KETO FRIENDLY FOODS

Is Nutritional Yeast Keto Friendly? [Plus 4 Benefits]

I don't know how I first stumbled across nutritional yeast all those years ago, but I see it becoming more available at local grocery stores. I mean, when Trader Joes makes a version of it, that's when you know it's popular. Nutritional yeast is known for its vast dietary and health benefits, hence “nutritional” yeast, but is it keto friendly?

Nutritional yeast can be included as part of a keto diet without being knocked out of ketosis. Nutritional yeast has only 2 grams of net carbs for a 1/4 cup (15g) serving in addition to being high in protein, containing all nine essential amino acids, and rich in B Vitamins.

In this article, I'll go over nutritional yeast in detail, the number of carbs in nutritional yeast, the benefits, how it's made, and more keto-related information.

IS NUTRITIONAL YEAST KETO FRIENDLY PINTEREST

Can You Use Nutritional Yeast On A Keto Diet?

Nutritional yeast is quite low in carbohydrates, making it a great supplement or ingredient to use while following a ketogenic diet.

I would highly recommend nutritional yeast for those who don't partake much in organ meats, beef, or seafood as nutritional yeast is rich in B vitamins, especially B-12.

If you're a vegetarian or vegan, I would argue that nutritional yeast should be a staple in your diet. Most plant-based foods don't have vitamin B12, and the ones that do only contain trace amounts, such as nori or tempeh. 1 2 3

Nutritional Yeast Carb Count

Nutritional yeast is relatively low in carbohydrates for such a high volume.

Per 1/4 cup (15g) serving of nutritional yeast:

Total Fat: 0.5g
Total Carbohydrates: 5g
Dietary Fiber: 3g
Protein: 8g

For a quarter cup of nutritional yeast, you'll be getting only 2 grams of net carbohydrates and 8 grams of protein!

If you've never seen or tried nutritional yeast, you'll soon realize that 1/4 cup or 15g of nutritional yeast is quite a fair amount.

Nutritional yeast is very light and flaky with a taste profile, almost that of parmesan cheese, in my opinion.

The Benefits Of Nutritional Yeast

Aside from nutritional yeast being low in carbohydrates, high in fiber, and super yummy, nutritional yeast is also has a relatively decent amount of potassium and protein.

Also, as I've probably stated numerous times already, nutritional yeast is chock full of B vitamins. Just take a look at how much a 1/4 cup (15g) serving has:

Potassium: 264mg
Thiamin: 11.8mg 980% RDI
Riboflavin: 9……….7mg 750% RDI
Niacin: 46mg 290% RDI
Vitamin B6 5.9mg 350% RDI
Folate: 1828mcg 460% RDI
Vitamin B12: 17.6mcg 730% RDI

Talk about the ultimate B vitamin, who needs to pop a pill when you can just sprinkle some nutritional yeast on top of your food and fulfill your needs while enhancing the flavor of your food?

Here are some additional benefits of nutritional yeast.

Complete protein

Protein often gets a bad rap in the keto space, but protein is more important than you may think.

I'd argue that protein is the most important macronutrient, and most people are under-eating protein due to fear-mongering from other keto-based websites spreading false information.

Nutritional yeast is a complete protein will all nine of the essential amino acids.

Additionally, if weight loss is your goal, protein is known as being the most satiating macronutrient compared to fat or carbohydrate. Protein also has the highest thermic effect (burns the most calories)4, and higher protein intakes are often correlated with less fat and higher lean mass. 5

When it comes to protein, too much is better than too little, so err on the side of caution.

May help lower cholesterol

Cholesterol is often misunderstood, especially as we begin to shed light on the different types of cholesterol, and the vital role it plays within our bodies.

If you're interested in learning more about cholesterol, I would highly recommend you read the website Cholesterol Code.

In terms of cholesterol-lowering, beta-glucan, a carbohydrate in nutritional yeast and also found in foods like oatmeal, may lower cholesterol levels. 6

High in fiber

Nutritional yeast can keep you regular as it's an excellent source of dietary fiber, but don't get too crazy as that can backfire in the opposite direction as well.

