Someone once said that keto is like marriage: it doesn’t work if you cheat! This is especially true if you are new to the keto world and confused about what to eat. Those sweet cravings can take you to places that you might regret later on!
Luckily, you can have an occasional yogurt treat at Sweet Frog, provided you follow some basic rules!
So, what’s keto-friendly at Sweet Frog?
Here you can have your choice of yogurt as long as you limit yourself to a 1 oz. serving. Each flavor has 7g of net carbs on average, and you can also opt for some low-carb toppings like Blackberries, Almonds, Peanuts, and Walnuts.
But there are also some exceptions that can make or break your ketosis here!
So if you are a ketoer looking to explore the world of low-carb yogurt at Sweet Frog, I urge you to sit tight as I take you on a ride. We’ll look at some delicious low-carb desserts as well as toppings to light up your evening.
Read on.
How To Survive Keto At Sweet Frog
At Sweet Frog, their goal is to create the best frozen yogurt experience you’ve ever had! This they do with class by letting you create your own mixture of soft-serve, delicious, frozen premium yogurt.
What’s more interesting is you get to round it up by selecting any toppings you desire. The toppings bar is made fresh daily with the top ingredients available for a nice dessert and light snack.
In other words, you select the flavors, you put in the toppings, and you get to make it the way you desire. On top of this, you get to eat in a family-friendly, warm environment with their charming mascots – Cookie and Scoop.
For those on keto, it even gets better since you can have any flavor in a 1 oz serving size. This opens your gates to virtually ALL the flavors in their arsenal!
Take Gelato, for example. Banana Flambe, Caramel Sea Salt, Chocolate, Cold Brew Coffee, Cookies & Cold Brew, Hazelnut, Pistachio, Tiramisu, and Vanilla Bean are all below 8g net carbs.
The same can be said of the Low Fat, NonFat, Dairy-Free, No Sugar Added, Dole Soft Serve, Ice Cream, and Frozen Treat menus. In addition to the above, you also have access to a huge variety of toppings including the least-carb ones like the Blackberries (2g).
However, I must warn you to pay keen attention to the members of the Candy menu as a good number of them contain well above 15g net carbs. This will be a terrible way to lose your ketosis as some of them aren’t keto-friendly. The same goes for the Gummies, Nuts, and Miscellaneous group.
Furthermore, you should NOT go near the Acai Bowls, Floats, Frozen Yogurt Cookies Sandwiches, and Smoothies – Barfresh menus. They aren’t keto-friendly in any way or form.
Now that we have made clear what to AVOID, it’s time to look at what’s actually worth ordering here on keto! (The good news is, there’s a lot of it!)
RECOMMENDED: Elevation bars-Keto friendly or not?
Keto-Friendly Options At Sweet Frog
Note: All the nutritional information given below is for 1 oz. weight only. Anything above it would no longer be keto-compliant.
Gelato
#1. Banana Flambe
- Carbs: 7g
- Fiber: 0g
- Net Carbs: 7g
- Total Fats: 2g
- Protein: 1g
- Calories: 50 cal
As the name implies, Banana Flambe is made from bananas. Being in small quantities, the caloric value of each cup is meager at just 50 cal. And so is the carb content.
#2. Chocolate
- Carbs: 7g
- Fiber: 0g
- Net Carbs: 7g
- Total Fats: 2g
- Protein: 1g
- Calories: 50 cal
Who doesn’t love Chocolate? The chocolate flavor adds sweetness to this yogurt. It also contains delicate amounts of protein in each cup which is a bonus. That yummy chocolate taste does hit the spot in the morning rush, making it a good morning snack.
SUGGESTED: Keto Options at Chopt Creative Salad Co.
Low Fat
#3. Baked Apple Stack
- Carbs: 7g
- Fiber: 0g
- Net Carbs: 7g
- Total Fats: 0.5g
- Protein: 1g
- Calories: 40 cal
The Baked Apple Stack is a savory refreshment best for a hot afternoon. The extra 7 grams of carbs will not ruin your ketosis.
#4. Strawberry Shortcake
- Carbs: 7g
- Fiber: 0g
- Net Carbs: 7g
- Total Fats: 0.5g
- Protein: 1g
- Calories: 35 cal
This Strawberry Shortcake is another favorite of mine on the menu. With a meager 7g net carbs, Strawberry Shortcake is a delicacy you can enjoy without worries.
