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The Magic of Labneh: Yogurt or Kefir Cheese From My Fridge to Yours
Ferments for Life — Stay Healthy
Ferments for Life — Stay Healthy 
Sometimes I wish you could visit my kitchen — and mostly, my fridge. It’s filled with homemade fermented dairy: kefir, cottage cheese, all manner of yogurts like Skyr, Greek, and Lactobacillus reuteri superfood yogurt ... and yes, even labneh.
I love labneh because it’s truly a yogurt (or kefir) that’s simply been strained and pressed a little longer. That’s it! But oh, what a transformation. It becomes rich, creamy, and spreadable. I kid you not, I eat so many different meals made with these probiotic-rich foods that I call them fast food — because they’re just that convenient. A scoop here, a spread there, and you've got a meal packed with nutrition, beneficial microbes, tons of protein, and probiotics.
What Is Labneh?
Labneh is a Middle Eastern yogurt cheese, and it’s made by straining yogurt until it becomes thick, tangy, and creamy. Think of it as the love child of Greek yogurt and cream cheese — but with billions of probiotics and none of the junk. Traditionally made with goat’s milk or cow’s milk yogurt, I’ve found that it works beautifully with all types of yogurt and kefir.
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🥛 Homemade kefir (for a tangier labneh)
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🥣 Greek-style yogurt
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L. reuteri or L. gasseri yogurt
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❄️ Skyr (strained even more for a super-thick texture)
L. reuteri or L. gasseri yogurtThe probiotics stay alive and well in labneh, especially if you make it at home to ensure lots of probiotics. Store-bought versions are often low in probiotics if they have any at all. It’s also incredibly easy to digest and low in lactose — the bacteria eat most of it during fermentation.
Why Labneh Supports Weight Loss
✨ A Little Story…
✨ A Little Story…This past summer, before my daughter’s wedding, I really focused on nourishing my body with fermented foods — and labneh made with yogurt and kefir was a huge part of that. It became my go-to meal prep item. I’d swirl it onto fruit, dollop it into bowls with roasted veggies, add seasonings for a spicy dip, or just eat it with cucumbers and olive oil.
Not only did it keep me full and energized on busy days, but I also noticed that the extra protein and probiotics helped reduce cravings — and yes, I lost weight in a natural, gentle way. I felt so good walking into that wedding weekend. Light, nourished, and vibrant. And labneh played a delicious little role in that journey.
High in Protein = Full for Longer
Labneh is made by straining yogurt, which concentrates the protein. A few tablespoons can pack 5–7 grams of protein, depending on how long it's strained and the milk source.
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Protein slows digestion and helps regulate appetite hormones like ghrelin and leptin.
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This leads to greater satiety, meaning you're less likely to reach for snacks or overeat later.
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Protein also has a higher thermic effect — your body burns more calories digesting it than it does with fat or carbs.
Low in Carbs + Low in Lactose
Most of the lactose and whey sugars are strained out, especially if you use kefir or L. reuteri yogurt. That makes labneh:
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Naturally lower in carbohydrates
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Easier to digest
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Helpful for balancing blood sugar and insulin
This combo helps reduce cravings and blood sugar spikes — both of which can interfere with fat loss.
Supports Gut Health & Fat Metabolism
Labneh made from homemade yogurt or kefir contains live active cultures — especially Lactobacillus strains like L. reuteri and L. gasseri, which have been studied for:
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Reducing abdominal fat
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Improving metabolic rate
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Balancing the gut microbiome, which plays a major role in weight regulation
A balanced gut reduces systemic inflammation and enhances nutrient absorption — both crucial for sustainable weight loss.
Versatile & Easy "Fast Food"
Because it’s creamy and savory, labneh feels indulgent — yet it’s one of the healthiest “spreads” you can eat when made with lower fat milk.
You can:
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Spread it on sourdough or gluten-free toast
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Use it in place of mayo or cheese
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Stir it into soups or bowls
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Mix with herbs or lemon juice for a dip or salad dressing
Having prepped, protein-rich food on hand makes it easier to make good choices when hunger strikes.
Calories Per ¼ Cup Nonfat Labneh
Exact macros vary depending on how long it’s strained and what milk you use.
Fun fact: Labneh has a cream cheese-like texture but with triple the protein and beneficial probiotics.
The Probiotic Power of Labneh
Here’s what makes labneh so special:
It’s alive — teeming with the same friendly bacteria that started in your yogurt. This means it helps:
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Rebuild gut flora
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Strengthen digestion
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Support immunity
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Deliver bioavailable protein and calcium
And because it's low in lactose, it's usually well-tolerated by those with dairy sensitivities.
How to Make Your Own Labneh
Labneh From Yogurt Or Kefir
or—just like I did in the video below—in an Instant Pot using the yogurt setting. I love making a full gallon each week, and the Instant Pot makes it so easy to ferment larger batches perfectly every time!Watch The Video
Equipment
- Yogurt Strainer Set: Bowl and Pouch (used in this video with a Nylon Pouch) or
- Cheese Cloth or
Ingredients
- 4 cups Yogurt - Skyr, Greek, or Kefir
- 1 teaspoon Celtic sea salt - (optional)
Toppings
- Olive Oil
- Za’atar seasoning
- Fresh Herbs
Every ingredient with a link was selected by me to make it easier for you. I may receive a small affiliate commission if you buy something through my links. Thank you! ❤️
Instructions
- In a small bowl, mix together the yogurt or kefir and salt.
- Option 1 — Kefirko Yogurt and Cheese Strainer
- If using the Kefirko Yogurt and Cheese Strainer, place the yogurt in the cheese strainer. Cover with the lid and let it strain for four to six hours.
- Once most of the whey has naturally drained off, add the Kefirko spring press and let it drain for at least 12-14 more hours and longer if you want it super thick. It will gently press out even more whey, helping you create a firmer, thicker labneh. It’s such a handy tool, especially when you want that rich, spreadable consistency. Proceed to step 3 under "Option 2-Using a Coffee Filter and Strainer."
Option 2 — Using a Coffee Filter and Strainer
- Place a basket-style coffee filter in a strainer and place the strainer in a bowl. Pour prepared L. reuteri Yogurt into the coffee strainer. The bowl will catch the whey, which is the liquid that will drop through the filter. Cover and place in the fridge overnight or 24 hours for firmer cheese.
- The next day, you will have a beautiful lump of cheese in the filter. Check out what to do with extra kefir whey in the notes.
- Remove the cheese from the strainer. You can use the cheese immediately or place it in an airtight container in the fridge.
- You can also add herbs, za'atar, which is the traditional seasoning, for Labneh. It’s so easy to customize, and it always feels like you’re making something extra special, right in your own kitchen.
- Biotic Pro Members! Check out the Sourdough Naan Bread recipe for dipping!
Notes
Listen To My Podcast
In this episode, I’ll show you how to turn homemade yogurt into creamy, tangy yogurt cheese—and why the golden liquid that drains off (whey) is one of the most powerful probiotic-rich ingredients you can keep in your kitchen. You’ll learn just how nourishing, versatile, and easy yogurt cheese is to make, and all the ways to use whey to boost your gut health, immunity, and even your garden! It’s simple, healing food—and your body will thank you.
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