Certain types of fiber also may aid in weight loss by increasing feelings of fullness, which will lead to eating fewer calories. 7 8

Potassium

I'd argue to say that electrolyte requirements are GREATER when following any low-carb or ketogenic diet.

When eating low-carb, our bodies tend to hold onto less water, thus causing dehydration and symptoms that most people characterize as the “keto flu.”

Consuming adequate amounts of both sodium and potassium will help to balance fluids in your body.910

You may want to also consider an electrolyte fortified beverage like one of the following:

Where Does Nutritional Yeast Come From?

One thing I've always wondered was how is nutritional yeast made, where does it come from? Like all yeasts, nutritional yeast comes from single-celled fungi, Saccharomyces cerevisiae, in this case.

This single-celled organism is grown on molasses and then harvested, washed, and dried to deactivate it to prevent leavening as a baking yeast would.

There are two types of nutritional yeast:

Fortified
Unfortified

Fortified

Vitamins are added during the manufacturing process to boost the nutrient content. You'll be able to tell if your nutritional yeast is fortified by looking at the ingredients list.

Unfortified

No added vitamins or minerals are added to the yeast. Only vitamins and minerals that are naturally occurring are in unfortified nutritional yeast.

Fortified nutritional yeast is the most common type you will likely come across at the grocery store.

Will Nutritional Yeast Break My Fast?

If fasting for health benefits such as autophagy, consuming nutritional yeast will break a fast. However, if you're fasting with the sole purpose of fat loss, then if calories are equal at the end of the day, it won't matter if you have a little nutritional yeast during your fasting window.

That is unless it causes you to eat more food than you otherwise would have.

The most important aspect of weight loss is the total daily calories.

Intermittent fasting doesn't offer any significant benefit over regular caloric restriction (multiple meals throughout the day) when the same number of calories and protein is eaten. 11

However, if you prefer to eat in a smaller eating window, and it suits your lifestyle, then keep doing it.

Can Nutritional Yeast Be Cooked Or Heated?

Yes, plenty of individuals cook with nutritional yeast.

However, a small portion of nutrients is lost during the cooking process.

But that's most foods when you cook them, so it's nothing to worry about.

If it worries you that much, cook or bake whatever it is you plan on and then sprinkle nutritional yeast on top to ensure the maximum amount of nutrients is preserved.

How To Use Nutritional Yeast

There are a variety of ways to use nutritional yeast, but these are some of my favorite ways down below.

Sprinkled over food

I like to throw nutritional yeast on my eggs and veggies, but you can put nutritional yeast on anything you want to add additional nutrition or flavor to.

Of course, it does have a bit of a “cheesy” taste, so remember that when thinking if it'll go well with what you're trying it on.

But cheese goes well with everything, right?

Read: Can You Eat Cheese On A Keto Diet?

Thickener for soups and sauces

If you're looking for a thickening substitute for soups or sauces, nutritional yeast can do that for you, plus you'll have the added benefit of extra flavor and nutrients.

Keto pizza

Use nutritional yeast as a cheese substitute that's lower in calories and higher in protein, or sprinkle it on top of your favorite keto pizza recipe.

Need some keto pizza recipe ideas? Just check out my keto pizza board on Pinterest.

Cheese sauce

Since nutritional yeast already has that cheesy flavor, you can make a keto friendly cheese sauce, similar to velveeta, using nutritional yeast and some different spices.

Here's a recipe from Elephantastic Vegan, though you'll have to substitute the all-purpose flour for something more keto-friendly like almond or coconut flour.

Who Should Not Use Nutritional Yeast?

Even though nutritional yeast is delicious and nutritious (hey, that rhymes), certain people may want to avoid it.

Those that suffer from glaucoma, hypertension, or inflammatory bowel disease (IBD) may experience a worsening of symptoms due to yeast. 12

People who have a yeast allergy or sensitivity should also avoid consuming nutritional yeast.

Sufferers of gout may want to avoid nutritional yeast as it may trigger an episode.

