DIY Yogurt

GF V SF HP Aug 7, 2026

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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.

- 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

3/4 cup (170 g)
Calories: 99
Protein: 17 g
Fat: 1 g
Carbs: 10 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.

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Time

Prep Time:

5 minutes

Rest Time:

5 minutes

Total Time:

10 minutes

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Cost

Total Cost:

Cost per Serving:

$1.06

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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

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Instructions

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

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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

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Nutrition Facts

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Servings: 1

Serving Size: 3/4 cup (170 g)

Calories: 99

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Total Fat: 0.6g (1 %)

Saturated Fat: 0.0g (0 %)

Polyunsaturated Fat: 0.1g

Monounsaturated Fat: 0.4g

Cholesterol: 11mg (4 %)

Sodium: 207mg (9 %)

Total Carbohydrate: 10.1g (4 %)

Fiber: 7.1g (26 %)

Net Carbs: 3.0g

Total Sugar: 1.5g

Protein: 17.1g (34 %)

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Vitamin B12: 0.51mcg (21 %)

Vitamin D: 0.6mcg (3 %)

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Calcium: 526mg (40 %)

Iron: 2.11mg (12 %)

Magnesium: 47mg (11 %)

Potassium: 242mg (5 %)

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Glycemic Index

:

17.4

Glycemic Load

:

1.7

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Nutrition Score

:

9.0

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