Global · breakfast, snack
Easy Homemade Plain Yoghurt
Video by Everyday Food on YouTube · Open on YouTube
- Carnivore
- Low carb (8.8 g net carbs) but not keto: 49% of the energy is from fat, and keto meals get about 60% or more
- Vegetarian
- Gluten-free ingredients
- Nut-free
Contains: Milk. Check labels on stock, sauces and spice mixes.
Just milk and live cultures, with no added sugar or thickeners: a ¾-cup bowl gives about 6 g protein, a third of a day's vitamin B12 and some calcium for about 110 kcal.
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Ingredients 2
Method
Tap a time to watch that step in the video.
- Heat 5 cups whole milk in a heavy saucepan over medium heat, stirring now and then so nothing catches, to 180–185°F (82–85°C) on an instant-read thermometer. This sets the milk proteins for a silkier yoghurt. 1:03
- Turn off the heat and let the milk cool to about 110°F (43°C); any hotter and it will kill the cultures. 2:02
- Put ¼ cup plain yoghurt with live cultures in a glass bowl, whisk in a little of the warm milk, then whisk in the rest. 2:45
- Cover with plastic wrap, poke a few small holes in it and keep the bowl somewhere warm, around 90–100°F (32–38°C) — such as the oven, switched off — for 5–8 hours or overnight, until set. 4:18
- Refrigerate until well chilled. Stir the whey back in for a smooth, pourable yoghurt, or strain it in cheesecloth for a thicker one. Save ¼ cup as the starter for your next batch. 4:46
Tip. Makes about 5 cups. For a lower-fat yoghurt use reduced-fat milk; for a richer one replace a little milk with cream. Serve with berries, or savoury with olive oil, salt, pepper and cucumber.
The method is a summary in our words — the video shows every step.
One portion, ¾ cup (180 g), gives you 1 of 7
Where the energy comes from one serve
- Net carbs 31%
- Protein 21%
- Fat 48%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High34%
0.8 µg a serve, mostly from milk (96%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Calcium Source16%
207 mg a serve, mostly from milk (95%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Selenium Source12%
6.6 µg a serve, mostly from milk (97%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Show the other 12
Vitamin A9%
83 µg a serve, mostly from milk (97%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Zinc7%
0.7 mg a serve, mostly from milk (93%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Potassium5%
240 mg a serve, mostly from milk (94%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium4%
18 mg a serve, mostly from milk (94%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin B64%
0.1 mg a serve, mostly from milk (96%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Folate2%
9.3 µg a serve, mostly from milk (93%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Omega-32%
0 g a serve, mostly from milk (95%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin D1%
0.2 µg a serve, mostly from milk (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin E1%
0.1 mg a serve, mostly from milk (96%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Iron0%
0 mg a serve, mostly from plain yoghurt (100%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin C0%
0 mg a serve, mostly from plain yoghurt (100%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin K0%
0.5 µg a serve, mostly from milk (97%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Everyday Food; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.