Where To Buy Nutritional Yeast

I've seen nutritional yeast in many supermarkets, including Trader Joes.

You should be able to find nutritional yeast in the spices section of the grocery store or even buy it in bulk if your local supermarket sells bulk food items.

Additionally, you can purchase it online and have it delivered to your door:

The Takeaway

Nutritional yeast is not only nutritious but delicious and keto friendly.

However, if you suffer from one of the following, it may be best to avoid nutritional yeast:

IBD
Hypertension
Glaucoma
Yeast allergy
Gout

Frequently Asked Questions

Does nutritional yeast help with weight loss?

Nutritional yeast contains a good amount of vitamin B12 which is linked to the metabolism and fat loss. Additionally, nutritional yeast is high in fiber which also helps keep you full and reduce belly fat.

Does nutritional yeast spike insulin?

Nutritional yeast is a low-glycemic-index-food so there's no need to worry. It won't have an impact on your insulin levels.

Who should not eat nutritional yeast?

People with a sensitivity to yeast products should stay away from nutritional yeast.

Is Unsweetened Yogurt Keto Friendly? [Everything To Know]

After starting a keto diet, I wondered if I would be able to still indulge in creamy unsweetened yogurt. and here's what I found.

Unsweetened yogurt, such as Greek, may be eaten in moderation while following a keto diet. Plain or sweetened yogurts should be avoided due to their high sugar content. Certain brands like Fage or Two Good are lower carb than others, with 3 to 5 grams of net carbs per 150-gram serving.

One of my favorite snacks growing up was grabbing one of those sugar-filled yo-plait yogurt cups or frozen go-gurts… I guess that explains why I grew up such a chubby child, but I digress.

In this article, I'll go over which yogurts are more keto-friendly than others, how many carbs are in unsweetened yogurt, the different kinds of yogurts, and how they rank on the keto-friendly scale, how yogurt may benefit weight loss, and much more.

Is Unsweetened Yogurt Keto Compliant?

When it comes to unsweetened yogurt, there are so many different varieties. One brand of yogurt may be keto-friendly, while another brand may not be.

Another factor you have to consider is the portion size listed on the back of the tub. You may think one brand has half as many carbs as another, but only to see that the serving size listed is half that of the other brand.

Confusing right? I've always wondered how they come up with what a “serving” is.

One thing's for sure; you want to stay away from 99% of the flavored yogurt that you find at your local grocery store. Most of the yogurts on the shelves are filled with sugary fruit blends and other sweeteners.

How Many Calories And Carbs In Unsweetened Yogurt

To illustrate how many calories and carbs are in unsweetened yogurt, let’s take Fage Greek Yogurt and Dannon Plain Yogurt as an example.

When it comes to calories, the higher fat percentage the yogurt, the more calories it will generally contain. Per gram, fat contains 9 calories, while carbohydrates and protein are only 4 calories per gram.

Fage 0% (200 grams) 105 calories, 0g fat, 6g carbohydrates, 20g protein
Fage 2% (200 grams) 140 calories, 4g fat, 6g carbs, 20g protein
Fage 5% (200 grams) 190 calories, 10g fat, 6g carbs, 18g protein
Dannon 0% (225 grams) 120 calories, 0g fat, 18g carbohydrates, 10g protein
Dannon Low-fat (225 grams) 150 calories, 3.5g fat, 19g carbs, 11g protein
Dannon Whole-milk (225 grams) 150 calories, 8g fat, 11g carbs, 8g protein

Contrary to what many people will tell you, even the lower-fat varieties have just as many carbohydrates as the full-fat versions when it comes to yogurt.

Does Unsweetened Yogurt Still Have Sugar?

Unsweetened yogurt has sugar, but the sugars are naturally occurring sugars found in dairy called lactose. It's the same kind of sugar you would find in a glass of milk or any other dairy product.

Lactose is what's responsible for giving specific individuals abdominal pain, gas, and sometimes even diarrhea.

We call those individuals “lactose intolerant.”

People who cannot tolerate lactose have very few or no enzymes, specifically lactase, that help with the breakdown of lactose.

