogurt's lower lactose content and probiotics may be digestible, but labeled lactose-free products are the safest option.

Key Points

Lactose-Free Greek Yogurt Exists: Yes, you can buy and make Greek yogurt that is completely lactose-free, thanks to added lactase enzymes.
Not All Greek Yogurt Is Lactose-Free: While traditional Greek yogurt has less lactose than regular yogurt due to straining, it is not zero-lactose and can still affect those with severe intolerance.
Non-Dairy Options Are Available: For those avoiding dairy completely, there are many delicious Greek-style yogurt alternatives made from coconut, almond, or cashew milk.
Homemade is an Option: You can make your own lactose-free Greek yogurt at home using ultra-pasteurized lactose-free milk and a yogurt starter.
Check the Label: Always check product labels for a 'lactose-free' certification to ensure it's safe for those with high sensitivity.
Probiotics Aid Digestion: The live and active cultures in yogurt help break down lactose, which is why many with mild intolerance can handle regular Greek yogurt.
Know Your Sensitivity Level: Determine if you have a mild or severe intolerance, as this will dictate whether low-lactose or strictly lactose-free options are necessary.

Understanding Lactose in Traditional Greek Yogurt

Traditional Greek yogurt is a strained dairy product, which is what gives it its characteristic thick, creamy texture and tangy flavor. This straining process involves removing the liquid whey, and because much of the lactose is carried away with the whey, the final product contains significantly less lactose than regular, unstrained yogurt. A typical 6-ounce serving of plain Greek yogurt may contain only 4 grams of lactose, compared to the 12 grams found in a cup of regular milk.

However, it's crucial to understand that "less lactose" is not the same as "lactose-free." For individuals with severe lactose intolerance, even this reduced amount can cause digestive issues like bloating, gas, and abdominal pain. The live and active bacterial cultures (probiotics) in yogurt do assist in breaking down lactose, which is why some people with milder sensitivities can tolerate it, but this is not a guarantee for everyone. Therefore, if you are highly sensitive, seeking out products specifically labeled "lactose-free" is essential.

How Is Lactose-Free Greek Yogurt Made?

Commercial producers have two primary methods for creating dairy-based lactose-free Greek yogurt:

Enzyme Addition: Manufacturers add the lactase enzyme to milk before fermentation. The lactase breaks down the complex lactose sugar into more easily digestible simple sugars: glucose and galactose. This process is the key to creating a truly lactose-free product that still tastes and feels like traditional dairy Greek yogurt.
Using Lactose-Free Milk: Some companies simply start the process with milk that has already been treated with the lactase enzyme. This ensures that the final product is suitable for even the most sensitive individuals. After fermentation, the yogurt is strained like any regular Greek yogurt to achieve its thick consistency.

Commercial Lactose-Free and Non-Dairy Options

The market for lactose-free products has expanded significantly, offering numerous choices for consumers. Brands like Liberté and Oikos offer dairy-based Greek yogurt with added lactase, while many others focus on non-dairy alternatives.

Popular non-dairy Greek yogurt alternatives:

Coconut Milk Yogurt: Brands such as Cocojune and So Delicious use full-fat coconut milk to create a thick, creamy, and naturally lactose-free yogurt.
Almond Milk Yogurt: Kite Hill offers a Greek-style yogurt made from almond milk, providing a clean flavor and a good source of protein.
Cashew Milk Yogurt: Forager Project uses cashew milk to make its creamy, dairy-free yogurt.
Soy Milk Yogurt: Alpro and Silk both offer soy-based Greek-style yogurts that are naturally lactose-free and a good source of protein.

Comparison: Greek Yogurt, Lactose-Free, and Non-Dairy


Feature	Traditional Greek Yogurt	Dairy-Based Lactose-Free Greek Yogurt	Non-Dairy Greek Yogurt (e.g., coconut)
Lactose Content	Low, but not zero. Levels vary by brand and fat content.	100% Lactose-Free. Lactase enzyme breaks down the lactose.	Naturally 100% Lactose-Free.
Best For	Individuals with mild lactose sensitivity.	Highly sensitive lactose intolerant individuals.	Lactose intolerant and vegan individuals.
Source	Strained cow's milk.	Cow's milk treated with lactase.	Plant-based ingredients like coconut or almonds.
Texture	Thick and creamy due to straining.	Maintains the thick and creamy dairy texture.	Varies by base; coconut can be very creamy, almond may be slightly thinner.
Flavor	Characteristically tangy.	Tangy dairy flavor is maintained.	May have a distinct flavor from its base ingredient (e.g., coconut).
Nutritional Profile	High in protein, calcium, and probiotics.	High in protein, calcium, and probiotics.	Varies significantly. Some are lower in protein, but some are higher in fat.

