keto low carb muesli with double strained yoghurt


Keto Low Carb Muesli with Double Strained Yoghurt: perfect for breakfast or any time of the day.

Been on keto for a while? Struggling with breakfast options? Sick of the sight of eggs and bacon in the morning? Desperate for a bit of variety? If the answer is yes, you’ve landed in the right place…

…this Keto Low Carb Muesli with Double Strained Yoghurt is delicious, satisfying, easy and super healthy. 

Is breakfast the most important meal of the day?

For many people it is. Indeed it’s what we are told every day by health professionals, the media and food manufacturers. Oh yeah. Food manufacturers. You can trust them, can’t you? After all they don’t have a vested interest in selling you their delicious cereals and biscuits. Most doctors don’t know an iota about nutrition and what little they know is mostly rubbish they learnt from medical textbooks sponsored by drug companies. The media is – well – the media: powerful, convincing, insidious and driven by whoever pays them. So are they telling the truth or is it just nonsense?keto low carb muesli with double strained yoghurt

Well, I guess breakfast is important if you’re eating a Western Standard Diet. When your body is used to carbs and sugary stuff, it functions on glucose. So, if you skip breakfast, you’ll become sluggish in no time and soon crave a sugary ‘fix’ for energy. However, if you eat the healthy ketogenic way, your body doesn’t need glucose to perform its functions. With plenty of good fats, some protein and minimal carbs, your energy levels soar and fixed meals become a thing of the past. And that applies to breakfast too. 

Eat when you’re hungry. Not when you’re told you should eat.

I’ve never been a breakfast person. Not even in my pre-keto days. I could never wake up and eat straight away like my munch monster husband. It would take me until at least mid-morning to feel like I needed some food. I remember being scolded all the time by family, friends and work colleagues for not having breakfast. I felt like a naughty school girl being admonished! None the less, I simply couldn’t stomach food in the morning, especially early in the morning. A coffee was more than enough for me to start the day.

Since keto, nothing has changed in my breakfast routine. Except my old espresso macchiato has become a Rocket Coffee. But that’s it. Clearly not what most people would class as ‘breakfast’. Should I be concerned about my lack of food first thing in the morning? Nope. I eat when I’m hungry. End of story. On some days I eat mid-morning. Sometimes I don’t eat until mid-afternoon. At other times I go without food until dinner time. I listen to my body and my stomach.  And I believe my body is such an amazing masterpiece of engineering that it knows best.keto low carb muesli with double strained yoghurt

In conclusion, if you’re one of those people who feel hungry as soon as they wake up, then go for it. However, if you’re not hungry for breakfast, don’t force yourself.

Healthy Stats of the Keto Low Carb Muesli with Double Strained Yoghurt.

Where do I start? Every ingredient is super healthy.  Almonds, Walnuts and Macadamia nuts have an impressive nutrient profile which includes antioxidants in buckets, plus plenty of minerals, healthy fats, protein and fiber. Chia seeds are high in fiber and anti-inflammatory omega-3 fatty acids. Flaxseeds (a.k.a. linseeds) provide a boost of omega-3s, vitamins and minerals. Goji berries are little power houses full of antioxidants, vitamins, calcium and fiber. If you can, buy organic, even if it costs a bit more. I get most of my supplies online because I prefer to eat good quality, unadulterated foods and buying in bulk saves money.

Full-fat Greek-style yoghurt is high in protein and low in carbs. But, some companies use fillers, thickeners and protein concentrates, so check the packaging and avoid those. A good quality yoghurt will only ever contain milk and live cultures.

Double straining reduces carbs even further. I strain Greek-style yoghurt for several hours until I have removed about 18% (185g) of the acid whey. My 1kg pot of yoghurt that starts out at 3.2g carbs (per 100g) ends up at 2.77g carbs (per 100g). The resulting yoghurt is dense, creamy, very filling and utterly delicious.

To sum up, with all its impressive stats, my Keto Low Carb Muesli with Double Strained Yoghurt is a great alternative to a cooked breakfast.keto low carb muesli with double strained yoghurt

How to make my Keto Low Carb Muesli with Double Strained Yoghurt.

This is my favourite part, because it is so simple to do and takes minutes. Get a 1kg tub of full fat Greek-style yoghurt (Lidl is the best, in my opinion). I know Greek-style yoghurt is already strained, but the aim here is to reduce the carbs further. Strain it for about 3-4 hours until you’re left with 800g of what is now double-strained yoghurt. (For easy instructions on how to strain yoghurt, click here) Add some sweetener and your luscious, ultra low carb yoghurt is good to go. Keep it sealed in its original tub and it will easily last 5-6 days.

For the muesli, put roasted almonds and walnuts in a  zip-lock food bag, add macadamia nuts, and crush them using a meat hammer. Stir in chia seeds, flaxseed meal and goji berries. Your muesli is done.

Finally, if you want to add a bit of zing, you can use a little strawberry powder. I make a full jar once in a blue moon and it keeps for ages. Sounds fancy but it’s actually very easy! Just dehydrate sliced strawberries until crisp, then blitz them in a coffee grinder until granular or powdery. Finally, stir in 1/2 tsp of arrowroot powder and store in an airtight jar.keto low carb muesli with double strained yoghurt

Since I love this Keto Low Carb Muesli with Double Strained Yoghurt so much, I usually prepare 5 portions in advance. I store them in little baby food boxes, ready for use.

So there you have it. An easy, healthy and delicious alternative to breakfast, lunch, snack, or dessert. It can be whatever you want it to be.


