FREE 5-Ingredient Recipe EBook

• Why You Need My Yogurt Bark Recipe
• Ingredients & Substitutions
• How To Make Yogurt Bark
• My Recipe Tips
• Topping Variations
• More Healthy Frozen Treats
• Yogurt Bark (Easy Frozen Recipe) Recipe card
• Gratitude Moment
• Recipe Reviews

With my girls home more during the summer, I’ve been brainstorming fun and healthy snacks we can all enjoy. After experimenting with 5 flavors of homemade frozen yogurt , I somehow managed to have more yogurt left over. And that’s how my yogurt bark recipe was born. It’s sweet, creamy, loaded with fresh toppings, and perfect for staying cool. Make it with me!

Why You Need My Yogurt Bark Recipe

• Sweet, healthy frozen treat – It looks and tastes like dessert, but frozen yogurt bark makes it easy to sneak extra protein and fruit into your day. All without any refined sugar. And it’s just what you need to beat the heat.
• Super simple to make – With only 6 (natural, gluten-free) ingredients and 5-minute prep, you can squeeze in my yogurt bark recipe whenever you have a few minutes to spare.
• Customizable and fun for kids – My kids love choosing their toppings, and I have lots of ideas for you below! And how else can you can eat yogurt with your hands? LOL.
• Perfect for 4th of July – Did you notice that this yogurt bark is red, white, and blue? It’s so festive for 4th of July, Memorial Day, or Labor Day… but I make it all summer long.

Ingredients & Substitutions

Here I explain the best ingredients for my yogurt bark recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Yogurt – A.k.a. the base. I love tangy full-fat plain Greek yogurt for this. (If you’ve got a lot to use up, make my healthy cheesecake with the rest!) Choose regular plain yogurt if you prefer a milder flavor, or use my coconut yogurt for a dairy-free option.
• Honey – I use my Wholesome Yum Zero Sugar Honey for a natural sweetener without the sugar. The yogurt bark comes out a little less sweet with it after freezing, though, compared to regular honey. That’s why I recommend 1/3 cup of my sugar-free honey, but only 1/4 cup if you use regular. You can also substitute maple syrup or my sugar-free maple syrup in same quantities.
• Vanilla Extract – A splash of vanilla mellows out the tang of the yogurt and boosts the sweetness of the honey. You could easily swap in other flavor extracts.
• Fruit – I used fresh strawberries and blueberries for this batch, because hello, 4th of July! But just about any fruit works — see my variations below.
• Nuts – For crunch! I opted for sliced almonds. Feel free to mix it up with pistachios or walnuts, or use sunflower seeds or pepitas for a nut-free option.

How To Make Yogurt Bark

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Mix the yogurt base. In a medium bowl, whisk together the yogurt, honey, and vanilla. Pour or spoon the yogurt mixture onto a small lined baking sheet (I recommend a jelly roll pan like this ) and spread in an even layer.

1. Add your toppings. Gently press the strawberries and blueberries into the yogurt mixture. Sprinkle with almonds, and press those in as well.
2. Pop in the freezer. Freeze the yogurt bark until solid.

1. Slice or break into pieces. Slide the parchment paper onto a cutting board. You can cut into pieces with a sharp knife or pizza cutter, or just break it up with your hands. If you don’t eat all the yogurt bark right away, store in a zip lock bag or airtight container in the freezer.

My Recipe Tips

• Parchment paper is a must. Wax paper is fine too, but don’t use foil or a bare pan. You don’t want to have to chisel yogurt off the pan!
• Taste after mixing and add more honey if you like. Keep in mind, I find that the frozen yogurt bark tastes a little less sweet than the mixture at room temperature.
• Don’t forget to press the toppings into the yogurt. This is so they don’t fall off after the bark sets. But don’t press so hard that they sink to the bottom, either.
• If breaking up with your hands, it can get a little icy. This is why I prefer a knife, but if you want to use your hands, wrapping the bark in paper towels first can help.
• Let the yogurt bark sit at room temperature for a few minutes. This makes it less icy. Don’t wait too long, or it will melt!
• For thicker bars, make layers. You’ll need to double the amounts in my yogurt bark recipe. Spread half the yogurt mixture, add toppings, then spread more yogurt and sprinkle on more toppings.
• Want to repurpose leftovers? Crumble the bark over my acai bowl , or blend it into a spinach smoothie .

