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Georgia's Keto Yogurt

  • Writer: mom
    mom
  • Mar 21, 2025
  • 4 min read

Updated: Apr 7, 2025


All right party people, this is probably the most awarded food item of all time in this household, and by awarded I mean Georgia loves it EVERY 👏 SINGLE 👏 DAY 👏


I love it too, it's one of the very few things I feel confident batch-making on a Sunday, for the whole work week.


When we started off with our keto journey, a couple of years ago now (and Georgia just turned 2 and still had issues with eating independently and swallowing), one of the natural choices of "snack" that we were recommended by her metabolic team was coconut yogurt.


Quantity per 100g of product

Protein - 2.2 g

Fat - 23 g

Carbohydrate, available - 2.2 g

sugars, total - 2.2 g

5.2:1 ratio


Truly an ally, with such low carb content, good fat, and live cultures. But Georgia grew tired of the strong coconut flavour and richness pretty quickly. I started blending it with other things but I soon had to phase it out (although she hasn't had any in over a year so I might try again now that she's a strong and independent 4 year old).


So there I was, with limited food options that needed to be soft enough so Georgia could work on her chewing, swallowing, and learning to use a spoon, but not too liquidy.


Another big ally in my kitchen has always been fresh cream. I would add it to blue milk to make it keto and 2:1 (it worked wonders, btw), or whip it and feed it to G with some fruit. We have a few brands we confidently rotate, but our favourite is the Pams one. We occasionally buy the Lewis Road Creamery Double Cream if we are feeling fancy or I need some extra fat jammed in there.


Quantity per 100g of product

Protein - 2.4 g

Fat - 36.3 g

Carbohydrate, available - 3.1 g

sugars, total - 3.1 g


And that's how this recipe was born. With fresh cream, I knew I could whip it and add just a tiny sprinkle (0.2-0.3 grams) of Guar Gum (Ceres Organics) to make it the perfect consistently for G. And, as you know by now, I am a big fan of adding "primary macro" ingredients if I can, so it's easier to swap them out.


For the protein, I already knew that our favourite yogurt was the Plain Unsweetened (De Winkel) from the early days of G's weaning. I did a deep dive into the quality of NZ yogurt, and this one came out as our top choice. Also, for the purposes of this, I loved how it has really, really low carb content, leaving space for other produce. This was ingredient number 2.


Quantity per 100g of product

Protein - 5.6 g

Fat - 1.4 g

Carbohydrate, available - 0.8 g

sugars, total - 0.8 g


Finally, to fill up whatever is left of the carbohydrates component, I have two options:

  1. NatVia Sugar Free jams

  2. any low-carb fruit that's in season


And now that I have my 3 pillars, I would do the usual where I fix 2 component and use the 3rd as variable, and the easiest thing to do is to put the carb component as a variable. A few reasons, one is for the flavour - if you keep the cream and the yogurt, the different carb will give the impression you're eating something different every time - and the other is to give yourself room to use what's in season.


Then, it was just a matter of putting everything in our trusty calculator and make sure that the numbers were numbering with our 2:1 ratio.


Reminder: 2:1 ratio means that for every 2 grams of fat, there can only be 1 gram of protein + carbs combined.

Et voilà, here's your new best friend, if your best friend was a snack.


Georgia's Keto Yogurt Recipe


An image of a plate with a simple frittata on the bottom left, and some eggs on the top right of the picture

Nutritional values per serving (with feijoa)

Protein: 4.30g

Fat: 17.25g

Carbs: 4.09g

2:1 ratio


Fixed Ingredients

  • 45g Fresh Cream (Pams)

  • 55g Unsweetened Yogurt (De Winkel)


Variable Ingredient - choose one

Note: this is not an exhaustive list of all possible fruits, just what we normally use depending on availability. We favour fruit that you can somehow mash.

OR - and this is a curly one who made it into the mix purely because it's dad's favourite spread so we always have in our fridge:

  1. Whip the fresh cream as your first step, ensuring you add the Guar Gum to help with the final consistency

  2. Add your yogurt in - this just needs a super quick mix

  3. Add your choice of carbs in, again don't over-mix or it'll deflate

  4. Ideally pop back in the fridge for at least 20 minutes before consuming, but G would tell you it's not necessary


And now ENJOY!


This keeps really well in the fridge for up to 5 days - just make sure none of your ingredients has an expiry date that is before those 5 days!

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