DIY Yogurt

GF V SF HP Aug 7, 2026

Recipe Nutrition Comment Print
Share on:

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.

- 2/3 scoop (21 g) Casein protein powder, vanilla
- 2 tbsp (10 g) Psyllium husks, whole
- 1/2 tsp (2 g) Liquid monk fruit
- 1/2 tsp (2 g) Vanilla extract
- 1 tbsp (15 g) Apple cider vinegar
- 1/4 cup (60 g) Unsweetened almond milk
- 1/4 cup (60 g) Water

1. Mix together all ingredients in a bowl. Let sit for 5 minutes so the psyllium can thicken the mixture to a yogurt consistency.

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

Calories: 99
Protein: 17 g
Fat: 1 g
Net Carbs: 3 g
Fiber: 7 g

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

Rest Time:

5 minutes

Total Time:

10 minutes

---

Cost

Total Cost:

Cost per Serving:

$1.06

---

Ingredients

Serving(s)

2/3 scoop Casein protein powder, vanilla
2 tbsp Psyllium husks, whole
1/2 tsp Liquid monk fruit
1/2 tsp Vanilla extract
1 tbsp Apple cider vinegar
1/4 cup Unsweetened almond milk
1/4 cup Water

---

Instructions

Cook Mode Off: Prevents screen dimming

Pictures: Shown

1. Mix together all ingredients in a bowl. Let sit for 5 minutes so the psyllium can thicken the mixture to a yogurt consistency.

---

Notes

1. To make it dairy-free and vegan, replace the casein protein powder with pea protein (2/3 scoop, 21 g).
2. Below is a nutritional comparison of the homemade DIY yogurt (both with casein and pea protein) and standard yogurt.

Nutrient	DIY Casein	DIY Pea	Standard Yogurt
Calories	99	105	100
Protein	17.1 g	17.4 g	17.5 g
Fat	0.6 g	0.9 g	0.6 g
Net Carbs	3.0 g	3.6 g	6.1 g
Fiber	7.1 g	7.1 g	0.0 g
Vitamin B12	0.51 mcg	0.0 mcg	1.27 mcg
Calcium	526 mg	190 mg	187 mg

Scroll right for more

---

Nutrition Facts

------------------------------------------

Servings: 1

Serving Size: 3/4 cup (170 g)

Calories: 99

------------------------------------------

Total Fat: 0.6g (1% 1 % of Daily Value (78 g) )

Saturated Fat: 0.0g (0% 0 % of Daily Value (20 g) )

Polyunsaturated Fat: 0.1g

Monounsaturated Fat: 0.4g

Cholesterol: 11mg (4% 4 % of Daily Value (300 mg) )

Sodium: 207mg (9% 9 % of Daily Value (2300 mg) )

Total Carbohydrate: 10.1g (4% 4 % of Daily Value (275 g) )

Fiber: 7.1g (26% 26 % of Daily Value (28 g) )

Net Carbs: 3.0g

Total Sugar: 1.5g

Protein: 17.1g (34% 34 % of Daily Value (50 g) )

------------------------------------------

Vitamin B12: 0.51mcg (21% 21 % of Daily Value (2.4 mcg) )

Vitamin D: 0.6mcg (3% 3 % of Daily Value (20 mcg) )

------------------------------------------

Calcium: 526mg (40% 40 % of Daily Value (1300 mg) )

Iron: 2.11mg (12% 12 % of Daily Value (18 mg) )

Magnesium: 47mg (11% 11 % of Daily Value (420 mg) )

Potassium: 242mg (5% 5 % of Daily Value (4700 mg) )

------------------------------------------

Glycemic Index

:

17.4

Glycemic Load

:

1.7

------------------------------------------

Nutrition Score

:

9.0

------------------------------------------

---

This post may contain affiliate links