The keto diet limits food intake to low-carb, high-fat foods that can help deplete glucose and trigger ketosis. One of the foods you can enjoy on keto is Greek yogurt. This is because this yogurt is high in fat, contains fewer net carbs, and has no added sugar.
The taste of this yogurt can be too plain, especially for a sweet tooth. How can you make plain yogurt taste good without increasing its carb content? In today’s read, I will tell you how to sweeten Greek yogurt. I will tell you keto-friendly ingredients to add to plain Greek yogurt to balance the sour taste with naturally sweet flavors.
What is Greek Yogurt?
I know no one ever focuses on what it is, but the flavor of this delicious yogurt. Greek yogurt is strained or concentrated yogurt, made from eliminating the whey protein and other liquids from regular yogurt. The main difference between Greek yogurt and regular yogurt is the former has a thicker consistency.
Regular yogurt is naturally sweeter than Greek yogurt. The latter has a more sour and tart flavor. Plain Greek yogurt also has a higher protein content because some manufacturers add milk proteins to the yogurt at the end of the manufacturing process.
Greek Yogurt Nutrition Facts
According to the USDA, 100 g of Greek yogurt made from whole milk contains:
- Energy: 95 kcal
- Protein: 8.78 g
- Total fat: 4.39 g
- Saturated fat: 2.39 g
- Monounsaturated fat: 0.958 g
- Cholesterol: 17 mg
- Total Carbs: 4.75 g
- Total sugars: 3.25 g
- Calcium: 111 mg
- Magnesium: 10.7 mg
- Phosphorus: 126 mg
- Potassium: 147 mg
- Sodium: 34 mg
- Riboflavin: 0.244 mg
- Thiamin: 0.055 mg
- Niacin: 0.227 mg
- Vitamin B6: 0.044 mg
- Retinol: 38 µg
What are the Benefits of Plain Greek Yogurt?
Here are reasons to love Greek yogurt besides its natural flavor:
Supports Gut Health
Plain yogurt contains prebiotics that are food for the good bacteria in your gut. Eating Greek yogurt can help increase the bacterial diversity of your gut further promoting digestion. The type of plain yogurt you consume matters. For a healthy gut, it is paramount to reduce sugar intake.
Sweetened yogurt contains added sugars that can cancel out the health benefits of eating Greek yogurt. Enjoy Greek yogurt that contains not more than 15 g of sugar to get the full benefits of your yogurt.
Good for the Bones
Greek yogurt contains magnesium, phosphorus, and calcium, all nutrients necessary for growth and strengthening of bones and teeth. A study done for 12 weeks on men participating in a resistant training program and consuming Greek yogurt concluded that taking Greek yogurt while exercising can increase bone formation and decrease injuries.
Weight Management
Greek yogurt is a high-protein food. Proteins tend to increase satiety levels reducing food intake which can help with weight maintenance.
A study done on healthy adults showed that consuming plain yogurt can lead to improved weight and body composition. Plain yogurt intake is associated with lower BMI, reduced weight gain, lower body fat, and smaller waist circumference.
Nutrient Dense Food
Besides being high in protein, it is rich in zinc, selenium, and B12. These macro vitamins and minerals make it a good addition to your diet to promote overall health.
Good for Muscle Recovery
Protein is essential for muscle building and repair. Athletes and bodybuilders can benefit from muscle recovery by adding plain yogurt as a snack to their diet.
Individuals who are strength training can get more muscle gains, thickness, and leaner body composition when they incorporate plain yogurt into their diet.
Keto dieters restrict carb intake to 20g-50g a day. Your method of how to sweeten Greek yogurt has to fit the recommended carbohydrate intake requirements.
How to Sweeten Greek Yogurt
Here’s how to sweeten Greek yogurt without increasing net carb intake:
Natural Sweeteners
Sweetened Greek yogurt contains artificial sweeteners and excess sugar that can spike your blood sugar. A good option to make your yogurt taste good is by adding a low-carb natural sweetener. Monk fruit sweetener, stevia, and Allulose will add natural sweetness to your rather bland yogurt taste.
Berries
Most fruits are not allowed on a keto diet because they are high in sugar so they will spike your blood sugar kicking you out of ketosis. Fresh fruit, fruit juice, and fruit juice concentrates are a no-go zone for keto dieters.
However, berries are allowed on keto because they are low in carbohydrates. Fresh berries and frozen berries are good ways to add flavor and make your yogurt taste good. Blueberries, raspberries, strawberries, and blackberries, you name it! These incredibly sweet fruits will add sweet and sour flavor combinations to take your yogurt to the next level!
Coconut Flakes
Why have a boring bowl of yogurt, when you can have delicious yogurt with coconut flake toppings? You will be pleasantly surprised by the explosion of different flavor combinations. The sweet taste of your coconut flakes will neutralize the mouth-puckering tartness of Greek yogurt making it more palatable to a sweet tooth.
Remember to go for the unsweetened store-bought varieties that do not contain any artificial sweeteners that can increase your carb intake. Coconuts are rich in healthy fats, so your body will have enough fats to oxidize for energy.
