Homemade Keto Probiotic Protein Yogurt is so easy to make! This high protein yogurt recipe is a cheaper and much healthier way to enjoy yogurt - your gut will thank you!
Homemade Probiotic Yogurt
If you have never made homemade yogurt before because you thought it was too difficult, I’m here to tell you that you can do it. It’s not difficult at all. After you’ve done it once, you’ll scratch your head and wonder why on earth you hadn’t done it sooner! Plus, since it is your own creation, you can decide what flavour, how much protein as well as how thick or thin you want your homemade yogurt to be.
Although there are numerous ways to make homemade yogurt, making a homemade keto yogurt that is super high in probiotics is not very common. You see, most homemade yogurts are made at temperatures too high for many of the good strains of bacteria to survive the process. That means that the yogurt that you think you are eating that is supposedly chock-full of probiotics, is most likely not!
Why Make Homemade Keto Probiotic Protein Yogurt?
Why take the time to make homemade yogurt? Well, if you think that eating store-bought yogurt will actually improve your gut health, youw will be disappointed to hear that conventional yogurts achieve no real gut health benefits.
However, if you make your homemade yogurt, your gut will be thanking you. This homemade keto yogurt recipe is fermented with two unconventional strains of Lactobacillus reuteri to achieve effects that include:
- Smoothing of skin wrinkles due to an explosion of dermal collagen
- Accelerated healing, cutting healing time in almost half
- Reduced appetite, the so-called “anorexigenic” effect—food still tastes good, but you are almost completely indifferent to temptation
- Preservation of bone density—Obtaining L. reuteri is one of the most important steps you can take to prevent osteoporosis
- Deeper sleep—though this benefit is enjoyed by less than 20% of people
- Probiotic effects that may include prevention of small intestinal bacterial overgrowth, SIBO (read more about my battle with SIBO here)
Best Probiotics for Homemade Keto Yogurt
Although there are many different strains of probiotics on the market, there are a few that stand out in the health world. Here are some of my favourites:
- Lactobacillus Reuteri - In humans, L. reuteri is found in different body sites, including the gastrointestinal tract, urinary tract, skin, and breast milk. It has been shown to improve the strength of our gut lining which helps improve the symptoms of inflammatory diseases.
- Bacillus Coagulans - People who take B. coagulans have noted improvement with constipation and irritable bowel syndrome (IBS). It is also used for diarrhea, gas, and indigestion.
- Lactobacillus Gasseri - L. gasseri might help the body break down food, absorb nutrients, and fight off "bad" organisms that might cause diseases. One study that followed 210 people with significant amounts of belly fat found that taking Lactobacillus gasseri for 12 weeks reduced body weight, fat around organs, body mass index (BMI), waist size, and hip circumference.
You can either buy all these strains separately or simply pick one strain and only use it. Most of the time, I ended up making my homemade yogurt using BioGaia as my "go-to" choice.
Homemade Probiotic Yogurt Ingredients
To make this high protein yogurt recipe, you will need a couple of ingredients that you may not necessarily have in your pantry. Below is a list along with the actual products that I use to make my keto probiotic protein yogurt.
- Milk - I have used unsweetened almond milk, half and half as well as heavy cream to make my homemade keto yogurt. For a higher fat content, use heavy cream. If you are looking for a lighter high protein yogurt for your PSMF days, I recommend using almond milk. The higher the fat content of your milk, the thicker your yogurt will be.
- Probiotics - Sometimes I will use one capsule of L. Reuteri, L. Gasseri as well as Bacillus Coagulans. Othertimes, I will simply use one probiotic strain. The choice is yours and it really all depends on what results you are looking for. Make sure that the brand you use has at least 3 billion CFU per capsule. Also, since you will need to open the capsule, make sure that the brand you buy is in capsule form and not a tablet. IF using a tablet, you will need to crush the tablet into powder.
- Protein Powder - I add a scoop or two of any flavoured keto protein powder to not only give this homemade keto yogurt some flavour but to also add a dose of protein. You do not have to add any casein if you do not want to. The brand I use is Nutricost Vanilla Casein which only contains 1 gram of sugar per large serving.
- Inulin - Inulin is a prebiotic fiber. Prebiotic fibers are not digested or absorbed in the stomach which therefore make zero net carbs but helps certain beneficial bacteria to grow. It is a starchy substance found in a wide variety of fruits, vegetables, and herbs, including wheat, onions, bananas, leeks, artichokes, and asparagus.
