This easy and delicious Greek yogurt and peanut butter bowl with whey protein is an amazing keto breakfast or snack idea.
Protein packed and ready in a minute, this filling keto breakfast makes for the perfect pre or post workout high protein snack as well, great for bodybuilders tired of shakes!
Table Of Contents
- High protein keto breakfast or snack
- Ingredient notes
- Making sure the yogurt is keto
- Natural vs Greek vs Skyr, which is best for keto?
- Whey isolate vs whey concentrate carbs
- Recipe variations
High protein keto breakfast or snack
This is PB & Greek yogurt bowl is one of my favorite high protein keto recipes, and I eat this exact mix (or a flavor variation) of it nearly every day! I have it mostly for breakfast, but sometimes I skip breakfast, train, and then have this just after.
Being sweet and creamy, this keto yogurt bowl is also nice for dessert, but as it’s so filling it’s best to half the recipe – I wouldn’t be capable of eating the whole bowl after a meal!
If you are following a keto or low-carb diet, it’s really important to select the correct ingredients for the LikeHotKeto PB & yogurt protein bowl. These are just some quick ingredient notes, below I have extra tips for you to choose the best keto yogurt and whey protein:
Greek yogurt: plain, no sugar added. Plain Skyr is a very good alternative, also high protein and low-carb.
Peanut butter or PB powder: all natural is the best keto option – the ones that list only peanuts on the ingredient label. This recipe is also great (and easier to mix and has less fat/calories) with powdered peanut butter. But look for a sugar-free peanut butter powder, they are not easy to find.
Whey protein: either unflavored whey protein or keto vanilla whey powder.
If using a vanilla flavored whey protein, try the mixed yogurt bowl before adding sweetener. You might not need to add any if the whey is really sweet.
Keto sweetener: use any keto friendly sweetener you like, to taste. It can be granulated, powdered or liquid. As this is a no-cook recipe, you can always try and add more if needed.
Cinnamon & walnuts: The Greek yogurt and peanut butter protein bowl is great by itself, but I love to add some cinnamon powder and crushed walnuts!
The warm cinnamon flavor and the bits of crunch from the walnuts turn this simple recipe into a really special treat.
Making sure the yogurt is keto
It is easy to get a keto friendly, low carb yogurt. All you need is to get a plain one. But it can be difficult is to navigate the labels and not fall into traps.
Sometimes the yogurt label reads “all natural”, there’s no pictures of fruits or anything, but still it can be sweetened with sugar or juice concentrate. Which ads a A LOT of carbs!
So, to be sure the yogurt you’re taking home is keto, reading the small print of the ingredient list is essential.
Natural vs Greek vs Skyr, which is best for keto?
Even being completely plain and as natural as possible, with only the essential to make yogurt (milk and starter cultures) and with no added sugars at all, yogurt still has carbs. They come from the milk sugar – lactose.
But there are different types of yogurt, and some are more keto friendly than others:
Greek yogurt has less carbs than natural yogurt – nearly half, in fact! Greek yogurt is strained, a filtering process that makes it thicker than natural yogurt, while removing much of the carb content.
Skyr, the Icelandic style yogurt, is even further strained than Greek yogurt. Skyr is not only even thicker than Greek, it also has fewer carbs and more protein!
So, in order of keto friendliness: Skyr > Greek yogurt > natural yogurt
Whey isolate vs whey concentrate carbs
In a similar way, these two types of whey protein have slight variation on the amount of carbs, which makes one of them more keto friendly than the other. But the difference is not as significant than that in yogurt.
For the least possible amount of carbs, use whey protein isolate. It’s further processed than concentrate, which filters out more of the carbs and fat and increases the proportion of protein. But it’s also costlier, and the difference in carb content might not justify the price.
Here’s a comparison of the average nutritional content of unflavored whey concentrate vs whey isolate – mind you, it varies a little by brand:
Whey isolate: One 30 grams scoop contains 108 calories, with 26 grams protein, 0.6 gram carbs and 0.2 gram fat.