Lactose is a sugar molecule made up of two smaller sugar molecules, glucose, and galactose. For us to properly digest lactose, the enzyme lactase must split lactose into the two smaller sugar molecules.

Is Unsweetened Yogurt Good For Weight Loss?

Unsweetened yogurt can be a tool in the weight loss tool bet, especially if you enjoy eating unsweetened yogurt.

One of the main benefits of including yogurt in your diet is that it may aid in weight loss through increased satiety. 13

Even though some hunger is to be expected when attempting to lose weight, if you can better manage your hunger, you will have an increased chance and successfully sticking to your diet. 2

Yogurt, especially Greek yogurt, is a very thick and high-protein variety of yogurt. In a study, women who consumed the high-protein Greek yogurt felt full the longest, and therefore less hungry later on in the evening. 3

Other Benefits Of Unsweetened Yogurt

Aside from yogurt potentially helping with weight loss and satiety, yogurt is rich in essential nutrients, high in protein, and a good source of probiotics.

Although, kefir may have a leg up yogurt in terms of potency and diversity containing up to 61 strains of bacteria and yeasts.4

Read: Is Kefir Keto Friendly?

Rich in nutrients

Yogurt is exceptionally high in calcium, B vitamins, and trace minerals.

A single cup of yogurt provides 49% of the recommended daily intake (RDI) of calcium. Calcium is a mineral important for healthy teeth and bones. 5

Also, yogurt contains the essential minerals phosphorus, magnesium, and potassium. Electrolytes, especially sodium and potassium, play a crucial role in helping regulate fluid balance during carbohydrate restriction, as while following a ketogenic diet.

Having a deficiency in electrolytes may be the reason you're feeling tired on keto or suffering from the dreaded “keto flu.”

High in protein

Protein gets demonized amongst the keto community, but most people end up realizing they are actually protein deficient.

It's not uncommon for individuals to be given the generic advice of following a “specific percentage” of protein, but that's the wrong way to go about it.

Protein should ideally be calculated based on your lean body mass, which is your total body weight minus your fat weight. By calculating protein based on lean body mass, you'll be taking the specific individual (you in this case) into account.

It wouldn't make much sense for an active, athletic male weighing 180 lbs and eating 1800 calories to eat the same amount of protein as a sedentary female who weighs 140 lbs and also eating 1800 calories.

Which would happen if they stuck to a “percentage.”

For more information about how to accurately calculate your protein and macros, head over to the keto macro calculator.

Protein has also been shown to:

Want to learn additional ways to get calcium while following a ketogenic diet? Check out my article.

5 Uses For Unsweetened Yogurt

Unsweetened yogurt may also act as a versatile ingredient or addition to some recipes.

Crust for proteins

Using yogurt mixed with your favorite spices and herbs is a great way to achieve a crispy, tasty crust on foods such as baked salmon or baked chicken.

Fluffier eggs

You may have heard of restaurants using milk, half and half, or heavy whipping cream (HWC) to make eggs fluffier and tastier. Yogurt can be used in the same way to achieve light, fluffier, and more flavorful eggs.

Want to know other ways to use HWC on keto?

Sour cream substitute

While sour cream is keto-friendly, you can use Greek yogurt as you would for a higher-protein sour cream alternative.

Frozen yogurt pops

Do you need a great idea for a low-calorie, low carbohydrate, high-protein dessert, or snack? I'll list one of my favorites down below in the recipes section.

Swirled into soup

Mixing in a little unsweetened yogurt into a soup can help cool it down and provide that creamy tang to soups. I like to make myself a keto-friendly chili and top it with some greek yogurt for added flavor.

How To Flavor Unsweetened Yogurt

Unless you like the taste of plain yogurt, you may be wondering how to best flavor it for consumption now that you're buying the unflavored kind.

Here are a few of my favorite ways to use unsweetened yogurt.

Vegetable dip

Want an easy and keto-friendly dish to bring to your next party or tailgate? Mix a packet of Ranch powder into some Greek yogurt to taste and pair it with some veggies or pork rinds.