How to Make Homemade Keto Yogurt
There are only 4 basic steps needed to make this keto probiotic protein yogurt.
Combine the dry ingredients:
- Add 2 level tablespoons of inulin to the glass yogurt container. Add your probiotic of choice. I like to use 10 crushed tablets of Gastrus (or open the capsules of the probiotics you are using that provide at least 200 million CFUs of L. Reutiri) to the inulin and give it a quick stir. (You can use a rolling pin or a mortar and pestle to crush the tablets.)
Make a slurry
- Add approximately 2 tablespoon of half and half to the bowl and stir until to make sure that there are no clumps of powder remaining.
Ferment the Yogurt
- Whisk in the remaining half and half. Cover lightly with a lid or other means. Ferment by maintaining at 100 degrees F for 36 hours.
Add the additional Protein Powder
- Once 36 hours have passed, stir in 1-3 scoops of your favourite casein or pea protein powder. If the mixture seems too thick, add more half and half or almond milk. Add any additional flavours or sweeteners if desired. Place the bowl in the fridge to thicken overnight.
Do I have to use inulin in my keto yogurt?
You will need some type of "food" to feed the probiotic bacteria. Inulin is a zero carb food so it is the perfect choice for making a keto yogurt. However, you can also use 1 teaspoon of sugar instead. It will add some carbs to the final product but not too many.
What type of milk can I use to make homemade keto yogurt?
I have tried making this yogurt with almond milk and it turned out VERY watery so I do not suggest anything less than half and half in terms of the amount of fat. The more fat in your milk, the thicker the end product will be.
What does homemade probiotic yogurt taste like?
The first time you make homemade yogurt it will likely taste tangy, no matter how long you incubate it for. This is because your taste buds are used to overly sweetened, store-bought yogurts. If you want to sweeten the homemade keto yogurt, you can add 1-2 tablespoons of sugar-free maple syrup at the end. You can also add vanilla extract or a scraped vanilla bean.
How can I thicken my yogurt?
You can use heavy cream instead of half and half or simply add additional protein powder to your yogurt.
How long will this high protein yogurt recipe last?
The yogurt will stay fresh in the refrigerator for about two weeks.
Why does this keto yogurt not call for heating the milk product first?
In order to keep as many good bacteria alive as possible, we are not going to first heat the milk. Heating the milk will actually kill the good bacteria. So, by adding an additional 24 hours to the timer (as compared to other homemade yogurt recipes), we are allowing all the beneficial bacteria to grow and become super powerful.
More High Protein Recipes
Looking for other high protein recipes like this? Try these:
More Easy Keto Dessert Recipes
These are some of my favourite easy keto dessert recipes:
- 4 cups half and half (or heavy cream)
- 2 tablespoons of prebiotic fiber such as inulin
- 10 tablets BioGaia Gastrus or 2 tablespoons previous batch of L. reuteri yogurt (whey or curds or mixture of both)
- Optional - 1-3 scoops protein powder and sweetener for added flavour.**
- Add 2 tablespoons of inulin to the glass yogurt container.
- Add 10 crushed tablets of Gastrus (that provide 200 million CFUs of L. Reutiri) to the inulin and give it a quick stir. (You can use a rolling pin or a mortar and pestle to crush the tablets.)
- Add approximately 2 tablespoon of half and half to the bowl and stir until to make sure that there are no clumps of powder remaining. Whisk in the remaining half and half.
- Cover lightly with a lid or other means. Ferment by maintaining at 100 degrees F for 36 hours.
- OPTIONAL - Once 36 hours have passed, stir in 3 scoops of your favourite casein or pea protein powder. If mixture seems too thick, add additional half and half or almond milk.
- Place the bowl in the fridge to thicken overnight.
* using half and half will result in a thinner yogurt which is perfect if you want to add more protein powder to your yogurt - this will help to thicken the yogurt.
** Nutritional information does not include any protein powder or added flavours as these vary greatly on brand.
- Prep Time: 5 minutes
- Cook Time: 36 hours
- Category: Breakfast, Snack
- Method: Fermenting
- Cuisine: Keto, Low Carb, Sugar-free
- Diet: Gluten Free
- Serving Size: 1/12 recipe
- Calories: 101
- Sugar: 3
- Fat: 9
- Carbohydrates: 3.6
- Fiber: 0
- Protein: 2.6
Keywords: probiotic, homemade, yogurt, how to, high protein, keto, sugar-free, low carb, healthy