Topping Variations

Ready to mix things up? Give your yogurt bark a whole new flavor with these add-ins:

• Tropical – Swap the berries for slices of kiwi, small chunks of mango or pineapple, and a sprinkle of shredded coconut .
• Bananas – These pair nicely with berries if you want more sweetness.
• Chocolate – For chocolate yogurt bark, sprinkle with chocolate chips (I use this brand ) or cocoa nibs, or drizzle with my sugar-free chocolate syrup . You can also mix 2 tablespoons of cocoa powder into the yogurt mixture.
• Peanut Butter – Heat some creamy peanut butter to be able to drizzle it on top. I love this together with chocolate.
• Granola – I love my homemade granola with any of the combinations above, but particularly with thin slices of apple and a sprinkle of cinnamon.

More Healthy Frozen Treats

Try one of my other healthy desserts to beat the heat on hot summer days:

Sugar Free Popsicles

Banana Ice Cream

Sugar Free Sorbet

Protein Ice Cream

Ingredients

Tap underlined ingredients to see the ones I use.

• 2 cups Greek yogurt (or regular plain yogurt) ▢
• 1/4 cup Honey (or 1/3 cup of my natural sugar-free honey ) ▢
• 3/4 tsp Vanilla extract ▢
• 1 cup Strawberries (sliced; measured after slicing) ▢
• 1 cup Blueberries ▢
• 1/4 cup Almonds (sliced or slivered; or sunflower seeds for a nut-free option) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Line a jelly roll pan with parchment paper.
2. In a medium bowl, whisk together the yogurt, honey, and vanilla. Pour or spoon the yogurt mixture onto the sheet pan and spread in an even layer.
3. Arrange the strawberries over the yogurt mixture and press them gently into it.
4. Arrange the blueberries in the open spaces around the strawberries. Press them into the yogurt mixture as well.
5. Sprinkle the sliced almonds over everything and press gently into the yogurt mixture.
6. Freeze for at least 2 hours , or overnight, until firm.
7. Slide the parchment paper with the yogurt bark onto a cutting board. Cut or break into pieces. Enjoy after a few minutes, or transfer to a zip lock bag and keep in the freezer.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1/4 of entire recipe

Nutrition info uses my natural Wholesome Yum Zero Sugar Honey .

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Yogurt Bark

Gratitude Moment

With 4th of July just days away, there’s no better time for my yogurt bark recipe! Along with watermelon pizza , it’s one of my favorite red, white, and blue treats.

We’re actually preparing for a getaway this year (here’s us from last year’s trip). Travel with my family is always one of the top things I’m always grateful for — even if it means no yogurt bark for the holiday. But I sure will make it when we get back.

Do you make red, white, and blue foods for the 4th? I’d love some inspiration for next time.

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Yogurt Bark (Easy Frozen Recipe)

Make my easy frozen yogurt bark recipe in minutes, with yogurt, honey, vanilla, fresh berries, and nuts. A healthy, sweet snack or dessert!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/yogurt-bark/

Ingredients

• 2 cups Greek yogurt (or regular plain yogurt)
• 1/4 cup Honey (or 1/3 cup of my natural sugar-free honey )
• 3/4 tsp Vanilla extract
• 1 cup Strawberries (sliced; measured after slicing)
• 1 cup Blueberries
• 1/4 cup Almonds (sliced or slivered; or sunflower seeds for a nut-free option)

Instructions

1. Line a jelly roll pan with parchment paper.
2. In a medium bowl, whisk together the yogurt, honey, and vanilla. Pour or spoon the yogurt mixture onto the sheet pan and spread in an even layer.
3. Arrange the strawberries over the yogurt mixture and press them gently into it.
4. Arrange the blueberries in the open spaces around the strawberries. Press them into the yogurt mixture as well.
5. Sprinkle the sliced almonds over everything and press gently into the yogurt mixture.
6. Freeze for at least 2 hours , or overnight, until firm.
7. Slide the parchment paper with the yogurt bark onto a cutting board. Cut or break into pieces. Enjoy after a few minutes, or transfer to a zip lock bag and keep in the freezer.

Maya’s Recipe Notes

Serving size: 1/4 of entire recipe

Nutrition info uses my natural Wholesome Yum Zero Sugar Honey .

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)