Did you know that walnuts, other than being rich in antioxidants, are higher in omega-3 than any other nut? Enjoy your snack.

Kcal: 214; Proteins: 7g, Fat: 16g, Carbs: 5g

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  • Preparation Time

    2 minutes
  • Baking Time

    0 minutes
  • Difficulty Rating

  • Health Level

  • Serves



  • Greek yogurt, whole milk, 1/4 cup (60 g)
  • Walnuts, 1 portion(s) (12 g)
  • Cinnamon, 0.5 tsp (2 g)
  • Coconut Oil, 1 tsp (5 g)


  1. Chop the nuts
  2. Mix all the ingredients and serve

Comments 2

    • Hi, Pennywhistle. By write your own menus out, do you mean substituting your menu items with others in the collection here?
      You can make your menu personalized by accessing the Menu Planner subapplication, then tweaking it to be keto. You can do this by deselecting “keto” in the “Dietary Needs” section of your profile (lower right area), then generating a new menu. Once you have the template, click on the edit tool at the upper right of each meal, then make your food selections – you will be guided by the meal pattern, which you can make keto through the following substitutions:
      * For each carbohydrate exchange, use two fat exchanges
      * For each fruit exchange, use a vegetable exchange (unless you use low-carbohydrate fruits like cantaloupe, casava melon, raspberries, or strawberries.
      * For a fruit exchange, use an ounce of dark chocolate (preferably 70% or higher cocoa solids) or a 125-calorie portion of one of our keto desserts.
      The foods are intentionally fairly generic, so that you can prepare them as you wish, still following the keto principles exhibited in our recipes.

      If you prefer fewer meals per day as in the keto plan, you can add exchanges from the unwanted snacks to your other meals. Note that since the system wants something at every meal, you can just add a random item like “Vegetables of Your Choice.”
      If you would like additional help, please let me know.

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