  • Yield: 1
  • Serving: 1
  • Calories: 405
  • Fat: 76g
  • Net Carbs: 7g
  • Protein: 12g
Recipe type: Breakfast
Cuisine: Ketogenic. LCHF. Low Carb. Sugar Free. Grain Free. Gluten Free.
Prep time: 
Cook time: 
Total time: 
The best sugar free, healthy, delicious muesli you've ever tasted, coupled with the best yoghurt you've ever had. This is a heavenly breakfast or treat.
To make double strained yoghurt:
  1. strain Greek-style yoghurt for 3-4 hours until you're left with 815g of residual yoghurt (click here for instructions).
  2. add stevia and stir well.
  3. store in original tub, lid on and tightly sealed.
To make keto muesli:
  1. roast almonds and walnuts for 5 mins at 220C static, then let them cool down.
  2. place cooled almonds and walnuts together with macadamia nuts in a food zip-lock bag.
  3. seal the bag and then crush the nuts with a meat hammer or similar, until they become large crumbs - not powder.
  4. transfer crushed nuts to a bowl, add goji berries, chia seeds and flaxseeds, stir well and store in small sealed tupperware if not using immediately.
To make strawberry powder (optional):
  1. wash and dry a large punnet of strawberries.
  2. slice them quite thinly and place them (without overlaps) in a dehydrator or oven at 90C for 10-15 hours until crispy.
  3. place in coffe grinder and blitz until powdery/granular.
  4. transfer to a bowl, add ½ tsp of arrowroot powder, stir well, then store in a sealed jam jar or similar in a dark, cool cupboard.
  5. mix 100g double-strained yoghurt with muesli and serve, sprinkled with some strawberry powder (optional).
Metric kitchen scales are an inexpensive yet invaluable gadget to enable accurate measurement of ingredients. Store them upright in a cupboard or over your worktop and they'll only take up a tiny bit of space. For this recipe I used precision scales: Click HERE for the ones I have in the UK. For U.S. option click HERE.

Enjoyed this post? Feedback makes all the hard work worthwhile! Please leave me a comment. If you make this recipe, make my day and post a photo on social media with the hashtag #queenketo. Thank you! 🙂

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Average rating 5 / 5. Votes: 3


  1. sup, so i’ve been searching far and wide for new additions to my very own (and honestly disgusting, but healthy) muesli and unfortunately i pretty much already use all the advice i found with two exceptions right here:
    – i always need to be reminded that yogurt is a great addition to any awful muesli and can honestly save even the worst of them. unfortunately i eat so much that producing my own or just buying it all the time only for myself is completely unrealistic, especially with the blister packaging-tier tubs they come in, yet also in relatively smallish amounts in my local supermarkets, so that’s still a future thing for me once i have a family and i can go order the massive multi-multi-kg vats of yogurt for myself.
    – i just discovered macadamia’s health benefits, so it’s perfect that you immediately recommended them to me to also put into my muesli

    now unfortunately i found two problems with your recipe that actually make it worse for everyone in terms of health benefits (and that’s what keto is all about, taste always comes second)
    – roasting will destroy many nutrients. avoid at all costs. same is true for frying, baking and whatever else. the only safe ways to heat foods is steaming and cooking (and reheating food slowly in the microwave oven) but even that may be too much for some nutrients. so eat whatever you can raw (very few exceptions that should/need to be cooked)
    – honestly not sure how much this applies since you mentionned stevia and that’s the one sweetener i found no info on, but in general most artificial sweeteners can be absorbed by the body as carbs. they are different and they are much better than just straight sugar, but this too should be kept to a minimum. also some are unhealthy for a variety of other reasons, so tread carefully.

    now the next point only applies to men, so have at it ladies:
    – almonds, walnuts, flaxseeds and especially chia seeds are bad for testosterone and most men already have too low levels of it. but for women the opposite is true often, that they need more estrogen and for that very reason chia seeds are highly recommended

    to finish on a positive, i think your choice of goji and strawberries was great and though i dont eat them much bc of their prohibitive cost around here all year long, berries in general are a healthy luxury more people should spend their money on if they can afford it, incl me

  2. Hi queenKeto,
    great Blog! Thanks for sharing all the information.

    I have a question: Why do you mix the strawberry powder with arrowroot? Could it be replaced by something? Or even left out?

    Regards from Germany!

    • Hi there! I be just driven through Germany to my summer home in Italy, it was stunningly beautiful, lucky you!!! To answer your question, I add arrowroot to absorb moisture, as over time the strawberry powder tends to clump. But it’s not necessary and to be honest, it helps, but not 100%. If you leave it out, just break the powder up from time to time. ?

  3. I really love yoghurt too! It may also help in losing weight and good for digestive system. Thank you for sharing this fantastic recipe!

    • Double strained yoghurt is amazing! Do it once and you’ll be hooked. It may seem like a lot of faffing, but it takes no time at all, once you keep making it. I use 1kg Lidl Greek yoghurt. Great taste, pure, and inexpensive. After straining it, it’s out of this world 🙂

  4. Branwen Farbrother

    Straining Greek yoghurt is something that I now frequently do. I use a jelly bag that I used to use in jam making . By giving the bag a periodic squeeze the whole process is speeded up. Do you think I can use the end product instead of mascarpone in your other deserts?

    • Very useful information, Branwen, thank you for that. You can make the substitution, but bear in mind that yoghurt is more acidic than mascarpone, so the end result will be different.

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