Flavored yogurt

An easy snack or dessert is simply mixing in your favorite sugar-free jello flavor to make a delicious keto treat.

Mini dessert bowl

I like to make a small cup of Greek yogurt and top it with a few berries, usually blueberries, and drizzle it with Walden Farms Pancake Syrup.

Never heard of Walden Farms? Learn about Walden farms products and keto.

Cheesecake

Need I say more?

Guacamole

I stole this idea from Trader Joes, but mixing in a little Greek yogurt into your favorite guacamole gives it that tang, similar to lime, while also making it much creamier.

What's The Best Yogurt For Keto?

When it comes to the best yogurt for keto, the number of carbs and sugar, given the same quantity, differs significantly among brands and types of milk used.

Contrary to popular belief, lower-fat versions of yogurt do not significantly differ in the number of carbohydrates as the higher or full-fat versions contain. I was confused about this at first because most other foods will replace the fat with additional sugars.

The reasons different brands will vary in carbohydrates mostly comes down to the manufacturing process.

Also, with additional yogurts hitting the shelves, we have a variety of non-dairy options that are too low in carbohydrates.

Some alternative yogurts that are non-dairy include:

Kitehill Almond Yogurt
Forager Cashewgurt
So Delicious Coconut Milk Yogurt

I usually stick with Kite Hill plain almond yogurt or Fage Plain Greek yogurt, but that's just me.

Remember, always check the nutrition label and make sure you don't grab the sweetened varieties by mistake.

Also, PLAIN doesn't equate to UNSWEETENED, make sure it says both plain and unsweetened, or at the very least unsweetened.

Been there, done that.

The Most Keto-Friendly Yogurts I've Found

If you want the MOST keto-friendly yogurts, I've come across two in particular, but they aren't as widely available as other brands of yogurt.

The two yogurts with the least amount of carbohydrates are Yoplait YQ and Two Good brand Yogurt. Both yogurts are made using ultra-filtered milk, which helps reduce the carbohydrate count.

The Yoplait YQ yogurt contains 2 grams of carbohydrates per 150g serving while Two Good has 3g of carbs per 150g serving.

Yoplait YQ does have flavored yogurts, but those are generally not keto-friendly as they have added sugar.

On the other hand, Two Good yogurt has a variety of flavors and is sweetened with stevia, making it my personal favorite when it comes to keto. Another option is Oikos triple zero Greek yogurt, but it is slightly higher in carbohydrates.

What's The Difference Between Yogurt And Greek Yogurt?

In terms of being more keto-friendly, unsweetened Greek yogurt wins hands down versus unsweetened plain yogurt.

On average, Greek yogurt is strained three more times than regular yogurt. This additional straining process is what gives Greek yogurt a thicker consistency, higher protein, and reduced amount of sugar cup for cup.

In general, Greek yogurt is also a tad more expensive since more milk goes into making each cup. However, when it comes to how to get calcium on keto, regular yogurt has nearly twice as much calcium compared to Greek yogurt.

When it comes to being keto-friendly, Greek yogurt will have about half as much carbohydrates compared to its non-Greek counterpart.

Keto Friendly Recipes Using Greek Yogurt

Now that we've established that you can include some Greek yogurt in moderation while following a ketogenic diet, here are some ideas to get those creative juices flowing.

Greek Yogurt Pancakes

Adding Greek Yogurt to pancakes, keto-friendly pancakes to be exact, adds a beautiful creaminess and extra protein to this pancake recipe.

Photo and recipe courtesy of Healthy Recipes Blog

Keto Blueberry Muffins

Greek yogurt helps this muffin recipe, making it extra fluffy and tender. I use blueberries, and so does the recipe, but you can use any berry you like.

Photo and recipe courtesy of All Day I Dream About Food

Sugar-Free Blackberry Yogurt Popsicles

As I alluded to above, Greek Yogurt can be used to make keto-friendly desserts, whether as a popsicle or in ice cream form.

Photo and recipe courtesy of Keto Diet App

Is Frozen Yogurt Keto Friendly?

We've established that unsweetened yogurt may be eaten in moderation while following a ketogenic diet, but that may have opened a can of worms.