Nuts and Nut Butter
One perfect sweetener that will not only flavor yogurt but improve its texture is nut butter. Add one or two tablespoons of nut butters, whether it is almond butter, peanut butter, or cashew butter to your yogurt to improve the taste of your yogurt.
You can also add it to yogurt smoothies for post-workout nutrient-dense meals. This is a high-fat, high-protein meal that will promote fat-burning and increase muscle building and recovery.
You want your yogurt lighter and not thick, but would still love the nutty flavor in your yogurt? Worry not!
Pour your plain yogurt into a bowl and simply sprinkle toasted nuts or chopped nuts as a topping! This will add richness to your yogurt without messing with its texture. Sprinkle nuts and fruit slices on top, and voila, the perfect breakfast is served!
You can make your nut butters at home so that you can control what you add to them. Buy nut butters without added sugars and artificial flavors.
Flavor Extracts
Extracts are great natural sweeteners. They are also used in small servings so you can still stay within your carb limit while using them. You only need a few drops of almond extract, lemon extract, and vanilla extract to take the next level. Vanilla extract is a good natural sweetener with few net carbs in a serving size of the flavoring. Consider using natural vanilla extract over artificial vanilla extract.
Sweet Spices
Spices can add a great depth of flavor to whatever food you make. Sweet spices like cinnamon and nutmeg can add a natural sweet flavor to your Greek yogurt. Cinnamon is a warm spice that can boost the taste and aroma of your plain yogurt.
Besides flavor, cinnamon boast of anti-diabetic, antioxidant, anti-carcinogenic, antimicrobial, lipid-lowering, and anti-inflammatory properties. It is also calorie-free.
Dark Chocolate
Other toppings you can add to your Greek yogurt to make it taste good are chocolate chips. Dark chocolate is keto since it has high amounts of cocoa than milk. This chocolate is not only delicious but is good for heart health.
Research suggests that consuming dark chocolate can increase high-density lipoproteins (HDL cholesterol) and reduces serum low-density lipoprotein levels (LDL cholesterol). Sprinkling chocolate chips will not only do your taste buds some good but your heart as well. Plus, you can start your day with a delicious dark chocolate treat to reduce stress levels!
Protein Powder
There’s a myth that only athletes and bodybuilders, or physically active individuals are the only people who use protein powders. This is not true! If you feel like you need some extra protein or you’re not getting enough from your diet, then get yourself a good protein powder.
How do you know which one to go for? The best protein powders contain Whey protein. Also, for keto dieters, a sweetened protein powder is not the best choice because of the added sugar that can kick you out of ketosis. A sweetened protein powder contains more carbs than an unsweetened variety, so choose wisely.
Put your yogurt into a blender, add one or two spoons of protein powder and nut butter, throw in some fruit slices, and blend. Pour into a mason jar, and you have a nutrient-dense protein shake!
I know you are wondering why a few things are missing in my How to Sweeten Greek Yogurt guide, but we’re getting to that. Some of the foods recommended to improve the taste of your Greek yogurt are not keto-friendly.
Some examples of things you can add to Greek yogurt to make it taste good that are not keto-friendly include:
- Maple syrup: Pure maple syrup is a natural sweetener made from concentrating the sap of the sugar maple tree. Despite the health benefits of maple syrup, its high sugar levels disqualify it as a keto food. Maple syrup has a glycemic index of 54. In addition, one tablespoon of maple syrup contains 13.4 g of total carbs and 12.1 g of total sugars.
- Sweet Potato: Under-the-ground vegetables are considered high in carbs and are not allowed on the keto diet. Adding a sweet potato to your Greek yogurt will increase your carb intake kicking you out of ketosis.
- High fructose corn syrup: Fructose is a carbohydrate found in fruits and vegetables. Since keto restricts carb intake, using high fructose corn syrup will have you exceeding your carb limit. One tablespoon of this syrup has 14.4 g of total carbs and no fiber.
- Granola or rolled oats: Granola is made of whole oats, some nuts and seeds, and dried fruit. Now the ingredients making granola themselves are high in carbs, so what happens when you combine them? One ounce serving of granola contains 15.3 g of total carbs, 2.52 g of fiber, and 12.78 g of net carbs. Granola has a glycemic index of 60.
Can I Add Honey to Yogurt?
No matter how delicious honey is, it is not allowed on a ketogenic diet. Honey is a sugar and is high in carbohydrates, so adding honey to food will kick you out of ketosis. One tablespoon of raw honey contains 17.3 g of total carbs, 0.042 g of fiber, and 17.2 g of net carbs. Moreover, honey has a glycemic index of 58, meaning adding honey to Greek yogurt can spike your blood sugar levels.
Bottom Line
There are several ways you can improve the taste of your Greek yogurt without increasing your carb intake. Using low-carb keto foods to sweeten Greek yogurt is the best way to ensure you stay within your keto carb limit. Avoid high-carb sweeteners like honey and sugar that can kick you out of ketosis.
How do you improve the taste of your Greek yogurt? Which fruit is your go-to natural sweetener? Drop your answers in the comments below!
