KETO LOW-CARB INSTANT POT YOGURT (HEART HEALTHY)
I’ve always loved Keto Low-Carb Instant Pot Yogurt. It’s delicious on its own or in a variety of dishes both savory and sweet. You can prepare yogurt using cow, goat, or sheep’s milk. The milk needs to be heated to kill all pathogens. For our Keto Low-Carb yogurt, however, I use ultra-pasteurized milk that is lower in carbohydrates and sugars and higher in protein.
Ultra-pasteurized milk lasts three times longer on shelves than normal heat-treated, processed milk. The reason is that the higher temperature kills any E. Coli and salmonella or non-pathogenic bacteria that can cause spoilage.
Fairlife is the brand I love. When using ultra-pasteurized milk, you don’t have to heat it first. You can make the yogurt using room temperature milk in your Instant Pot.
WHAT IS THE NUTRITIONAL VALUE OF KETO LOW-CARB INSTANT POT YOGURT?
As mentioned above, this Keto Low-Carb Instant Pot Yogurt is prepared with Fairlife 3.2% milk. The recipe calls for 2 bottles (3 liters each). I have added the nutritional label as this milk cannot be calculated with a regular recipe calculator. Fairlife milk is lower in sugar and carbohydrates and higher in protein. Three liters of this milk equals 12 cups. This makes about 24 (1/2 cup) servings.
WHY MAKE KETO LOW-CARB YOGURT WITH AN INSTANT POT?
Why do I make my Keto Low-Carb Instant Pot Yogurt in an Instant Pot? Yogurt is incubated, meaning it is held at a constantly warm temperature (110 F to 116 F) for a period of about 8 to 10 hours. The length of time will determine the level of tanginess in the resulting yogurt. An Instant Pot’s programming keeps the temperature right in that target zone, eliminating a bunch of potential issues—like stringy yogurt caused by too-warm temperatures.
IS MAKING KETO LOW-CARB INSTANT POT YOGURT DIFFICULT?
Keto Low-Carb Instant Pot Yogurt is simple to prepare. Place your 2 (1.5 liter) bottles of Fairlife milk into the sterilized pot. Add 2 tablespoons (or up to half a cup) of your favorite store-bought yogurt (with live cultures), and a teaspoon of calcium chloride. Calcium chloride helps to stabilize the milk proteins. During ultra pasteurization, the proteins can become unstable. This process can keep the milk from full coagulation. Adding calcium chloride is optional.
WHAT IS THE TASTE PROFILE OF KETO LOW-CARB INSTANT POT YOGURT?
I absolutely love the taste profile of this Keto Low-Carb Instant Pot Yogurt. The finished product has a thickness between regular and Greek yogurt. It is super creamy with gentle tanginess. If you like a more sour taste profile, incubate the yogurt for 9 to 10 hours rather than for 8. If you add the contents of a probiotic capsule to increase the strains, the finished yogurt will be tangier.
WHAT ARE THE HEALTH BENEFITS OF KETO LOW-CARB INSTANT POT YOGURT?
This Keto Low-Carb Instant Pot Yogurt is 30 times higher in healthy gut bacteria than any store-bought version.
Did you know that yogurt contains nearly every nutrient that your body needs? Plain yogurt contains calcium. One cup provides 49% of your daily needs. It is also high in B vitamins, particularly vitamin B12 and riboflavin. Both B vitamins help to protect against heart disease. One cup also provides 38% of your daily need for phosphorus, 12% for magnesium and 18% for potassium. These minerals are essential for several biological processes, such as regulating blood pressure, metabolism and bone health.
WHAT WINE HARMONIZES WITH KETO LOW-CARB YOGURT?
Will this Keto Low-Carb Instant Pot Yogurt work with wine? Well, we often do not enjoy a glass of wine with a cup of plain yogurt. But yogurt is the base of many dishes that pair well with wine.
Chicken kabobs with tzatziki works well with a crisp, dry white wine with lots of acidity like Sauvignon Blanc, dry Riesling, Pinot Gris, Pinot Grigio, and Vino Verde.
Ranch dressing made with plain yogurt also has that tanginess that works nicely with a crisp, dry white. Choose one of the wines listed above.
You can also use plain yogurt for an Alfredo sauce. This sauce will still have that slight tang. Choose a stainless steel Chardonnay as a match.
