Low Carb Vegan Hemp Seed Yogurt

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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 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

Print Recipe
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!
Course Breakfast
Cuisine Low Carb, Vegan
Servings 4 cups vegan yogurt
Calories 166


  • 3/4 cup hulled hemp seeds
  • 3 cups boiling water
  • 1/4 cup lemon juice
  • 2 tsp glucomannan powder
  • stevia to taste


  • 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.
  • 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.
  • Add in the lemon juice (or whatever flavor you want!) and blend for a few seconds until thoroughly combined.
  • Pour into a clean container, seal and refigerate for at least 2-3 hours, until the yogurt sets!


Serving: 1 | Calories: 166kcal | Carbohydrates: 0.4g | Protein: 10.1g | Fat: 12g | Fiber: 5.1g

Join the Conversation

  1. Hi Liz,

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

    1. Liz Author says:

      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. 🙂

      1. Thank you!

        1. Liz Author says:

          My pleasure!

    2. Liz Author says:

      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!!

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

    1. Liz Author says:

      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!

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

    1. Liz Author says:

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

  4. 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!

    1. Liz Author says:

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

  5. 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!

    1. 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!

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

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

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

    1. Liz Author says:

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

  7. Thanks so much– this was amazing and since im on keto was nervous about the dairy. Above all was the simplicity–

    1. Liz Author says:

      I’m so glad you like it! Simplicity is key 🙂

  8. I’m going to try adding probiotics this and leave out the glucomannan.

    1. Liz Author says:

      I would love to hear how this turns out!

  9. Hello, I’m just wondering the reason for boiling the water. Thanks.

    1. Liz Author says:

      Hi Pia, great question! If the water isn’t hot enough, the glucomannan will no form a gel and everything will be very liquidy. I don’t think this is the same for xanthan gum, though.

  10. I don’t have hemp seeds on hand at the moment. Will hemp protein powder work?

    1. Hi, Raye Ann! Hemp protein powder will not work here – only seeds or nuts! You could use sunflower seeds instead, though!

  11. Hi I have just googled an alternative for glucomannan powder and it’s come up with psyllium husk, I have that in my cupboard so will try that, fingers crossed

    1. Liz Author says:

      I hope it works! And this is good to know! 😀

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