DIY Yogurt

GF V SF Jun 26, 2025

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If you need yogurt, and you need it, like, right now, then here a dumb substitution for you. I've attempted to quickly "reverse engineer" plain nonfat greek yogurt. The result is a product as similar to greek yogurt as you can reasonably get in 5 minutes. It has the exact same nutrition facts, as shown in the table below, as well as a similar tangy and mildly sweet flavor

- 3/4 scoop (23 g) Casein protein powder, unflavored
- 2 tsp (10 g) Balsamic vinegar
- 1/16 tsp (0.38 g) Salt
- 1 tbsp (12 g) Granulated monk fruit
- 1/2 cup (125 g) Unsweetened almond milk

1. Mix together all ingredients in a bowl, as use as you would use yogurt I guess. I'd recommend adding some cinnamon (1/2 tsp, 1.5 g) or vanilla extract (1/2 tsp, 2.5 g) for flavor, but as the point is to keep this as plain Greek yogurt, I've omitted them above

2. As your sweetener, you can either use granulated monk fruit (1 tbsp, 12 g) or honey (1 tsp, 7 g). If using honey instead, replace the almond milk (1/2 cup, 125 g) with water (1/2 cup, 130 g). Below is a table comparing the two versions to plain nonfat greek yogurt (per 3/4 cup, 170 g serving)

https://www.poormanprotein.com/recipes/diy-yogurt

Description

 If you need yogurt, and you need it, like, right now, then here a dumb substitution for you. I've attempted to quickly "reverse engineer" plain nonfat greek yogurt. The result is a product as similar to greek yogurt as you can reasonably get in 5 minutes. It has the exact same nutrition facts, as shown in the table below, as well as a similar tangy and mildly sweet flavor

Time

Prep Time:

5 minutes

Total Time:

5 minutes

Cost

Total Cost:

Cost per Serving:

$1.07

Ingredients

Serving(s)

3/4 scoop Casein protein powder, unflavored
2 tsp Balsamic vinegar
1/16 tsp Salt
1 tbsp Granulated monk fruit
1/2 cup Unsweetened almond milk

Instructions

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1. Mix together all ingredients in a bowl, as use as you would use yogurt I guess. I'd recommend adding some cinnamon (1/2 tsp, 1.5 g) or vanilla extract (1/2 tsp, 2.5 g) for flavor, but as the point is to keep this as plain Greek yogurt, I've omitted them above


2. As your sweetener, you can either use granulated monk fruit (1 tbsp, 12 g) or honey (1 tsp, 7 g). If using honey instead, replace the almond milk (1/2 cup, 125 g) with water (1/2 cup, 130 g). Below is a table comparing the two versions to plain nonfat greek yogurt (per 3/4 cup, 170 g serving)

Nutrient	Plain Nonfat Greek Yogurt	DIY Yogurt Monk Fruit	DIY Yogurt Honey
Calories	100	110	112
Protein	17.5 g	18.6 g	18.1 g
Fat	0.6 g	1.2 g	0.0 g
Net Carbs	6.1 g	3.0 g	7.4 g
Sugar Alcohol	0.0 g	12.0 g	0.0 g
Vitamin B12	1.27 mcg	0.55 mcg	0.55 mcg
Calcium	187 mg	667 mg	451 mg

Scroll to the right to read information about every variation

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Nutrition Facts

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Servings: 1

Serving Size: 3/4 cup (170 g)
Calories: 110

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Total Fat: 1.2g (2 %)
 Saturated Fat: 0.1g (0 %)
 Polyunsaturated Fat: 0.3g
 Monounsaturated Fat: 0.7g
Cholesterol: 15mg (5 %)
Sodium: 251mg (11 %)
Total Carbohydrate: 15.3g (6 %)
 Fiber: 0.3g (1 %)
 Net Carbs: 3.0g
 Total Sugar: 2.5g
 Sugar Alcohol: 12.0g
Protein: 18.6g (37 %)

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Vitamin B12: 0.55mcg (23 %)
Vitamin D: 1.25mcg (6 %)
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Calcium: 667mg (51 %)
Iron: 0.65mg (4 %)
Magnesium: 53mg (13 %)
Potassium: 200mg (4 %)

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Glycemic Index

:

6.5

Glycemic Load

:

0.9

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