Keto Greek Yogurt Recipes You Can Make at Home

The best keto Greek yogurt recipes start with plain, full-fat Greek yogurt and add low-carb ingredients. Here are four: a breakfast bowl with toasted pecans and pumpkin seeds, a green goddess dip, almond-crusted chicken with a yogurt coating, and a no-sugar-added pumpkin mousse. Each gives net carbs per serving, calculated from USDA data.

Plain Greek yogurt is not carb-free: USDA lists about 7 g of carbohydrate in 170 g (3/4 cup) of plain whole-milk Greek yogurt, about 18 g in vanilla nonfat Greek yogurt and about 32 g in fruit-flavored low-fat yogurt. Keto diets typically keep carbohydrate under 50 g a day, sometimes 20 g (Harvard T.H. Chan School of Public Health), so stick to plain.

How net carbs are counted here

Net carbs are total carbohydrate minus fiber (UCLA Health), calculated here from USDA FoodData Central values listed on each recipe card. Brands vary, so check your label. Straining removes whey, which carries lactose (Karastamatis et al.), and USDA lists 3.98 g of carbohydrate per 100 g of whole-milk Greek yogurt against 4.66 g in plain whole-milk yogurt. To strain your own, see How to Make Greek Yogurt: A Step-by-Step Guide.

Before you start

A StatPearls review warns that people with diabetes taking insulin or sulfonylureas face heightened risk on a ketogenic diet, that those on SGLT2 inhibitors should avoid it, and that it is not recommended in pregnancy; talk with a clinician or registered dietitian first. Harvard notes that keto diets heavy in saturated fat may raise LDL cholesterol and suggests nuts, seeds and olive oil, which these recipes use.

Keto Greek yogurt recipes at a glance

Recipe	Servings	Active time	Total time	Net carbs per serving
Greek yogurt bowl with toasted pecans and pumpkin seeds	4	15 minutes	30 minutes	9.5 g
Green goddess Greek yogurt dip	14 (2 tablespoons each)	15 minutes	45 minutes	1 g
Almond-crusted Greek yogurt chicken	4	20 minutes	30 minutes	4.5 g
Pumpkin spice Greek yogurt mousse	4	10 minutes	2 hours 10 minutes	6 g

Greek yogurt bowl with toasted pecans and pumpkin seeds (breakfast)

Built like USDA MyPlate’s yogurt berry parfait, with toasted pecans and pumpkin seeds, both on Harvard’s keto list, in place of granola. Raspberries are low in net carbs, with 6.5 g of fiber per 100 g (USDA).

• Nuts keep browning after they leave the oven, so take them out a little early (University of Nebraska-Lincoln Extension).
• Using 1/2 cup of yogurt per bowl instead of 3/4 cup removes about 2 g of net carbs.
• Tree nuts, such as pecans and almonds, and milk are major food allergens (FDA); sunflower seeds can replace the nuts.

Green goddess Greek yogurt dip (dip or sauce)

Adapted from Penn State Extension’s green goddess dip, with whole-milk Greek yogurt and regular mayonnaise instead of low-fat versions, and more yogurt than mayonnaise. Serve it with celery and cucumber, or spoon it over the chicken below.

• Rinse the herbs under running water and pat them dry before chopping (FDA).
• At a party, set the bowl on ice and throw the dip out after 2 hours at room temperature (FDA).

Almond-crusted Greek yogurt chicken (baked)

Adapted from Mayo Clinic’s almond-crusted chicken, with Greek yogurt instead of milk and almond flour instead of the original ground almonds and all-purpose flour, so the crust has no grain.

• Don’t rinse raw chicken, use a separate cutting board for it, and wash your hands for at least 20 seconds after handling it (FoodSafety.gov).
• Go by a thermometer, not color: the thickest part must reach 165°F (74°C) (FoodSafety.gov).

Pumpkin spice Greek yogurt mousse (no sugar added)

Adapted from Clemson Cooperative Extension’s Greek yogurt pumpkin pie mousse, with whipped heavy cream in place of the sugar-free pudding mix and whipped topping, so no sugar or sweetener goes in.

• Use canned pumpkin whose label lists only pumpkin and shows 0 g on the “Includes Added Sugars” line (FDA).
• Any no-calorie sweetener you add is not counted in the nutrition; the World Health Organization advises against relying on non-sugar sweeteners for weight control.
• Whipping 1/4 cup of cream instead of 1/2 cup cuts saturated fat from about 9 g to 5.5 g per serving.

