Can I eat berries on the keto diet without going over my carb limit?

Yes, you can eat berries on the keto diet as long as you watch your portion size. Strawberries, raspberries, and blueberries are lower in sugar than most fruits and offer fiber, which helps reduce net carbs. In this recipe, the total net carbs stay within most keto guidelines when measured properly.

What’s the best protein powder to use in a keto-friendly bowl?

Look for a low-carb, unsweetened or naturally sweetened protein powder. Whey isolate, collagen, or plant-based powders with no added sugar work well. Vanilla flavor is the most flexible, but unflavored blends easily into Greek yogurt too.

Can I make this low-carb berry protein bowl the night before?

Yes, you can mix the yogurt, protein powder, and almond milk base the night before and store it in the fridge. Keep the toppings (berries, nuts, seeds) separate until morning to keep them fresh and crunchy. Add them right before eating for the best texture.

Delicious Low-Carb Berry Protein Bowl That Keeps You Full

Low-Carb Berry Protein Bowl

Print Recipe

A creamy, protein-packed berry bowl that’s low in carbs and easy to make in under 5 minutes. Great for keto diet lovers or anyone needing a simple, filling breakfast or post-workout snack. Made with Greek yogurt, protein powder, fresh berries, and a handful of crunchy toppings.

Author: Jane Summerfield
Prep Time: 5 minutes
Cook Time: 0 minutes
Total Time: 5 minutes
Yield: 1 servings 1x
Category: Breakfast, Snack
Method: No-cook
Cuisine: American, Keto, Low-Carb

Ingredients

Scale

½ cup plain Greek yogurt (full fat or non-fat)
1 scoop vanilla or unflavored protein powder
2–3 tablespoons unsweetened almond milk
½ teaspoon vanilla extract
1 teaspoon stevia or monk fruit sweetener (optional)
¼ cup sliced strawberries
¼ cup blueberries
¼ cup raspberries
1 tablespoon chia seeds
2 tablespoons chopped almonds
1 tablespoon unsweetened coconut flakes

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Instructions

In a bowl, mix the Greek yogurt and protein powder until smooth. Add almond milk as needed to thin.
Stir in vanilla extract and sweetener if using. Mix well and taste.
Arrange berries on top of the yogurt base—strawberries, blueberries, then raspberries.
Sprinkle chia seeds, chopped almonds, and coconut flakes over the top.
Let the bowl sit for 1–2 minutes to allow chia seeds to soften slightly. Add more almond milk if too thick. Serve and enjoy.

Notes

For frozen berries, thaw slightly before using for best texture.
Add cinnamon, cocoa powder, or nut butter for extra flavor.
Can prep base ahead and add toppings in the morning for a quick grab-and-go meal.
Adjust protein powder based on your macro goals.

Here’s a quick breakdown of where that 10g of sugar comes from (approximate values):

1. Berries (¾ cup total)

Strawberries (¼ cup): ~2g natural sugar
Blueberries (¼ cup): ~4g natural sugar
Raspberries (¼ cup): ~1g natural sugar
Subtotal from berries: ~7g sugar

2. Greek Yogurt (½ cup)

Even plain, unsweetened Greek yogurt has natural sugar (lactose), usually around 3–4g per ½ cup, depending on the brand.

Subtotal from yogurt: ~3g sugar

3. Protein Powder

If you’re using unflavored or keto-friendly protein powder, sugar should be 0g.
If flavored, check your label—some add 1–2g of sugar, which you’d need to include.

So that brings the total to about 10g, nearly all from natural sources—no added sugar unless you include a sweetener like honey, which isn’t in the original recipe.

For keto eaters, what matters most is net carbs (total carbs minus fiber), and this bowl was designed to stay under 20g net carbs even with these natural sugars. Let me know if you want a version with even lower sugar.

Nutrition

Serving Size: 1 serving
Calories: 350 Sugar: 10g Sodium: 90mg Fat: 20g Saturated Fat: 6g Unsaturated Fat: 13g Trans Fat: 0g Carbohydrates: 18g Fiber: 6g Protein: 35g Cholesterol: 25mg

Find it online: https://www.wellnesswarrior.org/low-carb-berry-protein-bowl/