Although there have already been several yogurt recipes posted here on ketocook, I have a hard time NOT recommending yogurt specifically when it comes to packing school lunches. This is one of the easiest meals to put together! It requires no cooking, meets protein requirements, and it’s an all-in-one meal. In the past I have used Stonyfield Farms Plain Whole Milk Yogurt, but I have a hard time finding it on a regular basis since our move. So now we are using the standard Fage Total Yogurt. Charlotte likes it just as much, and it really holds the fat very well. If she is eating yogurt as a meal, I have a hard time adding fruit AND getting enough protein in, so I tend to keep it plain and use stevia flavors to change it up a bit. I have to add a tiny bit of extra protein to meet her needs, but it is not essential to the recipe at all. I’m including the powdered egg whites in the recipe since I’m calling this a meal vs. a snack. You can also use whey protein isolate, but you need to mix it with a little water first, it is NOT soluble in oil!
The coconut oil in the recipe helps improve the overall texture of the yogurt. Since coconut oil solidifies at colder temperatures, it helps the yogurt stiffen back up a little after adding all of the oil! I can not get the recipe to “work” if I use cream as part of the fat. It will be too high in both calories and carbohydrate and too low in protein.
58g Fage Total Yogurt, full fat
17.3g neutral flavor oil, like walnut, sunflower, canola
10g coconut oil
3 drops of liquid flavored stevia
Blend the oils, egg whites and stevia together until the egg whites are dissolved and no longer lumpy. Use a small whisk and stir in the yogurt. Continue stirring at a fast pace until it is completely combined with the oil. Store it in a small covered container in the refrigerator until ready to eat.
Mix this together in a large batch! Use a hand-held mixer to combine all the ingredients. Weigh each portion into small containers and have an entire week (or 2!) of lunches ready to go in the fridge.
For a 4:1 ratio, I had better luck using whey protein isolate powder rather than egg whites to reach the required protein. The yogurt will need to be reduced and oil increased as well.