Keto Low Carb Muesli with Double Strained Yoghurt: perfect for breakfast or any time of the day.
Been following a keto lifestyle and tired of the same morning routine? If eggs and bacon feel repetitive, this Keto Low Carb Muesli with Double Strained Yoghurt offers a tasty, nutritious and simple alternative.
This combination is satisfying, quick to prepare and packed with healthy fats, fiber and protein — ideal for anyone on a low-carb, high-fat plan.
Is breakfast the most important meal of the day?
Many people treat breakfast as essential, especially on a carbohydrate-heavy diet where the body relies on glucose for energy. Skipping breakfast on a high-carb diet can lead to sluggishness and sugar cravings. However, on a well-formulated ketogenic plan — with adequate healthy fats, moderate protein and minimal carbs — your body adapts to burning fat for fuel. That means you don’t need to eat early out of necessity; you can eat when you’re hungry instead.
If you’re used to a standard Western diet, breakfast may feel essential. If you’re keto-adapted, you may find your appetite shifts — some people eat straight away, others prefer coffee and delay eating until later. Both approaches are fine as long as they suit your body and your goals.
Eat when you’re hungry. Not when you’re told you should eat.
Personally, I was never a morning eater even before keto. I often start the day with coffee and wait until mid-morning or later to eat. Since switching to keto, my routine hasn’t changed except I now enjoy a richer, low-carb coffee. The important point is to listen to your body: if you’re hungry in the morning, eat. If not, don’t force it. Intermittent fasting or simply delaying the first meal of the day can work well for many people who are fat-adapted.
In short: eat when hungry. A nourishing option like this muesli and strained yoghurt is available whenever you choose to eat.
Healthy Stats of the Keto Low Carb Muesli with Double Strained Yoghurt.
This muesli uses nutrient-dense ingredients. Almonds, walnuts and macadamia nuts provide healthy monounsaturated and polyunsaturated fats, minerals and antioxidants. Chia seeds add fiber and omega-3s, while ground flaxseed (linseed) contributes further omega-3s and micronutrients. A small amount of goji berries gives antioxidant benefits and a pleasant chew. Choose organic when possible and buy in bulk if convenient to ensure quality and value.
Full-fat Greek-style yoghurt is a good source of protein and is relatively low in carbs compared with many dairy products. Be mindful of commercial yoghurts that include thickeners, fillers or added sugars — a high-quality product should list only milk and live cultures.
Double-straining Greek-style yoghurt concentrates the texture and reduces whey, slightly lowering the carbohydrate content while producing a dense, creamy and very filling yoghurt. The result is an indulgent, low-carb base for your muesli.
With these benefits combined, this Keto Low Carb Muesli with Double Strained Yoghurt is a versatile, nutritious alternative to more traditional breakfasts.
How to make my Keto Low Carb Muesli with Double Strained Yoghurt.
This recipe is quick and simple. Start with a 1 kg tub of full-fat Greek-style yoghurt. Even though Greek yoghurt is already strained, double-straining reduces the whey further: leave it to strain for about 3–4 hours until roughly 800–815 g of thickened yoghurt remains. Sweeten lightly with your preferred sweetener if desired, then keep it sealed in its original container — it will last 5–6 days refrigerated.
For the muesli, roast almonds and walnuts briefly, let them cool, then place them with macadamia nuts in a zip-lock bag and crush them into large crumbs with a meat mallet or similar tool. Stir in chia seeds, ground flaxseeds and a small handful of goji berries. Store the muesli in a sealed container until needed.
If you want a fruity accent, prepare a simple strawberry powder: dehydrate thinly sliced strawberries until crisp, then blitz to a powder in a grinder. Mix the powder with a little arrowroot (optional) and store airtight. Sprinkle a pinch over your yoghurt and muesli for extra flavor.
I often prepare five portions of muesli in advance and pack them into small containers for quick, grab-and-go servings. Combine 100 g of double-strained yoghurt with an appropriate portion of muesli when ready to eat, and add a sprinkle of strawberry powder if you like.
This dish works equally well as breakfast, a snack, a light lunch or a dessert — flexible, nutritious and delicious.
Enjoy!
- 100g unsweetened, full fat Greek-style yoghurt (double-strained)
- 1/2 tsp pure stevia powder or sweetener of choice
- 10g whole almonds
- 10g walnuts
- 10g macadamia nuts
- 5g goji berries
- 1 tsp (4g) dark chia seeds
- 1 tsp (2g) ground flaxseeds
- a sprinkle of strawberry powder (optional)
- Strain Greek-style yoghurt for 3–4 hours until thick and reduced to about 800–815 g. Stir in sweetener to taste and store sealed in the original tub.
- Roast almonds and walnuts for about 5 minutes at 220°C (static) until lightly toasted, then cool.
- Place cooled almonds, walnuts and macadamia nuts in a zip-lock bag and crush them into large crumbs using a meat hammer or similar tool.
- Mix the crushed nuts with goji berries, chia seeds and ground flaxseeds. Store in a sealed container.
- Slice strawberries thinly and dehydrate at low temperature until crisp, or dry in an oven at low heat for many hours.
- Grind dried strawberries to a powder or granular texture, mix with about 1/2 tsp arrowroot if desired, and store airtight.
- Serve by mixing 100 g double-strained yoghurt with a portion of muesli and a light sprinkle of strawberry powder if using.