Inevitably there are some of you wondering if you can eat frozen yogurt now?

Is frozen yogurt keto friendly? Most frozen yogurts are not keto-friendly since they have been sweetened with added sugars. However, if you have access to certain chains such as Menchies or D'Lites, then you may be in luck.

Unfortunately, most frozen yogurt, even “plain” frozen yogurt in the form of soft-serve Is loaded with added sugars. The same goes for yogurts listed as “low-carb,” since this just means “lower” carb relative to the high-sugar varieties.

Unless the establishment offers nutritional information for their yogurt, I would probably avoid it.

Your best bet is to utilize the recipe above or find another recipe by googling one or scouring Pinterest.

The Takeaway

Unsweetened yogurt may be eaten while following a ketogenic diet.

However, some yogurts are more keto-friendly than others.

When choosing an unsweetened yogurt, make sure it clearly states unsweetened yogurt as “plain” yogurt may still be sweetened.

Greek yogurt, especially Yoplait YQ and Two Good brand yogurts, will have considerably fewer carbohydrates than plain unsweetened yogurt.

You may also find non-dairy yogurts such as Kite Hill Almond Yogurt or Foragers Cashewgurt if you happen to be lactose intolerant or want to change it up.

Is Sour Cream Keto Friendly?

There are a variety of dairy products that so happened to be keto-friendly.

Sour cream is a very versatile ingredient, but most associate slathering it on a burrito or as a topping on a baked potato, sour cream is often a staple many people want to know if it’s keto-friendly or not.

Is sour cream keto friendly? Sour cream is, in fact, keto friendly, with most brands only containing 1 gram of net carbs per serving.

In this article, I'll go more in-depth why sour cream is keto friendly, what sour cream is, the best uses for sour cream on a keto diet, and even some keto friendly sour cream base recipes

Is Sour Cream Keto?

First, you have to realize that no food is Keto. Keto or ketosis is a metabolic state achieved by significantly reducing or eliminating carbohydrates from the diet.

Therefore, food cannot be Keto, but it can be keto-friendly from the standpoint of containing very little to no carbohydrates, making it easy to fit within your diet and macros.

Thankfully, sour cream and certain other dairy products like kefir are, in fact, keto-friendly and may be enjoyed on a ketogenic diet without worrying too much about going over your net carbohydrates for the day.

What Is Sour Cream?

Sour cream or soured cream depending on the part of the world you're from is a dairy product made by fermenting regular cream, either on its own or by adding lactic acid bacteria similar to that of yogurt.

Sour cream is given its name due to the production of lactic acid fermentation, which is referred to as souring.

Sour cream is probably one of the most straightforward dairy products to make on your own at home, all that's required is some heavy cream and buttermilk.

An easy way to make your sour cream is to combine one cup of heavy cream with 1/4 cup of buttermilk and shake it together in a container.

You would then take the combined product and let it sit at room temperature for about 24 hours and allow the souring to occur. From there, you can serve it immediately or refrigerate and save it for later.

Sour Cream Nutrition Facts

Please keep in mind that while sour cream is keto friendly, it is also very calorically dense.

Per 2 tablespoon serving of sour cream yields:

~50 calories
4.5g fat
1g carbohydrate
0.6g protein

How many carbs are there in sour cream? Depending on the brand, most sour cream products will have one gram of net carbohydrates per 2 tbsp serving since there is no dietary fiber to subtract.

Make sure you also get sour cream that has minimal ingredients to prevent unnecessary carbohydrates and calories.

Also, sour cream has a wide variety of vitamins and minerals.

Vitamin A
B2
B5
B12
Choline
Vitamin E
B6
Folate
B1
B3
Vitamin K
Clacium
Selenium
Phosphorus
Potassium
Magnesium
Zinc
Copper
Manganese
Iron

As you can see, not only is sour cream delicious, but it also has an excellent nutritional profile with a wide variety of essential nutrients.

