Greeking Out for Greek Yogurt!

by Tristen Spahr

By now I’m sure you’ve heard of Greek yogurt and have probably noticed it taking up plenty of real estate in the dairy case, but have YOU fully embraced this latest superfood’s protein-packed versatility?

Get to know Greek yogurt
Greek yogurt, like other dairy foods, offers a powerful nutrient package that contains 9 essential nutrients: Calcium, Potassium, Phosphorus, Protein, Vitamin A, Vitamin D, Vitamin B12, Riboflavin, Niacin. And like traditional yogurts that contain live and active cultures, it is also great for digestive health. But Greek yogurt has twice the amount of protein as most regular yogurts, due to the straining process.

Traditionally, Greek yogurt is made by straining the yogurt to remove the whey resulting in a thicker yogurt with less sugar, fewer carbohydrates, and more protein compared to regular yogurt. Six ounces of Greek yogurt typically contains 14–17 grams of protein. That’s a lot of protein for such a small serving size! (Regular yogurt has between 7–8 grams of protein in 6 ounces)

Now embrace Greek yogurt
Still can’t wrap your head around how Greek yogurt fits in your lifestyle? The extra protein found in Greek yogurt has gained attention among those trying to eat healthy because of its versatility.

Here are a few tips on how to incorporate the superfood:

  • Dress Greek yogurt up: Greek yogurt now has tons of flavor options! Give a few different brands and flavors a try and find your perfect match. Mine is Dannon Oikos Key Lime! Or dress up your favorite plain fat free Greek yogurt with fruit, honey or granola for a lower sugar option.
  • Substitute Greek yogurt for fats: Greek yogurt can easily substituted for heavier ingredients like mayonnaise, oils, sour cream, cream cheese, and heavy cream when you are preparing sauces and dressings. Here is a conversion chart for quick reference.
  • Add Greek yogurt to your smoothie: Adding Greek yogurt to a smoothie for a meal or snack will help keep you fuller longer! Try this easy Peach Vanilla Matcha Smoothie recipe.
  • Bake with Greek yogurt: Replace oils in recipes for baked goods like muffins, cakes, breads and even pancakes to cut the fat and maintain the moisture! Try this Greek Yogurt Baked Doughnut Parfait with Fresh Berries.
  • Snack with Greek yogurt: Add your favorite spices to Greek yogurt to make a creamy dip for your veggies or honey and cinnamon for a delicious fruit dip! You won’t sacrifice flavor, and you’ll fill up faster with all of that protein! Snack away with this Peanut Butter Greek Yogurt Fruit Dip.

For more tasty and healthy Greek Yogurt recipes, visit our Go Greek recipe board — we’ve pinned all of our favorites!

Tristen Spahr

Tristen is the Communications Specialist for the American Dairy Association Mideast. A recent graduate of The Ohio State University, Tristen was raised on a dairy farm in Northwest Ohio. She is a social media enthusiast and enjoys cooking and going to concerts in her free time.


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