Low Carb Vegan Hemp Yogurt | Meat Free Keto - a sugar free, dairy free, soy free and nut free easy to make addition to your breakfast routine!

Low Carb Vegan Hemp Seed Yogurt

Another day, another non-dairy low carb vegan yogurt substitute! I know – super appealing description. Lately, I’ve been trying to reduce my consumption of nuts – mostly because I realized I use them for basically everything, and should diversify my protein sources a bit. I also thought that using hemp seeds for yogurt would be a lower carb alternative to the low carb vegan cashew yogurt I usually make.

That hunch was not wrong! This yogurt is silky and smooth, and only .4g of net carbs per 1 cup serving. Seriously! This yogurt recipe is soy-free and sugar free, as well as technically being paleo, if that’s your thing. It’s also not fermented, which makes it more of a pudding than a yogurt, but work with me here. A lot of people don’t handle fermented foods well, and some just aren’t that keen on having a science experiment sitting on their counter for a few days. Plus, not fermenting this means you can eat it in just a few hours!

I’ll get to the recipe in juuuust a second, but I’m also going to point out that this has 10g of protein per serving, which is pretty amazing for something not remotely fortified with protein powder! I’m such a huge fan of this recipe, and so excited to post it! I really hope you try this – let me know if you do, either on social media, or in the comments!

Low Carb Vegan Hemp Yogurt | Meat Free Keto - a sugar free, dairy free, soy free and nut free easy to make addition to your breakfast routine!

Notes on Making Vegan Keto Hemp Yogurt

  • Because this recipe uses glucomannan powder, the order of the steps is very important!
  • You can hypothetically substitute xanthan gum or guar gum for the glucomannan, though I have not personally tried this.
  • To get the tangy flavor, I added 1/2 cup of lemon juice at the end, but if you wanted a different flavor, you could reduce the lemon juice to about 2 tbsp (for that acidic note), and then add in berries or cocoa powder, or an extract. The world is your oyster!
  • Glucomannan powder will not thicken enough to set up unless it reaches a hot enough temperature, so if you notice that your yogurt is not starting to thicken at all, you can toss it in a saucepan on medium-high heat, and wisk until it does. This shouldn’t happen, though, as long as your water is boiling!

Low Carb Vegan Hemp Seed Yogurt

Category: Breakfast

Cuisine: Vegan, Low Carb

Yield: 4 cups vegan yogurt

Serving Size: 1 cup

Calories per serving: 166

Fat per serving: 12g

Carbs per serving: .4g net

Protein per serving: 10.1g

Fiber per serving: 5.1g

Low Carb Vegan Hemp Seed Yogurt

This super low carb, keto-friendly vegan yogurt is dairy free, sugar free and even yeast, nut and soy free. It's a simple and delicious addition to your breakfast routine!



  1. Boil the water, and combine 1 cup of water with the hemp seeds in a high powered blender. Process until the seeds are smooth and completely free of lumps. There will be black specks that are a natural part of the seed, but if you blend long enough (about a minute), they won't be noticeable in the texture. So, they're just a visual thing.
  2. With the blender still running, add in the glucomannan powder and then the remaining two cups of just-boiled water. Process for another 15-30 seconds. You'll notice that the mixture will have started to thicken.
  3. Add in the lemon juice (or whatever flavor you want!) and blend for a few seconds until thoroughly combined.
  4. Pour into a clean container, seal and refigerate for at least 2-3 hours, until the yogurt sets!


  • Kate April 10, 2017 at 4:49 pm

    Hi Liz,

    Quick question, If I’m not vegan could I sub the glucomannan for gelatin? Thanks!

    • Liz April 10, 2017 at 6:49 pm

      Hi there! You definitely could, but I’m not totally sure of the quantity you’d want to use. The method would be different as well – you would want to bloom the gelatin in cold water before adding it in with the hot mixture! I’m sure you already knew that, but I figure I should say it anyway. 🙂

      • Kate April 10, 2017 at 6:53 pm

        Thank you!

        • Liz April 10, 2017 at 6:53 pm

          My pleasure!

    • Liz April 10, 2017 at 6:52 pm

      Okay, I looked into it a little more, and it seems like the general consensus is that you use twice as much gelatin as you would gums (which glucomannan acts as here). Of course, I haven’t tested it, so I can’t say for sure!!

  • Jennifer April 15, 2017 at 3:53 am

    I’m so excited to try this! I just need to get my paws on some glucomannan!

    • Liz April 16, 2017 at 8:48 am

      Thanks for the enthusiastic comment! I usually get glucomannan powder on Amazon – I’ve never seen it in stores, though I bet some health stores would have it!

  • Rachel April 23, 2017 at 9:18 am

    I made this today. I used guar gum and it worked beautifully! Thanks for the recipe!

    • Liz April 23, 2017 at 9:33 am

      I’m so glad it turned out well! Thanks for letting me know how the guar gum worked out!!

  • Kelley June 7, 2017 at 5:35 pm

    Happy to find this! Made it tonight this evening. I used xanthum gum, seemed to work just fine. Also threw in some blackberries. Taste tested before putting in the fridge, tasted good!

    • Liz June 11, 2017 at 7:45 am

      Thanks for commenting, Kelley. I’m so glad you liked this recipe!

  • Sonja November 15, 2017 at 7:47 pm

    Thanks for the great recipe. I used Xantham gum and added vanilla extract + 3 drops of stevia, the taste is amazing. That said the texture is like a thick soup or shake — is this the way it’s supposed to be? Is there a keto way to get it closer to a yogurt viscosity? thanks!

    • Liz November 15, 2017 at 7:52 pm

      Hi Sonja! Hm, when I make this with the glucomannen powder, the texture is thick like yogurt. Maybe more xanthan gum is needed? I based the quantities on a reader’s input, but can do a little research to see!

      • Sonja November 16, 2017 at 11:08 am

        thanks for your guidance – i will use glucomannen powder next time!

        • Liz November 19, 2017 at 7:38 pm

          No problem! I’ll try some experimenting with xanthan gum to see what proportions work best!

  • Ann March 27, 2018 at 12:21 pm

    This is great.The glucomannan can be replaced with psyllium husk.Great alternative for vegans and people on keto diet.
    Thank you.

    • Liz March 27, 2018 at 12:22 pm

      Thanks for the tip, Ann! That’s really helpful for people who can’t find glucomannan powder. 🙂


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