Keto Fermented Foods: Vegan Keto Yogurt Recipe

Keto Fermented Foods: Vegan Keto Yogurt Recipe

Note: Hi, friends! Just a a quick reminder – some of the links on this site are affiliate links, and so I may earn a little cash on qualifying orders. It doesn’t cost you anything extra, and is a nice way to help support this site! I also want to point out that I don’t promote products I haven’t actually tried or products that I don’t trust. πŸ™‚

Recently, I posted a few pictures of a homemade vegan keto yogurt to my Instagram account, and you guys seemed intrigued! I got a few comments, emails and DMs asking for a recipe, so I thought I should type one up, so I could explain all the little things that go into it. I wasn’t kidding when I said that this yogurt recipe makes the best coconut yogurt I have ever had. It’s creamy and tangy and coconutty, and just so tasty. It’s also low carb, vegan, soy-free and nut-free.Β If you follow me at all on Instagram, you probably know that I’m obsessed with fermented foods. I love the tangy taste of lacto-fermented foods, and the health benefits are just the icing on the cake! I also think that those of us on a vegan keto diet should really try to sneak something fermented into our diets each day. As you guys have probably discovered, it’s pretty much impossible to find a widely available low carb vegan yogurt. In fact, the one I used to eat a lot recently had a recipe change, and now has added maltodextrin (why???) and twice the carbs per serving. So, armed with some fermenting experience, and a drive for vegan keto yogurt, I got to breeding some bacteria.

If the process of fermenting something in your own house is a little weird, you’re not alone. The first time I made sauerkraut, I was convinced I would kill someone. Same with a sourdough poolish – it just seemed like it shouldn’t be possible to make this stuff at home. And don’t get me started on kombucha – that SCOBY added an entirely new level of weird to the whole affair. But as time went on, and I kept making food that was delicious (and not deadly!), I realized that making yourΒ own fermented foods was actually really easy.

This vegan keto coconut yogurt recipe is just that – really easy. The basic steps involve blending a probiotic with coconut milk, and then leaving it. That’s it. It’s so simple!

Keto Fermented Foods: Low Carb Vegan Yogurt - MeatFreeKeto.com - this dairy-free, soy-free, keto-friendly yogurt recipe requires just two ingredients and makes the best vegan yogurt I have ever had.

Tips For Making Vegan Keto Coconut Yogurt

  • Fermentation tools: Don’t be alarmed! This is actually an absurdly short list. It’s also not hard and fast – you can use whatever glass container tickles your fancy, so long as it can be covered by something porous. A lot of people use mason jars with cheesecloth secured over the top, but I don’t love working with cheesecloth. Instead, I use wide-mouth pint jars and sprouting lids designed to fit over them for my little keto fermentation station.Β 
  • This is a recipe for counter fermentation, not a yogurt maker or an instant pot! I don’t have either of those things and I’m not sure how the temperature would impact the probiotics. If you do use either of those, I would recommend using a vegan yogurt starter that is designed for the higher heat.
  • My kitchen is about 68 degrees (Fahrenheit) at the absolute warmest, and I manage to ferment things all the time! I find that keeping fermented foods near the stove is helpful, as heat from the oven and burners radiates out and keeps my little science projects warm.
  • It’s important to use clean jars, utensils, and lids for this project, so as not to culture anything weird.
  • I have succesfully doubled this recipe with great results!
  • I tried this with several brands: 365 (Whole Foods Market), Simply Organic (from Target), Thai Kitchen, A Taste of Thai and Native Forest. The Native Forest and 365 worked the best, followed by Thai Kitchen, followed by the Target and A Taste of Thai brands. The last two were a little soupier than any of the others.
  • The Trader Joe’s brand is really difficult to make work, as it contains no additional binders. If you have this one, I recommend adding a pinch of either agar agar, xanthan gum, guar gum, or glucomannan powder.
  • Nutrition is calculated based on the pre-fermentation sugar numbers. While the fermentation process actually consumes some of the sugars present, I always pre to err on the side of caution when calculating net carbs.

Troubleshooting Vegan Keto Coconut Yogurt

Why is my coconut yogurt separating?

A little separation is totally normal and the yogurt can just be mixed up before storing in the refrigerator. However, if you use a brand of coconut milk without any additional binders, it’s likely that the yogurt will stay separated. As I mention in the recipe notes, using a brand with guar gum, glucomannan powder or another binder is key for making sure this stays together. Brands that are just coconut milk will not thicken, and you will have to use just the coconut cream portion, draining off the excess liquid, to use for making coconut yogurt.

Nothing happened! What gives?

This can occur for a bunch of reasons, including:

  • Your kitchen was too cold and fermentation didn’t take place – try to find the warmest part to place the jar in
  • Not enough time has passed – if all other conditions are met, try waiting another 12-24 hours
  • Your probiotics are out of date, and won’t ferment
  • The probiotics got too hot and won’t ferment- this happens less frequently, but if you try to warm the mixture on the stove to bring it to temp, it can get too hot

It’s not as thick as yours – why?

