How to make cheap, tasty, lactose-intolerant compatible Carb-free Yoghurt

**TL;DR:** Use a yoghurt maker for 24 hours. Also I wrote down WAY too many details I found out to help with the procedure.

So [when bigclive showed his yoghurt maker](, I was amazed at the fact that I can make yoghurt at home if I wanted to. But every yoghurt, even natural unsweetened yoghurt, has carbs in it. At least the ones from the milk.

Or so I thought until I did some research on some German Keto-Forums. Some of them found out that if you let a cheap yoghurt maker (one without a timer, they usually go only up to 12 hours) keep running for 24 hours instead of the recommended 8-12 hours (i.e. keep the yoghurt batch at 43°C constantly the whole time), every last bit of the milk sugars get eaten up by the fermentation bacteria. This results in a pretty much carb-free yoghurt.

The only downside: the texture is a bit weird for yoghurt, but otherwise it’s completely safe to eat. One yoghurt jar, which came with my yoghurt maker, contains about 175g of yoghurt, or 84kcal of energy at 0.0 carbs. You can modify each yoghurt to your liking as well! I prefer lemon aroma with a small shot of Stevia sweetener.

– 1 Yoghurt Maker Machine that does **not(!!)** have a timer so you can let it run as long as you like OR a precise enough oven which can do 43°C continuously
– 1 Litre of homogenized milk (super easy route, but highly depends on the milk brand) OR 1 Litre of whole milk (extra step required, but the result will always work)
– 100-150gr starter yoghurt, either from a previous batch or from a good natural-quality yoghurt from the store, OR you buy powdered yoghurt starter cultures packages online (IMHO too expensive).
– Fluid Flavourings from the baking aisle
– A fluid Sweetener of your likings


1. If you got yourself a yoghurt maker (mine was 23€ from Amazon, bundled with 14 jars!), start by reading the manual of it. Then follow their procedure and measurements for making yoghurt.

2. If using homogenized milk, I recommend preheating it to ~43°C in a microwave for convenience (I pour it into a pyrex bowl first). That’s it.

3. If you use whole milk, you need to heat it up to 85°C first. It’s the temperature where milk starts to foam. Use a water bath to avoid burning your milk, else keep watching and stirring. When it reaches this temperature, cool it down quickly using a cold water bath, ice bath or the fridge. Monitor the temperature until it reaches between 49°C and 43°C (optimal temperature!). Reheat your milk a bit, though, when it get’s below 32°C. That wouldn’t work out that well for your yoghurt. You can now proceed as if you used homogenized milk.

4. Prepare the jars by opening them and lining them up (you did put them into the dishwasher before their first use, right?). Add in the flavouring and sweetener. You can mark one jar for the next batch, in which you only add the starter yoghurt, but no flavours, fruits, low-carb chocolate chips, sweeteners, etc..

5. Now drop in 1-2 spoons of the starter yoghurt (or powdered yoghurt starter cultures) into each jar OR drop 1-2 spoons for each jar into the milk and stir it in. Pour the milk into the jars to the level the manufacturer states usually up to 1-2cm from the lid). Give each jar a light stir, close them up and put them in the yoghurt maker or oven, whatever you use.

6. Now you do the only important change to the procedure of the manufacturer: Set your timer to 24 hours. Try to get to the jars between 24 and 26 hours after switching on the device!

7. Your yoghurt will be runny as water, so be careful when you pop them in the fridge straight from the maker. The yoghurt will firm up in the fridge!

You now have some yoghurt jars to eat within the next 3 to 7 days, depending on the quality of the milk you used and the cleanliness of your kitchen and jars.

After doing the procedure 2-3 times, you will be able to do the preparations within 10 minutes straight.

**Some notes:**

– The results depend highly on the milk quality and the starter yoghurt you use. I had surprisingly good results with a cheap milk brand and a cheap starter yoghurt. On the contrary, a high-quality milk and a natural-yoghurt from the store had only mediocre results for me. So experiment a bit with the combinations!

– Another thing about stirring: The more you stir the flavourings in the jar, the better they mix and do not float on top of the yoghurt later.

– Sometimes water pockets build up in the yoghurt. These are completely fine to eat! It just means you left the yoghurt in the machine for 24 hours instead of 8-12…

– My costs for each batch of yoghurt of 7 jars including ingredients and power are about 80 euro-cents or about 1 USD, or 11 euro-cents per jar, or 14 US-pennies per jar.

Categories:   Uncategorized


  • Posted: April 12, 2018 09:26


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