How to Make Your Own Lactose-Free Greek Yogurt at Home

For those who prefer to have complete control over their ingredients, making homemade lactose-free Greek yogurt is a straightforward process. You will need a yogurt maker or a way to maintain a consistent low temperature, like an Instant Pot with a 'Yogurt' function.

Ingredients:

1/2 gallon (64 oz) ultra-pasteurized lactose-free milk
1/4 cup plain lactose-free yogurt with live, active cultures as a starter
Optional: Sweetener, vanilla extract

Instructions:

Heat and Cool: If not using ultra-pasteurized milk, heat the lactose-free milk to 180°F to pasteurize it, then cool it down to 110-115°F. If using ultra-pasteurized, simply heat to 110-115°F.
Add Culture: Whisk a small amount of the warm milk into the starter yogurt to temper it, then combine the mixture with the rest of the milk.
Incubate: Place the mixture in your yogurt maker or Instant Pot and incubate for 8 to 12 hours. The longer the incubation, the tangier and thicker the yogurt.
Strain for Greek Style: For a thick Greek yogurt consistency, strain the fermented yogurt through a cheesecloth or a fine-mesh sieve for several hours to remove excess whey.

Conclusion: Finding the Right Option for You

Whether you need a completely lactose-free product due to a high sensitivity or simply want a delicious dairy alternative, you have more choices than ever before. While traditional Greek yogurt is low in lactose, it is not truly lactose-free and may still cause symptoms for some. The best and safest options include commercially-produced dairy-based lactose-free Greek yogurts and a wide variety of excellent non-dairy alternatives made from coconut, almond, and soy. Making your own at home also provides a customizable and rewarding experience. For those managing severe lactose intolerance, consulting with a healthcare provider can help determine the best approach.

The Greek Yogurt Advantage

Greek yogurt is known for its high protein and probiotic content, supporting gut health. It is also low in fat and versatile for both sweet and savory dishes. With numerous lactose-free options available, everyone can enjoy its nutritional benefits.

Greek vs. Regular Yogurt for Intolerance

Greek yogurt contains significantly less lactose than regular yogurt, making it easier to digest for many with mild lactose intolerance. However, it is not suitable for those who are highly sensitive unless it is specifically labeled lactose-free.

Lactose-Free or Dairy-Free?

Dairy-based lactose-free yogurt is made from cow's milk with added lactase enzyme, while dairy-free yogurt is made from plant-based sources like coconut or almonds. Both are safe for those avoiding lactose, but only dairy-free options are suitable for milk allergies or vegan diets.

Making it at Home

Making homemade lactose-free Greek yogurt is possible by using store-bought lactose-free milk and a yogurt starter culture. The extended fermentation process and optional straining help create a thick, tangy, and digestive-friendly result.

Frequently Asked Questions

Fage offers a lactose-free Greek yogurt option called FAGE BestSelf, which is made from cow's milk with added lactase enzyme. The regular Fage Greek yogurt, while low in lactose, is not lactose-free.

People with severe lactose intolerance should not consume regular Greek yogurt, even though it is lower in lactose. They should opt for products explicitly labeled 'lactose-free' or choose non-dairy alternatives to avoid symptoms.

Lactose-free Greek yogurt is a dairy product made from cow's milk that has been treated with the lactase enzyme. Dairy-free Greek yogurt, however, contains no dairy at all and is made from plant-based milks like almond or coconut.

To know if a Greek yogurt is lactose-free, you must check the product label for the words "lactose-free". This certification indicates that the product has been specially processed to remove all lactose, making it safe for those with intolerance.

Yes, due to the straining process that removes much of the liquid whey, Greek yogurt naturally contains significantly less lactose than regular, unstrained yogurt. However, the remaining amount may still be problematic for sensitive individuals.

Yes, you can make lactose-free Greek yogurt at home by using store-bought lactose-free milk and a plain lactose-free yogurt starter with live cultures. A yogurt maker or Instant Pot with a 'Yogurt' function is ideal for maintaining the correct temperature.

Popular non-dairy Greek yogurt brands include Kite Hill (almond milk), Forager Project (cashew milk), and Oikos' dairy-free line (coconut milk). These offer a naturally lactose-free alternative for vegan diets or milk allergies.