Can you eat frozen yoghurt on keto?

In this article, we will answer the question “Can you eat frozen yogurt on keto?”, and how to make keto frozen yogurt?

Can you eat frozen yogurt on keto?

Yes, you can eat frozen yogurt on keto but make sure it is low-carb. Plain low-fat yogurt gives 17g and plain greek yogurt gives 6-8fg of naturally occurring carbs in a single cup serving. 

The carb content changes with the flavor and types of sweeteners used, so, make sure you read the nutrition label before buying.

Best keto ice cream brands 

Rebel Butter Pecan 

A single pint of a Rebel Butter Pecan ice cream only gives you 5g of carbs, 24g of sugar alcohols, and 700 calories. Both in-store and online purchases are available. Nutrition facts of 2/3 cup (89 grams) of this ice cream are given in the table below.

Calories 230
Fats 24g
Carbs 13g
Fiber 3g
Sugar alcohol 8g
Net carbs2g
Protein 3g

Arctic Zero Cake Batter 

This low-calorie, low-carb, and dairy-free keto ice cream is packed with prebiotic fiber and only provides 5g of net carbs per serving. It comes in a variety of delicious flavors like chocolate, cookie shake, salted caramel, etc. 

Both in-store and online purchases are available. Nutrition facts of 1/2 cup (58 grams) of this ice cream are given in the table below.

Calories  40 
Fat 0g
Carbs 9g
Fiber 4g
Sugar 5g
Sugar alcohol 0g
Net carbs 5g
Protein 1g

Enlightened Chocolate Peanut Butter 

This keto-friendly and low in net-carbs ice cream is made using skim milk. A single serving of this ice cream only gives 7g of protein and 100 calories. 

They also offer dairy-free low-carb desserts. Both in-store and online purchases are available. The nutrition facts of 1/2 cup (68 grams) of this ice cream are given below.

Calories 100
Fat 4.5g
Carbs 15g
Fiber 5g
Sugar alcohols 6g
Net carbs 4g
Protein 7g

Halo Top Cookies & Cream 

This ice cream contains the highest protein content among the other keto ice creams. The main ingredients include skim milk, eggs, erythritol(artificial sweetener), and prebiotic fiber. 

They also offer dairy and egg-free varieties. Both in-store and online purchases are available. The nutrition facts of 1/2 cup (66 grams) of this ice cream are given below.

Calories 80
Fat 2.5g
Carbs16g
Fiber 3g 
Sugar alcohol 5g 
Net carbs 8g 
Protein 5g 

Homemade Vanilla Keto Ice Cream 

This recipe serves 4.

Ingredients: 2 cups (500 mL) of canned full-fat coconut milk, 1/4 cup (48 grams) of erythritol, and 1 teaspoon (5 ml) of vanilla extract 

Procedure: Whisk everything until smooth and homogenous. Freeze after pouring into the ice cube tray. Blend the ice cream cubes to a smooth consistency before serving. The nutrition facts of ½ cup of this ice cream are given below.

Calories 226
Fat 24g
Carbs 3g
Fiber 0g
Sugar alcohol 12g
Net carbs 0g
Protein 2g

How to make blackberry sugar-free keto frozen yogurt?

Ingredients 

  • 4 cups Blackberries (frozen)
  • 1 cup Greek yogurt (full-fat)
  • 1 tbsp Lemon juice
  • 1 tsp Vanilla extract

Instructions 

  1. Add everything to a food processor and blend until smooth and homogenous. 
  2. Transfer to an air-tight container and freeze for at least 2 hours or desired consistency is achieved.

How to make low-carb chocolate chip cookie dough frozen yogurt?

Ingredients 

For the cookie dough:

  • ½ cup rolled oats use gluten-free if needed
  • ⅓ cup almond flour
  • ½ cup low sodium garbanzo beans or navy beans rinsed and drained
  • 1 tsp vanilla extract
  • ¼ tsp cinnamon
  • 2 Tbsp maple syrup
  • 2 Tbsp mini chocolate chips

For frozen yogurt: 

Instructions

Making the cookie dough  

  1. Blend oats and almond flour in a food processor to make a fine powder. Add the rest of the cookie dough ingredients except the chocolate chips and blend until cookie dough-like consistency is achieved.
  1. Empty the blender into a bowl. Add in the chocolate chips.
  1. Work the dough into pea-sized cookie dough balls and spread them on a wax paper-lined baking tray. Freeze for at least 2 hours.

Making the frozen yogurt

  1. Blend Greek yogurt, vanilla extract, almond extract, and maple syrup in a food processor for 40-45 seconds or until light and fluffy.
  1. Empty the blender into a square glass pan. Stir in the cookie dough balls. Put the lid on and freeze for 30 minutes.
  1. Stir the yogurt after 30 minutes and freeze it again. Repeat this process four more times. This shall take about 2 ½ hours. 
  1. Finally, freeze the yogurt for one hours before devouring it.

Conclusion

In this article, we answered the question “Can you eat frozen yogurt on keto?”, and how to make keto frozen yogurt?

References

https://www.healthline.com/nutrition/keto-ice-cream#our-picks
https://www.wholesomeyum.com/sugar-free-keto-frozen-yogurt-recipe/

Hello, I'm Sana Ameer. I'm a student of Food Science and Technology at UVAS. I like to bake and I aspire to become a Food blogger.