This can be because of the brand used! As I noted above, the canned coconut milk from Whole Foods Market seems to produce the thickest yogurt (pretty much Greek yogurt), while those from Thai Kitchen and Simply Organic (from Target) produce a slightly thinner yogurt.

Keto Fermented Foods: Low Carb Vegan Yogurt - MeatFreeKeto.com - this dairy-free, soy-free, keto-friendly yogurt recipe requires just two ingredients and makes the best vegan yogurt I have ever had.

Keto Fermented Foods: Vegan Keto Yogurt Recipe

Prep Time: 5 minutes

Total Time: 5 minutes

Category: breakfast

Cuisine: vegan keto

Yield: 3

Serving Size: 1/2 cup

Calories per serving: 240

Fat per serving: 24g

Carbs per serving: 4g net***

Protein per serving: 0g

Fiber per serving: 0g

Keto Fermented Foods: Vegan Keto Yogurt Recipe

Keto Fermented Foods: Low Carb Vegan Yogurt - MeatFreeKeto.com - this dairy-free, soy-free, keto-friendly yogurt recipe requires just two ingredients and makes the best vegan yogurt I have ever had.

Ingredients

  • 1 can of full-fat coconut milk (see Notes)
  • ~30 billion bacteria worth of probiotics, 4 capsules of this brand (see Notes)

Instructions

  1. Pour the can of coconut milk into a blender. If it is not already liquid, blend for about 30 seconds until the fat and water have completely combined. Turn off the blender and break open the probiotic capsules, emptying the contents into the coconut milk. Be careful not to drop the capsule in!
  2. Pulse this mixture a few times and transfer to a clean pint jar. Secure the sprouting lid (or cheesecloth), and place in a warm, dark spot.
  3. Leave to ferment for 24-48 hours, checking for texture by carefully stirring the mixture with a clean spoon. If you want to taste the mixture now, just be careful not to reintroduce the spoon to the jar after it's been in your mouth!
  4. Once the yogurt reaches the desired consistency/taste, replace the sprouting lid with one that seals and refrigerate for up to a week. Any longer than this, and I've noticed the yogurt becomes a little too sour.

Notes

I've succesfully made this with A Taste of Thai, Thai Kitchen, 365 (Whole Foods Market private label), and Native Forest. The WFM brand and Native Forest tend to make the thickest yogurt. For probiotics, I used 2 servings of this probiotic, which has 14 billion bacteria per serving. I recommend no less than this! No matter what brand you use, aim for around 30 billion total bacteria. Where did I come up with this number? Trial and error!

*** Even though carbohydrates are consumed during the fermentation process, I wanted to list the full number of pre-fermentation carbohydrates. This number is actually inflated, so when you eat this yogurt, it has far fewer grams of net carbs. But, I like to err on the side of over-estimating. πŸ™‚

https://meatfreeketo.com/keto-fermented-foods-vegan-keto-yogurt-recipe/



13 thoughts on “Keto Fermented Foods: Vegan Keto Yogurt Recipe”

  • I am thrilled beyond belief to find your website! It has been so hard for me to be motivated to cook with all my allergies and now I have so many recipes of yours that I can’t wait to try- this means the world! Can you please let me know what kind of sprouting jar you used for this? A link would be great too. Thanks!

    • Hi, Kay! Thank you so much for your kind words. I’m so happy you’re finding my recipes helpful πŸ˜€

      I actually just used a standard wide-mouth pint jar that I bought in my local grocery store. Target has them, too! The link for visual reference is here (https://amzn.to/2HwVIPt), but they’re crazy expensive online. πŸ™‚

  • I was able to find one and made the recipe πŸ™‚ it’s now in the refrigerator and has gotten a bit solid on the top and more liquidy on the bottom- is this normal and would it ruin it to stick it in a blender? Thanks!

    • Hi again, K! It’s totally normal and either stirring it with a spoon or popping in the blender/food processor should work to bring it back together. πŸ™‚

      • What a fast reply- thanks so much! I’m so exited for this and can see this fitting into my rouitne. I just realized too that at our health food grocery store they sell a similar product for $25 a jar!

  • I made this the other day but with a different recipe – same probiotics used but I soaked 1 cup of cashews, drained, and blended them with 1 cup of unsweetened coconut milk – delicious! Have you tried doubling the recipe yet? Considering that on my next batch – would you double the probiotics?

  • rounding out week one of the 4 week plan.
    I feel great. so much energy, a few muscle aches but nothing major.
    Having signed up for other plans I can say this is by far the best. Easy to follow & execute recipes. Leftovers for following days which leads to success due to convenience and I am down 7 pounds on day 6.
    Wonderful, informative and delicious recipes.
    Thank you!

    • Hi Holly, thank you so much for sharing your experience! I’m so glad the plan is working out for you. πŸ˜€

  • Once you’ve made your first batch of yogurt, can you use a portion of it instead of probiotic pills to make another? If so, how much would you need to use? Thanks! x

    • Hi Whitney, great question! You should be able to, but I actually haven’t tried (I usually eat it all before remembering). I do have a batch going now that I am going to try this with and I will let you know. πŸ˜€

  • Would coconut cream work? I did buy the probiotic you suggest but cant find the recommended coconut milk, though I did find a can coconut cream

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