A Keto Yogurt Parfait!

This is a fun keto yogurt parfait when you want to head in the dessert direction without being too extravagant. It definitely has some carbs in it and in the very strict world of aggressive keto weight loss, you’re probably going to pass on it until you’ve gotten some more pounds off. However, when you’re in a less aggressive stage of loss or in maintenance, this is one to reach for. You’ve probably been missing the berries anyway (I sure have done so) and this is a way to grab a few and have the dessert experience at the same time.

What makes this one extra-special is that herbal touch. In this recipe I use rosemary but as I say in the video, the fun here is playing with the different flavors. Rosemary is typically used in savory recipes but I really love it as a flavor accent in desserts as well. I have had great success with sage (especially the many wild varieties we have here in California), oregano, thyme, and basil. It’s a lot of fun.

You can go a lot of directions with the berries too but you will add to your carb amount pretty quickly here. You can use the whole berry to keep in the berry’s fiber to slow its absorption and impact on your blood sugar. The fibrous berries are easy to spot: they are the raspberries and blackberries that have all of the little fibrous parts and pieces tucked in with the juices. I show a blueberry in the video since it’s the berry I had but the newer hybridized blueberries tend to be more on the juice side than on the fiber side. That said, using a whole blueberry is still better than using just the juice.

As for the elderberry, which you know I love and wild craft if you follow this site, one of these days I intend to lab test my own juice. It does have carbs to be sure but mine is pretty thick and fibrous since I don’t have any real equipment to strain it thoroughly. I do wonder about the net carbs from my own homemade juice that is foraged from a wild-crafted berry.

As I’ve fussed with this recipe and the layers, I’ve made these instructions a bit more straight-forward than the concoction you see in the video. I reduced the number of layers, for one. You can definitely achieve the many-layered effect, but the instructions here require less in-and-out of the refrigerator.

I also ate mine with a few thin slices of apple, as you can see, being all decadent with the fruit. 🙂

The Keto Yogurt Parfait

A traditional parfait is served in a tall glass and those glasses do fit better in the refrigerator than a collection of wide glassware, so consider your options.

This recipe is a traditional layered juice-and-yogurt parfait where the yogurt layer is flavored a bit with the juice mixture. I dilute the juice a bit to reduce the carbs. You can dilute it entirely with the herbal infusion or with a combination of the herbal infusion and water. I do recommend that you taste as you go because you simply may not want as strong an herbal flavor in your dessert as I do. You may want it stronger, though I am told that is unlikely, LOL.

The Herbal Infusion (Rosemary)

Obviously, you can leave out this step and just go with the juice and yogurt approach, but I do think it makes the recipe. With any herbal infusion I am using in recipes, I make it as strong as possible because I can always dilute it. To make a strong infusion, you are just going to place your herbs in a sauce pan and cover them with water. For this I would pick about a half cup of rosemary leaves and cover them with about a cup of water. That will be a very strong-flavored cup of rosemary tea. It will be really, very strong but you’ll be assured that the flavor will come through in your juice.

  • 3/4 cup herb leaves.
  • 1 1/2 cup water.
  1. Remove rosemary leaves from stem and place in a saucepan.
  2. Cover with water.
  3. Bring water to boil. Reduce to a simmer.
  4. Simmer for about 20 minutes. Cover. Let it sit for a few hours or overnight to infuse the flavor into the water.
  5. Strain out and retain the water as your infusion.

The Parfait Layers

With this layer, combine your choice of juices with the herbal infusion and the gelatin. Before adding the gelatin, taste your juice mixture and make sure you like it. In fact, leave a bit of room in there to add some more of the herbal infusion for dilute it with water. The whole recipe calls for four cups so you might want to make 3 1/2 cups and taste it, adding more infusion or more water as you wish. Add additional sweetener too at this point. If the herb flavor is still too strong, you can dilute it further at this point with more water or juice. This is a highly individualized aspect of this recipe.

  • 2 1/2 cups juice, unsweetened. (The printable recipe below includes cranberry juice since it was available to make a carb calculation but yoy can do a bit better on carbs in juices if you look around.)
  • 1 cup herbal infusion.
  • 5 “servings” stevia or monk fruit (the little scoop or drop they recommend on the package)
  • 1/2 cup additional water or infusion, after a taste test.
  • Two packets of gelatin (like Knox).
  • 1 cup of Greek yogurt
  • Additional sweetener to taste.
  1. Combine 2 1/2 cups of juice, 1 cup of the infusion, and sweetener.
  2. Taste and add either an additional 1/2 cup water or infusion and any additional sweetener, after tasting.
  3. After your adjustments, put the mixture in a sauce pan and sprinkle the gelatin powder on top.
  4. Allow gelatin in sit for about a minute in the mixture. Place over a low flame on the stove top, stir, and warm until the gelatin has dissolved (about two minutes).
  5. Set aside 1 cup of the gelatin/juice mixture and add it to your yogurt.
  6. Taste the yogurt for sweetness. You may want additional sweetener.
  7. Divide your yogurt mixture over your 8 glasses, about 1/4 cup per glass.
  8. Place in the refrigerator until set, about an hour.
  9. Add your remaining juice mixture on top of the yogurt layer, about 1/4 cup per glass.
  10. Place in the refrigerator until set, about an hour.

Technical note: We’re having some problems displaying the nutritional information, but this dessert has about 10 grams of carbs per serving, using cranberry juice. The recipe makes 8 servings.

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Keto Yogurt Parfait

This is a simple yogurt parfait with berry juice and infused with your favorite herb.

Course Dessert
Prep Time 15 minutes
Cook Time 3 minutes
Total Time 18 minutes
Servings 8 servings
Author Amanda Rose, Ph.D.

Ingredients

  • .75 cup rosemary leaves fresh (1/4 cup dried)
  • 1.5 cup water
  • 2.5 cups cranberry juice
  • stevia or monk fruit sweetener to taste
  • 4 grams gelatin 2 Knox packets
  • 1 cup Greek yogurt

Instructions

  1. Combine 2 1/2 cups of juice, 1 cup of the infusion, and sweetener.

  2. Taste and add either an additional 1/2 cup water or infusion and any additional sweetener, after tasting.

  3. After your adjustments, put the mixture in a sauce pan and sprinkle the gelatin powder on top.

  4. Allow gelatin in sit for about a minute in the mixture. Place over a low flame on the stove top, stir, and warm until the gelatin has dissolved (about two minutes).

  5. Set aside 1 cup of the gelatin/juice mixture and add it to your yogurt.

  6. Taste the yogurt for sweetness. You may want additional sweetener.

  7. Divide your yogurt mixture over your 8 glasses, about 1/4 cup per glass.

  8. Place in the refrigerator until set, about an hour.

  9. Add your remaining juice mixture on top of the yogurt layer, about 1/4 cup per glass.

  10. Place in the refrigerator until set, about an hour.

About the Author Amanda Rose, Ph.D.

Amanda Rose, Ph.D. lives in the Giant Sequoia National Monument with her husband and two sons. She founded the Eat Like A Bear website to support the awesomely inspiring community on Facebook, Eat Like A Bear!

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