Variations

• Other nuts: walnuts or macadamias, also on Harvard’s keto list.
• Almond-crusted fish: coat 4-ounce fish fillets the same way and bake until they reach 145°F (63°C) or flake easily with a fork (FoodSafety.gov).
• Homemade yogurt: every recipe works with whole-milk yogurt you strain yourself; see Homemade Greek Yogurt: What You Need to Know.

How to store them

Refrigerate the dip, chicken and mousse within 2 hours, or 1 hour above 90°F (32°C), in covered shallow containers, and eat them within 3 to 4 days. Reheat leftover chicken to 165°F (74°C), or freeze it and use it within 3 to 4 months for best quality (USDA FSIS). Don’t freeze the dip or mousse, because yogurt may separate when frozen (K-State Research and Extension). Add raspberries to the bowls only when serving. Throw out any yogurt dish that shows mold (USDA FSIS).

More Greek yogurt recipes and guides

• Greek Yogurt Recipes You Can Make at Home: everyday recipes.
• Savory Greek Yogurt Recipes You Can Make at Home: marinades, sauces and dressings.
• Greek Yogurt Dip Recipes You Can Make at Home: tzatziki and other dips.
• Is Greek Yogurt Good for You? What the Evidence Says: the health research.
• How to Make Greek Yogurt: A Step-by-Step Guide: strain plain yogurt at home.

Sources

• Harvard T.H. Chan School of Public Health, The Nutrition Source. Diet Review: Ketogenic Diet for Weight Loss.
• Daley SF, Masood W, Annamaraju P, Khan Suheb MZ. The Ketogenic Diet: Clinical Applications, Evidence-based Indications, and Implementation. StatPearls, NCBI Bookshelf, National Library of Medicine (updated December 13, 2025).
• Ko E, Glazier E. Net carbs are carbs minus fiber and sugar alcohols. UCLA Health, July 20, 2022.
• Karastamatis S, et al. Effect of Modified Manufacturing Conditions on the Composition of Greek Strained Yogurt and the Quantity and Composition of Generated Acid Whey. Foods, 2022.
• USDA MyPlate Kitchen. Yogurt Berry Parfait.
• Henneman A. Toasting Nuts and Seeds Using the Microwave, Oven or Stovetop. University of Nebraska-Lincoln Extension.
• Hirneisen A. Green Goddess Dip Recipe. Penn State Extension (updated April 16, 2026).
• Mayo Clinic. Almond-Crusted Chicken.
• Clemson Rural Health and Nutrition Extension Team. Greek Yogurt Pumpkin Pie Mousse. Clemson University, Stirring Up Healthy Recipes.
• U.S. Food and Drug Administration. Food Allergies: What You Need to Know.
• U.S. Food and Drug Administration. Selecting and Serving Produce Safely.
• U.S. Food and Drug Administration. Serving Up Safe Buffets.
• U.S. Food and Drug Administration. Added Sugars on the Nutrition Facts Label.
• World Health Organization. WHO advises not to use non-sugar sweeteners for weight control in newly released guideline (May 15, 2023).
• FoodSafety.gov (U.S. Department of Health and Human Services). 4 Steps to Food Safety.
• FoodSafety.gov (U.S. Department of Health and Human Services). Cook to a Safe Minimum Internal Temperature.
• USDA Food Safety and Inspection Service. Leftovers and Food Safety.
• USDA Food Safety and Inspection Service. Molds on Food: Are They Dangerous?
• Blakeslee K. Safe Food Storage: The Refrigerator and Freezer (MF3130). Kansas State University Research and Extension.
• USDA FoodData Central. Yogurt, Greek, plain, whole milk (FDC ID 171304), SR Legacy.
• USDA FoodData Central. Yogurt, Greek, vanilla, nonfat (FDC ID 170902), SR Legacy.
• USDA FoodData Central. Yogurt, fruit, low fat, 10 grams protein per 8 ounce (FDC ID 171285), SR Legacy.
• USDA FoodData Central. Yogurt, plain, whole milk (FDC ID 171284), SR Legacy.
• USDA FoodData Central. Raspberries, raw (FDC ID 167755), SR Legacy.