Quick Summary: A creamy Italian custard made with Greek yogurt and heavy cream, topped with strawberries macerated in balsamic vinegar. Rich, elegant, and naturally low in carbs. The balsamic adds unexpected depth to the berries. Prep: 30 min | Cook: 5 min | Chill: 4 hours | Serves: 6
Jump to:RECIPE | Slow Carb and Berries | Why is Panna Cotta Slow Carb? | Sugar Amounts in Fruits | More Desserts | FAQ
One of the challenges I faced when I was coaching slow carb diet lifestyles was developing desserts for people without relying on sugar substitutes.
I found the best way to achieve a lot of flavor and still be slow carb was to find recipes that were naturally high in fat rather than sugar. Panna cotta fits this criteria perfectly, as it has cream, yogurt, and just enough sweetener to balance the tang.
This version uses Greek yogurt for tang and body, heavy cream for richness, and a strawberry sauce spiked with balsamic vinegar.
I love it (and my clients did also)!
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Why Panna Cotta Works for Slow-Carb
Heavy cream and full-fat Greek yogurt contain very little lactose. Lactose (milk sugar) is what spikes blood sugar in dairy products. Full-fat dairy avoids this problem, which is why butter and heavy cream are allowed on slow-carb diets.
This panna cotta uses ⅓ cup sugar for 6 servings. For strict slow-carb compliance, substitute Truvia or another sugar replacement. Or enjoy it occasionally as a lower-carb indulgence, since the fat content keeps it satisfying.
The richness comes from cream and yogurt, not sugar. That’s what makes it work.
The only tricky thing about the recipe is getting the panna cotta out of whatever you are using for a mold, but the strawberry sauce can cover up any cosmetic breaks.
And who cares about cosmetics anyway when it tastes this good!!
Do Berries work with Slow Carb Diets?
Berries are considered the main type of fruit allowed on a low carb or slow carb diet due to their high fiber to fructose ratio (meaning they don’t spike blood sugar as much as most fruit).
Berries are also high in nutritional value (antioxidants) with a relatively high amount of fiber, and fiber tends to mitigate the carb impact on low carb diets.
Often you will see net carbs and total carbs listed on nutritional analyses, which is basically the subtraction of fiber from the total carbs,
When it comes to tracking macronutrients on a keto or slow carb diet however, total carbs is the metric used.
Strawberries, blackberries, and raspberries are the lowest in sugar. Blueberries are slightly higher but still acceptable in moderation.
How to Make Panna Cotta
The full instructions and ingredient amounts are in the recipe card below. In short:
- Sprinkle gelatin over cold water and let bloom for 5-10 minutes.
- Whisk together half the cream with yogurt, vanilla, and salt. Heat the remaining cream with sugar until dissolved and just starting to bubble. Stir in the bloomed gelatin until completely dissolved.
- Combine with the yogurt mixture. Pour into molds and refrigerate at least 4 hours.
- For the sauce: Slice strawberries and puree a portion with sugar and lemon juice. Combine with the sliced berries, balsamic vinegar, pepper, and a pinch of salt. Let sit 30-60 minutes before serving.
Relative Sugar Content of Fruits
For slow-carb desserts, stick to berries and rhubarb. Stone fruits and tropical fruits are occasional treats.
Fruits Lowest in Sugar:
- Lemon or lime
- Rhubarb
- Blackberries
- Cranberries
Fruits Low to Medium in Sugar
- Strawberries
- Casaba Melon
- Papaya
- Watermelon
- Peaches
- Nectarines
- Blueberries
- Cantaloupes
- Honeydew melons
- Apples
- Guavas
- Apricots
- Grapefruit
Fruits Fairly High in Sugar
- Plums
- Oranges
- Kiwifruit
- Pears
- Pineapple
Fruits Very High in Sugar:
- Cherries
- Grapes
- Mangos
- Figs
- Bananas
- Dried Fruit
More Slow Carb Custard Desserts
FAQ
Red wine is a great substitute for the balsamic vinegar in this recipe. It adds a bit of acid with the pungency of vinegar.
Buttermilk is a nice substitute for greek yogurt. It still carries the tang but is not as thick.
What can I substitute for Greek yogurt? Buttermilk adds tang but is thinner. Sour cream works but is richer. Adjust quantities slightly based on consistency.
How do I unmold panna cotta cleanly? Dip the mold briefly in hot water (just a few seconds). Run a thin, sharp knife around the edge. Invert onto a plate and tap the bottom. If it sticks, dip in hot water again.
How long does panna cotta keep? Refrigerated and covered, up to 3 days. Add the strawberry sauce just before serving.
Can I use frozen strawberries? Yes. Thaw before slicing and macerating. Frozen berries release more juice, which works well for the sauce.
Interested in the Slow Carb Diet? Check out this comprehensive E-Guide on Fat Loss through a Slow Carb Diet.
Strawberry Balsamic Panna Cotta with Greek Yogurt
Equipment
- different sized bowls
- Saucepan
- 6-ounce bowls or molds
- thin sharp knife
Ingredients
- 2 Tbsp water
- 1 ¼ tsp unflavored gelatin
- 1 ¼ cups heavy cream divided
- 1 cup plain Greek yogurt
- 1 tsp pure vanilla extract
- ¼ tsp sea salt
- ⅓ cup sugar + 2 Tbsp
- 3 cups strawberries frozen is OK
- 2 tsp fresh lemon juice
- 2-3 Tbsp good balsamic vinegar
- ¼ tsp freshly ground black pepper
Instructions
- In a small bowl add the water and then sprinkle the gelatin over the top and let it sit undisturbed for 5 to 10 minutes.2 Tbsp water, 1 1/4 tsp unflavored gelatin
- In a medium sized bowl, whisk together 1/2 cup of the cream, 1 cup yogurt, the vanilla and the salt. Let the yogurt mixture sit while you heat the remaining 3/4 cup cream and 1/3 cup sugar in a small pot over medium-low heat, stirring occasionally until the sugar is dissolved and the mixture is just starting to bubble gently (not boiling).1 1/4 cups heavy cream, 1 cup plain Greek yogurt, 1 tsp pure vanilla extract, 1/4 tsp sea salt, 1/3 cup sugar + 2 Tbsp
- Remove the pot from the heat and scrape in all of the gelatin mixture, stirring until completely dissolved (no granular texture, it should be smooth). Then add this gelatin-cream mixture to the yogurt mixture and whisk together thoroughly.
- Ladle mixture into 6-ounce molds (anything works; small bowls or ramekins). Refrigerate until set (4 hours or up to 3 days). Only cover with plastic wrap after they are cold to avoid condensation.
- About an hour before serving, make the strawberry sauce by first slicing up 2 1/2 cup strawberries (I used frozen berries that were sliced while frozen and then thawed) and placing them in a medium bowl. In a food processor ( or blender) puree the remaining 1/2 cup berries with 2 Tbsp sugar and 2 tsp lemon juice. Add the puree to the sliced berries and stir in 2-3 Tbsp balsamic vinegar, 1/4 tsp pepper and a pinch of salt. Let sit for 30 to 60 minutes.3 cups strawberries, 2 tsp fresh lemon juice, 2-3 Tbsp good balsamic vinegar, 1/4 tsp freshly ground black pepper
- When ready to serve, dip ramekins or molds into hot water for a few seconds, Run a thin, sharp knife around inside of mold and then invert panna cottas onto individual dessert plates. Shake to loosen, or tap bottoms of mold and then lift off ramekins or molds. Spoon strawberry sauce over each panna cotta. Serve immediately.
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