Health Benefits Of Sour Cream

Great for your digestive and immune system

Similar to sauerkraut and kimchi, sour cream is a fermented food, and fermented foods are rich in beneficial probiotics shown to be helpful not only to the digestive system but the immune system as well. 92

Contains many vitamins and minerals

Listed above, you'll see sour cream contains over 20 different vitamins and minerals and is primarily an excellent Source of calcium magnesium potassium and B vitamins.

May reduce the risk of obesity

In addition to the satiation effects of a ketogenic diet itself, there is reason to believe that consuming dairy products may also increase satiety.

As you may or may not know, one of the biggest problems with attempting to lose weight is dealing with hunger. By eating a ketogenic diet and including dairy, which includes sour cream, you increase your chance of staying full for much longer.

Also, a study that surveyed over 1000 men found that a high intake of dairy fat is associated with a lower risk of obesity.3

Now, note that I said associated with, and not a result of… a lot of people like to make blanket statements and use them as facts, but correlation doesn’t always equal causation.

May reduce cardiovascular disease in women

There was a study that found a decreased risk of cardiovascular disease in women who consumed more fermented dairy products.4

Sorry guys, there were no significant observations in men conducted in the study.

But that's not to say there aren't any.

How Much Sour Cream Can You Eat?

How much sour cream can you eat, and how much sour cream should you eat are two different questions. Realize that how much you can eat is entirely based on how many calories you allow yourself to eat per day and whether or not the amount of sour cream you want fits within that budget.

Sour cream is a great way to add flavor to different foods. Just remember that a little sour cream goes a long way with a 2tbsp serving being 50 calories and nearly 5 grams of fat.

As I stated, how much sour cream can you eat will depend on your total calories and how much you can fit within those numbers without going over.

Don't know how many calories or macros you should be eating?

Give my keto macro calculator a try to get a Baseline/ starting point of how much to eat depending on your stats and goals.

Best Uses For Sour Cream

While I don’t recommend eating sour cream straight up with a spoon, to each their own. LOL

That said, some ideas include:

Scrambled eggs

Believe it or not, sour cream and scrabbled eggs may sound like a weird combination, but it makes them much creamier fluffier.

If you’re familiar with adding milk or buttermilk to your scrambled eggs, it’s the same concept.

A good rule of thumb is to use about one tablespoon of sour cream per egg.

Deviled eggs

Another great way to use sour cream is to use them in deviled eggs. Deviled eggs are an easy and quick recipe you can use as a keto-friendly snack or even as an appetizer or side dish for parties.

Here’s one of my favorite deviled egg recipes from Raia’s Recipes with a little bit of heat.

Vegetable dip

Sour cream also lends itself very well to be used as an ingredient in vegetable dips. Many vegetable dip recipes are similar to that of the stuffing for deviled eggs, minus the egg, of course.

Check this simple three-ingredient dip using sour cream from unsophisticook perfect for parties and tailgating! (minus the chips of course)

Salad dressings

If you’re wondering what to put on top of your salads, you can make an easy keto friendly salad dressing with sour cream, apple cider vinegar, and a little bit of oil. Another option is a small drizzle of a keto friendly balsamic vinegar.

Here’s a great keto-friendly ranch dressing recipe from Savory Tooth.

Some Keto-Friendly Sour Cream Recipes

Here are a few of my favorite keto friendly recipes that include sour cream.

Low Carb Keto Biscuits

If you love red lobster’s cheddar Bay biscuits, give this recipe a try. If you haven’t tried them, have you been hiding under a rock?

Photo and recipe courtesy of Kirbies Cravings

The Greatest Keto Lemon Sour Cream Muffins

If you’re looking for something sweet and you’re a big fan of lemon meringue, give these a try.

Recipe courtesy of Healthy Food Recipe

Cheesy Sour Cream Chicken

Those of you looking for something more savory, this recipe from country girl cooking, is a big hit in my household.

Chicken recipe sour cream and keto friendly

Photo and recipe courtesy of Country Girl Cookin

The Takeaway

There you have it, folks, sour cream is indeed keto friendly and can be incorporated in many different ways.

Sour cream can be one of the most versatile ingredients in your keto arsenal when used appropriately.