Plain yogurt is the base ingredient for a plethora of Indian dishes and curries. Most of these dishes contain some form of heat and spice. You need to offset this heat with a sweet wine. In following a Keto diet or in living a low-carb lifestyle, we don’t want to use up your carbs on a glass of wine. Why add the extra carbs to your meal when you can find zero carb wines! You have a couple of options:
- Drink whatever wine you like (as long as it’s bone dry) and don’t worry about pairing the wine to dish. Enjoy your wine the way you like it.
- If you like to create harmony between the wine and the food, you’ll need some sweetness in the wine to offset the heat and spice. Add a pinch of stevia or monk fruit sweetener to your glass of wine. Choose whites like Riesling or Gewurztraminer or a pink rose. These varieties taste great when bone dry or sweet. So they taste great with the added sweetener. The wine’s sweetness will nicely offset the heat and spice.
*Wine Tips: To support your Keto diet or low-carb lifestyle, choose low-carb, low-sugar, and low-alcohol wines that are free of additives and artificial coloring. Include your wine carb macros as part of your meal. Remember, your liver will process alcohol before nutrients, pausing ketone creation and slowing the ketosis process. Your body will also metabolize alcohol as fuel before using food. This can slow fat burning and may cause your body to store carbs, fat, and protein as excess body fat. Alcohol consumption also stimulates the appetite. So, drink low-sugar, low-carb, and low alcohol wines in moderation.
DO YOU REQUIRE CALCIUM CHLORIDE FOR MAKING INSTANT POT YOGURT?
Calcium chloride (CaCl2) improves the curd-clumping properties by coagulating the milk to optimize the yields of both yogurt and fresh cheeses. Calcium chloride is particularly recommended for use in milk that will not coagulate properly or well under normal conditions due to ultra-pasteurization or due to low milk solids.
HOW DO I MAKE MY KETO LOW-CARB INSTANT POT YOGURT THICKER IF I DON’T HAVE CALCIUM CHLORIDE?
Do. need Calcium Chloride for my Keto Low-Carb Instant Pot Yogurt? The fat in yogurt is part of what makes it thick, so using Fairlife 3.2 per cent fat will result in a thicker yogurt than skim milk. You can also add cream to the milk or use it in place of milk to increase the fat content. For a heart healthy version you can use Fairlife skim milk, as well.
DO I NEED TO USE FAIRLIFE MILK IN MAKING MY KETO LOW-CARB INSTANT POT YOGURT?
You can use any milk you desire, as long as it is ultra-pasteurized. Otherwise, you will need to boil the milk first so that all potential pathogens are destroyed. Keep in mind that one cup of plain yogurt made with regular milk contains about 17 grams of net carbs. You can reduce the carb count by using heavy cream to make your homemade yogurt.
You can use any milk you desire, as long as it is ultra-pasteurized. Otherwise, you will need to boil the milk first so that all potential pathogens are destroyed. Keep in mind that one cup of plain yogurt made with regular milk contains about 17 grams of net carbs. You can reduce the carb count by using heavy cream to make your homemade yogurt. One cup of 35% cream has 6.6 grams of carbs and 4.9 grams. However, your yogurt will also be super high in calories and fat. Yes, I know that fat is allowed on a Keto Low-Carb diet. But I think it’s important to also eat the right fats. Heavy cream contains 83.2 grams of fat, 304 mg of cholesterol, 8 grams of net carbs, 4.8 grams of protein, and 800 calories. The fat in 35% cream is mostly saturated. This means that your yogurt will not aid in helping to reduce the risk of cardiovascular disease.
Compared with regular 2% milk, Fairlife milk has significantly more protein and calcium — 13 grams and 380 milligrams — compared with 8 grams and 283 milligrams, respectively — and about half the sugar and carbs. Fairlife milk contains (1 cup) contains 150 calories, 8 grams fat (5 of these saturated), 30 mg cholesterol, 120 mg sodium, and 6 grams of carbs (sugars). This milk is clearly healthier for your Keto Low-Carb lifestyle.
WHAT KETO LOW-CARB HEART HEALTHY RECIPES CAN YOU ENJOY?
WHAT IS SHARI MAC’S PRODUCT RECOMMENDATION FOR YOUR KETO LOW-CARB DIET?
I cannot tell you how awesome this product is! I use my Instant Pot all the time. Beats a crock pot any day. This particular one has 11 different settings to air fry, roast, bake, dehydrate, pressure cook, slow cook, rice cooker, yogurt maker, steamer, sauté pan, yogurt maker, sterilizer and food warmer. Can you believe you can use this as an air fryer! OMG! Cook fast or slow. I love making pulled pork in my Instant Pot. It’s so juicy and tender and falls apart at your finger tips. I stand behind this product 100%. Check it out.