RECOMMENDED: Keto-Friendly Options at Beef ‘O’ Brady’s
NonFat
#5. Apple Pie
- Carbs: 8g
- Fiber: 0g
- Net Carbs: 8g
- Total Fats: 0g
- Protein: 1g
- Calories: 35 cal
Apple pie has the most awesome taste. And that apple goodness is to die for. It stays at a perfect balance of 8 grams of net carbs.
#6. Cappuccino
- Carbs: 7g
- Fiber: 0g
- Net Carbs: 7g
- Total Fats: 0g
- Protein: 1g
- Calories: 35 cal
It’s for the caffeine addicts that can’t start their day without coffee. Though I doubt if they have caffeine in this one.
Dairy-Free
#7. Pomegranate Raspberry
- Carbs: 8g
- Fiber: 0g
- Net Carbs: 8g
- Total Fats: 0g
- Protein: 0g
- Calories: 35 cal
Besides the delicious taste, Pomegranate Raspberry makes a great lunch option. With just 8g net carbs, it fits so well into this list.
#8. Strawberry Kiwi
- Carbs: 8g
- Fiber: 0g
- Net Carbs: 8g
- Total Fats: 0g
- Protein: 0g
- Calories: 25 cal
Ranking very high among my favorite menu at Sweet Frog is Strawberry Kiwi. It’s so good that I reckon you will ask for another round.
SUGGESTED: Cold Stone Creamery Low-Carb Treats
No Sugar Added
#9. NSA Blueberry
- Carbs: 6g
- Fiber: 0g
- Net Carbs: 6g
- Total Fats: 0g
- Protein: 1g
- Calories: 25 cal
NSA Blueberry never disappoints. In addition to its mouth-watering taste, it provides a delicious sensation for a complete experience.
#10. NSA Strawberry Banana
- Carbs: 6g
- Fiber: 0g
- Net Carbs: 6g
- Total Fats: 0g
- Protein: 1g
- Calories: 25 cal
Just like NSA Blueberry, NSA Strawberry Banana imparts a sweet, sumptuous taste that I bet you can’t resist.
Dole Soft Serve
#11. Dole Cherry
- Carbs: 6g
- Fiber: 0g
- Net Carbs: 6g
- Total Fats: 0g
- Protein: 0g
- Calories: 25cal
Dole Cherry, besides giving you a refreshing taste, it’s also ideal for your ketosis as it contains just 6g of carbs. You can add a topping or a fruit to this, and you’ll still be within the keto range.
#12. Dole Watermelon
- Carbs: 6g
- Fiber: 0g
- Net Carbs: 6g
- Total Fats: 0g
- Protein: 0g
- Calories: 25 cal
Dole Watermelon also boasts of natural sweetness and freshness that you can’t fathom. And the reason isn’t far-fetched. The watermelon flavor guarantees this, just as the name suggests.
Ice Cream
#13. Vanilla
- Carbs: 6g
- Fiber: 0g
- Net Carbs: 6g
- Total Fats: 1g
- Protein: 1g
- Calories: 40 cal
Vanilla ice-creams are one of my favorites because of their electrifying taste. Besides the 6g carbs, which makes it perfectly keto-friendly, the extra 40 calories make it the go-to guy for quick bursts of energy.
Frozen Treat
#14. Banana Cream Pie
- Carbs: 7g
- Fiber: 0g
- Net Carbs: 7g
- Total Fats: 1.5g
- Protein: 1g
- Calories: 45 cal
Banana Cream Pie is also one of my favorites. This is because besides the banana flavor, you can easily add another item, and you’d still be below the upper limit for ketosis. Have you tried Vanilla Ice cream with Banana Cream Pie before? Thank me later.
#15. Mississippi Mud Pie
- Carbs: 7g
- Fiber: 0g
- Net Carbs: 7g
- Total Fats: 1g
- Protein: 1g
- Calories: 40 cal
Being sweet and chewy, Mississippi Mud Pie adds life to your day, making it a good snack at whatever time of day. With just 7g net carbs, this is well below the keto limit.
Conclusion
Being a keto enthusiast isn’t as easy as it sounds. You’ve always got to watch out for everything you put in your mouth. To help you surmount this herculean task, I’ve scoured the menu at Sweet Frog and brought you the best keto-friendly items.
As long as you thread the lines carefully by sticking with these recommendations, all hell won’t break loose on your ketosis.