I’m sure this sugar-free and vegan yogurt will be a staple in your keto-vegan kitchen! I promise it will please you in every way: the taste is delicious while the psyllium pampers your gut — and if you add a capsule of probiotics, you’ll get those good bacteria to pamper your gut even more. And because this yogurt lacks sugar, (you can certainly sweeten it with stevia), it will save you from a sugar rush that is really harmful to your body, for example to your veins and brain.
As you can see, this yogurt does good for every part of your body!
About the Keto-Vegan Coconut Yogurt recipe
About one year ago, I started really missing a dairy-free alternative to yogurt. Also many of my clients and readers would benefit from a dairy-free sugar-free yogurt recipe. As I follow a keto diet and also write about it, the yogurt should be really low in carbs as well.
The yogurt should be based on plant-based milk. I went through different options in my mind. My favorite, almond milk, might be too runny and liquid for this yogurt. Moreover, it doesn’t contain fat, and as I was planning to use the yogurt as breakfast, for an ideal keto breakfast you should get most of the energy from fat.
I soon realized that coconut milk was the best option. Even better was coconut cream. Luckily the large grocery store near us sells thick coconut cream without any thickeners or food additives. The fat content is 20% and it has only 1.9 grams net carbs per 100 grams (3.5 oz) coconut cream, so it’s ideal for a keto-vegan diet.
I was pondering different keto-friendly thickeners for the yogurt. Coconut cream is quite thick, but not as thick as yogurt. I was thinking of guar gum, xanthan, glucomannan, or psyllium. From those, I chose psyllium because of its soluble fibers that do good for the gut.
Now I had the basic ingredient and the thickener. However, as this wouldn’t be fermented yogurt it would lack the sour flavor. Therefore, I also needed something to achieve that sour flavor. Lemon or lime juice would be good options, I thought, from which lemon juice has fewer carbs and is more affordable (at least here where I live).
I experimented with different amounts of coconut cream, psyllium husk powder and lemon juice, and soon got the ratios perfected. However, I wanted to get the lactic acid bacteria that the dairy-based yogurt has after fermenting, so I decided to break a capsule of probiotics to the yogurt. Moreover, as I like sweet stuff, I also sweetened the yogurt with a small squirt of stevia glycerite.
Tips for making the Keto-Vegan Coconut Yogurt
I recommend to use as thick coconut cream as you can find. Like that, you’ll get the best consistency to the yogurt. Sure, you can use thinner plant-based milk and use more psyllium to thicken it, but the texture won’t be that nice and you won’t get those important fats that you need on a ketogenic diet.
For the psyllium, be sure to use fine powder, as coarse psyllium husks don’t dissolve properly but leave nasty tiny particles to the yogurt.
I strongly recommend using probiotics in this yogurt. Dairy-based yogurt naturally contains lactic acid bacteria which a non-fermented plant-based yogurt lacks. A straightforward way is to take a capsule of probiotics, open it, and sprinkle it on the mixture. Remember to stir well.
You can sweeten your yogurt with stevia or another natural sweetener. The basic version tastes good as is, but sweetener takes it into different heights. You can even play with flavored stevias. Powdered erythritol and monk fruit (luo han guo) are also great natural and calorie-free sweetener options. If you serve the yogurt with berries, you get a good dose of vitamins and some natural sweetness — without too many carbs.
For making this yogurt, you basically need just 3 ingredients: coconut cream, lemon juice, and psyllium husk powder. However, I always add some stevia and probiotics to my yogurt. Moreover, I mix a scoop of unflavored (or vanilla-flavored and stevia-sweetened) rice protein just before I’m planning to eat it. Like that, there is substantial protein as well. Rice protein made from sprouted brown rice is a complete protein, i.e. it contains all the essential amino acids. Moreover, it’s gentle on the stomach, unlike for example pea protein or soy protein (you’ll never see soy protein in my kitchen! In my opinion all soy products, except fermented soy products, should be banned immediately!). Moreover, I also add a handful of berries for extra flavor and vitamins. Cranberries and raspberries are the lowest in carbs. Go for wild berries if you can, as the farmed berries are bred and thus contain more natural sugar and less vitamins.
So here’s to make this delicious keto-vegan yogurt:
Pour the coconut cream into a small bowl (this brand is quite thin here; I recommend to use as thick coconut cream as you can find).
Squeeze some lemon juice.
Add 1 tablespoon lemon juice to the coconut cream.
If you wish, add some stevia to sweeten the yogurt.
You can also take a capsule of probiotics…
And sprinkle it in.
Take psyllium husk powder…
…and sprinkle it gradually, while whisking all the time to prevent lumps.
Pour the mixture into a serving bowl.
Let set and thicken at room temperature overnight.
Serve with fresh berries and a scoop of rice protein if wished.
But here’s finally the video how to make this amazing body and mind pampering plant-based yogurt:
And here’s the recipe:
Ingredients
- 1 cup = 240 ml unsweetened coconut cream
- 1 tablespoon freshly squeezed lemon juice
- 1/4-1/2 teaspoon psyllium husk powder
- (Optional: 5-10 drops liquid stevia)
- (Optional: 1 veggie caps probiotics)
Instructions
- Mix coconut cream, lemon juice (and stevia and probiotics if using) in a small bowl.
- Add gradually the psyllium husk powder while whisking all the time.
- Let set and thicken at room temperature overnight.
- Serve with a scoop of unflavored or stevia-sweetened rice protein and fresh berries.
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