Is Sugar Free Parfait Keto friendly?

Low carb and keto diets like the Atkins diet have been around for decades, but interest seems to have hit an all-time high recently. People are increasingly looking to cut back on sugar and simple carbs. As a result, more folks want to know if popular desserts like parfaits can be part of a keto diet. This article will explore whether sugar free parfaits can be keto friendly.

What is Keto?

The ketogenic diet, often simply called keto, is a very low carbohydrate, high fat, and moderate protein diet. The goal is to achieve nutritional ketosis, meaning your body switches from primarily burning glucose to burning fatty acids and ketones for fuel.

This state of ketosis occurs when carbohydrates are extremely restricted, usually to less than 50 grams per day. Some keto dieters even stick to 20 grams of net carbs or less. When carb intake is that low, the body becomes efficient at burning fat and ketones from stored body fat and from the fat you eat for energy instead of glucose.

Ketosis promotes weight loss but also has been shown to reduce seizures in epilepsy, lower blood sugar and insulin levels, increase mental focus and energy, and provide several other health benefits.

What Foods Are Keto Friendly?

The keto diet focuses on high fat foods like meat, fish, eggs, healthy oils, nuts and seeds, high fat dairy, and low carb vegetables. Foods that are too high in carbohydrates like grains, starchy veggies, fruits, sweets, and beans are restricted. Some key foods keto dieters reach for include:

  • Meat: Beef, chicken, pork, lamb, etc.
  • Fish and shellfish: Salmon, sardines, shrimp, tuna, mackerel, etc.
  • Eggs
  • Non-starchy veggies: Leafy greens, broccoli, peppers, mushrooms, tomatoes, etc.
  • High fat dairy: Cheese, full fat milk, heavy cream, butter, plain yogurt
  • Nuts and seeds: Almonds, walnuts, macadamia nuts, pumpkin seeds
  • Healthy oils: Olive oil, coconut oil, avocado oil
  • Low carb fruits: Berries in small portions

Foods to avoid include:

  • Grains: Bread, pasta, rice, cereals, etc.
  • Starchy vegetables: Potatoes, sweet potatoes, corn, peas, winter squash
  • Beans and legumes: Lentils, kidney beans, chickpeas
  • Fruit: Apples, bananas, pineapple, grapes, etc.
  • Sweets and desserts: Cookies, cakes, candy, ice cream, etc.
  • Sugary beverages: Juice, soda, sweet tea, sports drinks
  • Alcohol: Beer, wine, mixed drinks

What is Parfait?

A parfait is a cold dessert made by layering ingredients in a tall glass. Typical parfait ingredients include yogurt, granola or other crunchy toasted ingredients, and fresh fruit. The layers may include ice cream, whipped cream, compotes, cookies like graham crackers, or other crunchy items like nuts.

Parfaits are often thought of as a lighter, healthier dessert option compared to items like cake, pies, or brownies. But traditional parfaits still contain reasonable amounts of carbohydrates from ingredients like fruit, granola, and yogurt. The sugar in yogurt and any added syrups or fruit compotes also boosts the carb count.

Can You Make a Keto Parfait?

Yes, you can make a parfait keto friendly by substituting low carb and high fat ingredients. The keys are choosing a low sugar yogurt, minimizing fresh fruit, and skipping the granola or graham crackers. Nuts, seeds, coconut, whipped cream, and low carb sweeteners can make excellent substitutions.

Here is an example of a keto friendly parfait recipe:

Keto Yogurt Parfait Recipe


  • 1 cup plain full fat Greek yogurt
  • 1⁄4 cup unsweetened coconut flakes
  • 2 tbsp chopped walnuts
  • 1⁄4 cup blueberries
  • 1 tbsp sugar free maple syrup
  • 1 tsp vanilla extract


  1. Mix together the vanilla and sugar free maple syrup in a small bowl. Stir to combine.
  2. In a parfait glass, layer 1⁄4 of the yogurt.
  3. Top with 1⁄3 of the blueberries and a sprinkle of the coconut flakes and walnuts.
  4. Drizzle 2-3 tsp of the maple vanilla sauce over the top.
  5. Repeat layers twice more to fill the glass.
  6. Top with remaining coconut, walnuts, and maple sauce.
  7. Enjoy immediately or refrigerate until ready to eat.

This parfait has only around 5g net carbs per serving. It gets sweetness from just a few berries and sugar free maple syrup. Fat comes from the yogurt and nuts. This is a nutritious, keto friendly dessert.

Tips for Making Keto Parfaits

Follow these tips for creating low carb yogurt parfaits that fit the keto diet:

  • Use plain, full fat Greek yogurt. Avoid low fat or nonfat dairy on keto.
  • Look for yogurts with no added sugars or choose unsweetened.
  • Limit fresh fruit to small portions of berries.
  • Avoid sugary fruit compotes, jams, or syrups.
  • Swap granola for nuts, seeds, unsweetened coconut, or nut butters.
  • Whip some heavy whipping cream for a lighter layer.
  • Add a few drops of stevia or sugar free syrup for sweetness.
  • Mix in spices like cinnamon or vanilla extract for flavor.
  • Refrigerate parfaits for at least 30 minutes before serving.

