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3-Ingredient Coconut Flour Hunger Buster (vegan, keto option)

Feel full for HOURS with my easy 3-ingredient coconut flour hunger buster. It is vegan, keto & made w/ coconut flour, yogurt (nondairy or dairy) & milk (nondairy or dairy).

3-Ingredient Snacking, Breakfast or Dessert Bliss

Today’s post is more solution than recipe. But it is one that works so well for me, I decided I had to share.

The problem? Sometimes I need a serious hunger buster.

I need a hunger buster for all kinds of situations. For example:

  • It’s a regular day, and despite eating a hearty breakfast, or lunch, and/or snacks, I’m still RAVENOUS soon after.
  • I’m traveling, stuck in a meeting, or trying to stay focused on a project, and don’t want to feel the need to eat again for a few hours.
  • I’m trying to shed a few pounds and need a snack that will both nourish and fill me up, to keep me on track with my goals.

Do any or all of these sound familiar? If so, you might want to try my 3-Ingredient Coconut Flour Hunger Buster). It is delicious, nutritious, and low in calories.

Best of all, it busts hunger for hours.

This very humble recipe has 3 ingredients and takes about 1 minute to stir together. I know, score one already.

To make it, you will need a 5.3 ounce container of yogurt. You can use a plant-based Greek yogurt, or (e.g., made from almond milk, coconut milk, or oat milk. If you have a larger container of yogurt, you will need approximately 2/3 cup (150 mL).

To keep things simple, opt for a pre-sweetened yogurt. If using a plain yogurt, simply add the sweetener of your choice. If following a keto diet, use a ketogenic-friendly sweetener (liquid or granular).

The second ingredient is also the wonder ingredient: coconut flour. A byproduct of coconut milk production, it is fine textured, faintly sweet, and naturally gluten-free.

Coconut flour is also very high in fiber, yet has a very low effect on blood sugar levels. That’s a fantastic combination for a hunger busting snack, and even more so when combined with yogurt (and the remaining option. Spoiler alert: it’s milk, nondairy or dairy).

It is so much easier to feel satisfied and energized when your blood sugar is balanced. Eating snacks like this one, with a high amount of fiber from the coconut flour, along with some protein and a bit of fat, helps to stabilize blood sugar, resulting in consistent energy throughout the day. YES. I so very much need that. A snack like this will also minimize insulin spikes (e.g., that I am so hungry I could eat my purse feeling), which can throw even the best intentioned eating plans straight out of the window.

Coconut flour is extremely absorbent, so when mixed with liquid it expands. A lot! Which is why there is one more ingredient in my recipe: the aforementioned nondairy or dairy milk.

Start with 3 tablespoons, which will create a very thick mix, and add more as desired, to achieve the consistency you like.

I strongly advise mixing the ingredients in a bowl, as opposed to the yogurt cup. It’s (marginally) possible to use the cup, but it will be a crazy mess as you stir it up :). I prefer to avoid adding more crazy messes to my day, if possible.

Mix with a spoon until completely combined and no lumps (from the coconut flour) remain. The mixture will begin to thicken immediately. Let the mixture stand for about three minutes to thicken further.

Alternatively, mix everything far ahead of time. Cover and refrigerate until ready to serve. Much like overnight oats, it will become very firm. As in, stand-a-spoon-straight-up-in-the-bowl firm!

That’s it! The added thickness and volume from the coconut flour and milk makes this a snack (or mini meal) to savor. Be sure to drink some water, too, to balance the tremendous amount of fiber in the coconut flour.

As you can imagine, flavorings and toppings of all kinds can be added to this simple mix. One of favorite combinations is vanilla yogurt (any variety) with a tiny drop of almond extract mixed in; it reminds me of the filling of an almond joy.

A few summer berries is always a win, too.

This little snack has helped me stay focused, and on track with my eating, more times than I can count.. I hope that it brings some sweet satisfaction to you, too!

Related Recipes

3-Ingredient Coconut Flour Hunger Buster {vegan, keto}

3-Ingredient Coconut Flour Hunger Buster {vegan, keto}

Yield: 1 serving
Prep Time: 1 minute
Total Time: 1 minute

Feel full for HOURS with my easy 3-ingredient coconut flour hunger buster recipe! It is vegan, keto & made w/ coconut flour, yogurt (nondairy or dairy) & milk (nondairy or dairy).


  • 1 5.3 ounce (150 g) container plant-based Greek-style yogurt (or regular Greek yogurt if you are not vegan)
  • 3 tablespoons (45 mL) nondairy milk (or regular milk if not vegan)--more as needed
  • 2 tablespoons (14 g) coconut flour


  1. In a bowl, stir together all of the ingredients until blended and smooth.
  2. Let the mixture stand for at least 3 minutes to thicken. Alternatively, mix ahead of time, cover, and refrigerate until ready to serve.
  3. Adjust the thickness according to your preference by adding more milk or coconut flour.


Nutrition Note: The nutrition will vary significantly depending on the type of yogurt used, as well as the sweetener.

Make-Ahead and Storage: The recipe can be made up to two days in advance. Tighty cover and refrigerate until ready to serve.

Yogurt Options: Use any 5.3 ounce (150 g) container of yogurt, or roughly 2/3 cup (150 mL) yogurt. Greek-style yogurt will produce an especially thick mix. If using a plain yogurt, add the sweetener of your choice, to taste.

Keto Option: Use plain Greek yogurt and add a ketogenic-friendly sweetener to taste.

Nutrition Information
Yield 1 Serving Size 1
Amount Per Serving Calories 176Total Fat 4gSaturated Fat 2gTrans Fat 0gUnsaturated Fat 1gCholesterol 8mgSodium 65mgCarbohydrates 16gFiber 2gSugar 9gProtein 12 g

The nutritional information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although attempts to provide accurate nutritional information, these figures are only estimates. Varying factors such as product types or brands and optional ingredients can change the nutritional information in any given recipe.

Did you make this recipe?

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Thursday 18th of January 2024

This is very good, I added a splash more milk. I will be making this again. Thank you, Trina


Thursday 18th of January 2024

It is an oldie but a goodie, glad you like it Trina!


Sunday 20th of November 2022

My mom and I tried this recipe this morning. We put strawberries in it and it tasted really good. There was a texture issue tho. It was very gritty.


Wednesday 30th of November 2022

Hi Carrie! I am glad that you and your mom liked the recipe. Sorry to hear that the texture was gritty, though. Next time, be sure to add some additional milk or water. The grittiness is coming a lack of moisture (coconut flour can absorb a LOT of liquid. Once it is saturated, it will be smooth and not gritty at all). Cheers!


Friday 13th of May 2022

I just tried this and it is delicious! I love store-bought rice pudding but its so full of sugar and such, plus I try to stay away from dairy. I added coconut flour and almond milk to my cashew milk yogurt. Wonderful!


Friday 13th of May 2022

Yay! Pudding aficionados unite ?! So glad you like it, Jodi. You can change up the flavors all year round with spices and add-ins.


Monday 26th of July 2021

This is awesome! I added whey vanilla one carb protein powder, but not next time. Was yummy too but that could be a separate snack in water. Not really needed in this recipe. So excellent as it is!


Friday 13th of May 2022

Wonderful, Michelle!


Wednesday 7th of April 2021

This is so helpful and versatile. Thank you!

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