Whey concentrate: One 30 grams scoop contains 116 calories, with 23 grams protein, 1.2 grams carbs and 2.1 grams fat.
How to make keto yogurt & PB bowl
Start by choosing a largeish, deep bowl because whey has a tendency to fly over the rim of the bowl as you mix.
To minimize a possible mess, add all the powders to the bowl first, and then the Greek yogurt (or Skyr) on the top. You can leave the sweetener for last, after mixing up and trying for taste. Specially if you use a vanilla flavored protein powder.
Mix all the ingredients really well until it forms a smooth, clump free cream. Add toppings as you wish – I recommend crushed walnuts and cinnamon.
You might also enjoy peanuts or sugar-free chocolate chips!
Use peanut butter powder
If you have a keto and sugar-free powdered peanut butter, you can use it instead of the regular, natural peanut butter. It’s even easier to mix it with the yogurt!
Put the powder peanut butter in the bowl and mix it with they whey first, and the add the yogurt. The fat and caloric content of the recipe will be significantly reduced, which can be a plus.
Substitute peanut butter for almond butter
This recipe is also delicious with almond butter! You can substitute it for peanut butter in the exact same amount.
Opportunity to add supplements
If you take powder supplements that you normally mix in water, and that don’t have a strong taste, like creatine and hydrolyzed collagen or collagen peptides, you can just add them into the recipe.
Put the supplement powders into the bowl first, together with the whey protein before adding the yogurt and peanut butter and mix.
Try it cold as instant ice cream
Sometimes I prepare a bowl of this keto yogurt and whey to have post workout, before working out: I make the recipe, and put the bowl in the freezer. Then, I go train. After I finish, when I’m ready to enjoy my protein, the peanut butter and yogurt mix is nearly frozen, but it’s still creamy.
When I take this sort of instant ice cream out of the freezer, I quickly mix a little with a spoon – the yogurt that’s near the sides of the bowl is set, and the middle is cold and creamy. It’s just wonderful! Like peanut butter ice cream!
Just note, if you prepare and forget it in the freezer for longer than a couple of hours it will set hard. It’s not a big deal, but you’ll have to let it sit out for a while before you can dig in.
Peanut Butter & Greek Yogurt Keto Protein Bowl
Prep Time:5 minutes
Total Time:5 minutes
Easy and delicious, this creamy PB & Greek yogurt protein bowl makes the best keto breakfast or snack, and it's just perfect as post workout protein as well!
- 1 cup plain Greek yogurt or Skyr (3 to 5.3 oz, See notes)
- 1 scoop unflavored whey protein powder (or vanilla)
- 2 tablespoons natural peanut butter or almond butter, or 1 tablespoon peanut butter powder
- 2 tablespoons keto sweetener (or liquid sweetener to taste)
- 1/2 teaspoon cinnamon powder
- A handful of crushed walnuts or peanuts
- Add all dry and powder ingredients to a deep bowl first (whey protein, sweetener, powder supplements if adding)
- Add the Greek yogurt or Skyr, plus peanut butter and mix well with a spoon until smooth and lump free.
- Add toppings as desired.
- The typical yogurt cup holds 5.3 oz. Feel free to use a smaller amount, specially if you buy in bucket. The recipe is creamier with less yogurt, and has less carbs. I generally add only 90-100 grams (3 to 3.5 oz) of yogurt per recipe.
- If you take powder supplements like creatine or collagen peptides, you can add them with the whey powder. Beware some supplement brands might be harder to mix into a smooth cream.
- Instead of unflavored whey protein, you can use vanilla whey. In this case, try for taste before adding sweetener, it might not be needed.
- Nutrition information is calculated based on unflavored whey isolate, full fat Greek yogurt and natural peanut butter.
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Yield: 1Serving Size: 1
Amount Per Serving:Calories: 346Total Fat: 17.8gNet Carbohydrates: 4.9gProtein: 38.6g
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