Be mindful that even keto friendly ingredients like nuts are easy to overeat. Measure portions carefully and be satisfied with a smaller dessert.

Keto Yogurt Options

Not all yogurts are created equal when it comes to carbs. Read labels carefully and look for these keto friendly yogurt options:

Yogurt Carbs per serving
Plain whole milk Greek yogurt About 6-8g net carbs
Iceland Provisions Skyr 2-4g net carbs
Fage 0% Greek Yogurt 4g net carbs
Chobani Less Sugar Greek Yogurt 9g net carbs
Yoplait Greek 100 9-10g net carbs

Icelandic skyr and Greek yogurts tend to be the lowest carb options. Some Greek yogurts have additional milk solids added which may raise the carb count. Be sure to look at the total carbs and subtract fiber.

Keto Parfait Ideas

Let your creativity shine with these keto friendly parfait ideas:

  • Chocolate peanut butter – Layer chocolate Greek yogurt with chopped peanuts, cocoa powder, peanut butter, and whipped cream.
  • Lemon cheesecake – Mix cream cheese with lemon zest, vanilla, and sweetener. Layer with lemon curd and top with berries.
  • Piña colada – Mix coconut cream, chopped pineapple, splash of coconut rum extract. Top with unsweetened coconut.
  • Chocolate mint – Mix cocoa powder and chopped mint into yogurt. Add chopped dark chocolate and top with whipped cream.
  • Cookies and cream – Layer yogurt with sugar free chocolate sandwich cookies broken into pieces.
  • S’mores – Top chocolate yogurt with mini marshmallows and crushed sugar free graham crackers.
  • Apple pie – Mix cinnamon into vanilla yogurt. Layer with unsweetened apple sauce and chopped pecans.
  • Mocha – Mix together coffee yogurt with sugar free chocolate syrup. Top with whipped cream and dark chocolate shavings.
  • Banana pudding – Mix banana extract into vanilla yogurt. Layer with chopped walnuts and sliced banana.
  • Pumpkin pie – Mix pumpkin puree, cinnamon, ginger and nutmeg into vanilla yogurt. Top with chopped pecans.

The possibilities are endless when creating keto yogurt parfaits. Choose your favorite flavors and let your creativity guide you.

Can You Buy Keto Parfaits?

More and more stores and restaurants are catering to the keto crowd. Several places now offer delicious ready-to-eat low carb yogurt parfaits. Here are some options to look for:

  • Yo Yo’s Frozen Yogurt – They offer keto friendly yogurt with a variety of low carb toppings like berries and sugar free chocolate chips.
  • Carvel – Their Chocolate Decadence Sundae combines rich chocolate ice cream with almonds and chocolate curls.
  • McDonald’s – Order their yogurt parfait without granola and request extra strawberries or blueberries instead.
  • Starbucks – Ask them to layer plain Greek yogurt with your choice of nuts and sugar free syrup.
  • Jenny Craig – Their cinnamon cream parfait has Greek yogurt, cinnamon, and fiber. It’s just 1g net carb.
  • Wicked Kitchen – This UK based company sells no sugar added raspberry and coconut yogurt parfaits.
  • Five Guys – They offer a lettuce wrapped burger bowl with yogurt dressing you can use to make a savory parfait.
  • Smashburger – Order their beef and chorizo burger wrapped in lettuce. Top with salsa and guacamole for a taco-style parfait.

Check your local supermarkets too. Many now sell ready-to-eat yogurt parfaits or products you can quickly assemble at home into parfait creations. Just be sure to check labels for added sugars. Plain, full fat yogurt is always best.

Sugar Free Syrup Options

A small drizzle of sugar free syrup can enhance the flavor of keto yogurt parfaits. Look for these popular brands to use sparingly:

  • Jordan’s Skinny Syrups
  • Walden Farms Pancake Syrup
  • Lakanto Maple Flavored Syrup
  • Torani Sugar Free Syrups
  • DaVinci Gourmet Sugar Free Syrups
  • Skinny Mixes Sugar Free Syrups
  • Sweetleaf Water Drops and Syrups

Compare flavors like maple, caramel, vanilla, chocolate, strawberry, and others. Start with just a teaspoon to keep carbs low. For richer flavor, mix syrups into the yogurt before layering parfaits.


Parfaits made with nutritious ingredients like Greek yogurt, nuts, limited berries, and healthy fats can definitely be part of a keto diet. Skip sugary granolas and fruits. Opt for small portions of nuts, keto sweeteners, and spices like cinnamon or vanilla for flavor.

Whipping up a quick keto yogurt parfait at home is easy. You can also find low sugar ready-to-eat options. Just be mindful of portions. Yogurt parfaits can be nutritious desserts as part of a balanced ketogenic diet.

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