Is There a Keto Greek Yogurt? Your Ultimate Guide

November 12, 2025 •

4 min read

According to research, whole-milk Greek yogurt is often strained to remove whey, significantly lowering its lactose (milk sugar) and carbohydrate content. This process means that yes, there are keto Greek yogurt options available, but you must choose the right type and brand to ensure it fits your macros.

Quick Summary

This guide reveals how to identify keto-friendly Greek yogurt, detailing key nutritional considerations like low carbs and high fat. It covers brand selection, dairy-free options, and tips for creating a keto-compliant yogurt bowl.

Key Points

Choose Plain and Unsweetened: The most critical rule is to avoid yogurts with added sugars, which are found in virtually all flavored Greek yogurts.
Opt for Full-Fat: Higher fat content is beneficial on a keto diet for meeting macro goals and increasing satiety.
Read Nutrition Labels: Always check the carbohydrate count per serving and ensure no added sugars are listed.
Consider Dairy-Free Alternatives: Unsweetened, full-fat coconut yogurt is a great option for those avoiding dairy.
Customize Your Flavors: Add your own keto-friendly sweeteners, berries, nuts, or seeds to plain yogurt for a personalized treat.
Make It at Home: For full control over ingredients and macros, making homemade keto Greek yogurt is a viable option.
Mind Your Portions: Even with low-carb yogurt, consuming too much protein can affect ketosis, so eat in moderation.

Navigating the Dairy Aisle: How to Find Keto Greek Yogurt

Finding a suitable Greek yogurt for a ketogenic diet is possible, but it requires careful label reading. The key is to select a full-fat, plain, and unsweetened variety to minimize carbohydrate intake and maximize healthy fats. Traditional Greek yogurt, due to its straining process, typically contains fewer carbs than regular yogurt, but added sugars in many commercial products can quickly undermine your keto goals.

Why Plain, Full-Fat is Key

Most Greek yogurts with added fruit, honey, or other flavorings are loaded with sugar, making them unsuitable for a low-carb lifestyle. Opting for a plain, unsweetened version is the safest bet. Furthermore, choosing a full-fat or whole-milk variety increases the fat content, helping you meet your daily macro goals for ketosis. The higher fat content also contributes to satiety, keeping you feeling full longer.

Key Nutritional Markers to Look For

When scrutinizing nutrition labels, focus on these numbers. Aim for a yogurt with the lowest possible carbohydrate count per serving. A 1/2 cup serving of plain Greek yogurt typically has around 3–5 grams of carbohydrates, which is suitable for keto in moderation. Always check for added sugars, as these will increase the carb count dramatically. Some products, like Fage 5% Greek Yogurt, are often cited as good low-carb options for their balance of fat and protein.

Can you have flavored Greek yogurt on keto?

While most flavored Greek yogurts are a no-go on a ketogenic diet due to their high sugar content, you can create your own keto-friendly versions. By starting with a plain, full-fat Greek yogurt, you have a versatile canvas for low-carb flavorings. Some excellent additions include:

Keto-friendly sweeteners: Use liquid stevia, erythritol, or monk fruit to add sweetness without the carbs.
Fresh berries: A small handful of raspberries or blueberries can provide flavor and antioxidants while keeping carbs low.
Nuts and seeds: Sprinkle in chopped almonds, walnuts, chia seeds, or hemp hearts for added texture, fat, and fiber.
Flavor extracts: Add a dash of vanilla, almond, or coconut extract for a flavor boost.

Dairy-Free Keto Yogurt Alternatives

For those who are dairy-sensitive or prefer a plant-based diet, several high-fat, low-carb yogurt alternatives are available. Coconut-based yogurts are a popular choice, though it is crucial to ensure they are full-fat and unsweetened. The base of these yogurts is typically full-fat coconut milk or cream, which is fermented with probiotic cultures.

Making Homemade Keto Yogurt

If store-bought options are limited or too pricey, you can make your own keto-friendly yogurt at home. For a dairy-based version, you can combine whole milk and heavy cream with a yogurt starter culture and incubate the mixture until it thickens. For a dairy-free option, coconut milk can be fermented with a probiotic capsule.

What about protein in keto Greek yogurt?

While the keto diet emphasizes high fat and low carbs, Greek yogurt’s high protein content is a significant benefit. Protein is crucial for maintaining muscle mass. However, excessive protein can be converted into glucose through a process called gluconeogenesis, which could potentially interfere with ketosis. Therefore, it’s best to consume Greek yogurt in moderation and within your daily macro limits. For some individuals, full-fat, ultra-filtered milk options like Fairlife can be used for making keto Greek yogurt due to their lower carb profile compared to traditional milk.

Keto Greek Yogurt: Comparison Table


Feature	Plain, Full-Fat Greek Yogurt	Flavored Greek Yogurt	Homemade Keto Yogurt	Dairy-Free Keto Yogurt
Carb Content	Very Low (approx. 5g per 6oz)	High (often >15g per serving)	Very Low (can be customized)	Very Low (if unsweetened)
Fat Content	High	Variable (often low-fat)	High (customizable)	High (from coconut cream)
Added Sugars	None	Often significant	None (customizable)	Variable (choose unsweetened)
Cost	Moderate	Moderate to High	Low to Moderate	High
Customization	High	None	Excellent	Good
Dairy-Free	No	No	Optional (using coconut)	Yes
Best For Keto	Yes, with careful portion control	No	Yes, with full control	Yes, if dairy-free

Conclusion

In summary, finding a keto Greek yogurt is achievable as long as you prioritize plain, full-fat, and unsweetened varieties. These options offer the rich, creamy texture and probiotic benefits of Greek yogurt without the excess carbs that can disrupt ketosis. By checking nutrition labels for low carb counts and steering clear of added sugars, you can confidently enjoy Greek yogurt as part of your keto lifestyle. For those with dairy sensitivities or a preference for plant-based options, homemade coconut yogurt is an excellent alternative. Remember to enjoy in moderation to maintain your macro balance, and consider adding your own keto-friendly toppings for a customized, low-carb treat. For additional guidance, the online resource Groovy Keto offers further tips on selecting the right yogurt.

Frequently Asked Questions

The best Greek yogurt for keto is a plain, full-fat, and unsweetened version. This ensures the lowest carbohydrate count and highest fat content, fitting perfectly with ketogenic diet macro requirements.

Yes, Greek yogurt does contain some natural carbohydrates from lactose, but the amount is significantly lower than in regular yogurt because much of the whey is strained out during processing. A typical 1/2 cup serving of plain, full-fat Greek yogurt may have around 3–5 grams of carbs.

To make homemade keto Greek yogurt, you can combine whole milk and heavy cream with a yogurt starter culture and let it incubate. Recipes also exist that use sour cream and heavy cream for a simpler, quicker process.

No, most commercially available flavored Greek yogurts are not keto-friendly because they are sweetened with sugar, which drastically increases their carb count. Always choose plain and add your own keto-approved sweeteners and toppings.

If you can't find a suitable store-bought option, consider making your own at home using full-fat milk and cream. Alternatively, plain, full-fat coconut yogurt is an excellent dairy-free, store-bought option.

You should consume Greek yogurt in moderation. The exact amount depends on your daily carb limit and other macro requirements. A small, measured serving is generally fine, but overconsumption, especially of protein, can affect ketosis.

Non-fat Greek yogurt is generally not recommended for keto. The fat is removed, but this often results in a higher carb-to-fat ratio. Full-fat versions are better aligned with the high-fat, low-carb macros of a ketogenic diet.