You need to try these high protein recipes with Greek yogurt. Whether you prefer sweet or savory, these are dietitian approved and delicious!
Greek yogurt has been a popular health food for years. There's a good reason dietitians love to recommend it!
As a recipe developer and dietitian, I not only love it for its nutrition, but for its versatility in recipes. It's thick, creamy and has a relatively neutral flavour, similar to cottage cheese, my other love). This means it's excellent in sweet or savory recipes!
Today I'll be talking about all the nutrition and health benefits of Greek yogurt, answering some common questions, and sharing my favorite recipes with Greek yogurt. Even if you're on the fence about it, I know you'll love at least one of these delicious recipes!
Health Benefits of Greek Yogurt
Here's some of my favorite nutrition and health benefits of Greek yogurt!
- High in protein. ¾ cup of Greek yogurt contains 17g of protein, which can support muscle growth, appetite regulation, and blood sugar balance. I like to include 10-15g of protein at snacks and 25-30g at meals, so Greek yogurt is an excellent addition.
- Support bone health. Greek yogurt contains important nutrients for bone health like calcium and vitamin D. One randomized control trial showed that combined with resistance training, Greek yogurt helped support bone formation more than a placebo.
- Decrease risk of chronic disease. Greek yogurt has been shown to decrease risk factors for metabolic syndrome, due to its rich nutrient content.
Greek Yogurt FAQs
Greek yogurt is strained more than regular yogurt, removing more of the liquid whey. This makes it a lot thicker than regular yogurt, as well as higher in protein.
There's no right answer to this, some people just prefer lower fat and that matches their health goals. On the other hand, we do have research that full fat dairy may help with weight maintenance, because the fat makes it more satiating. Recent research also shows that fermented full fat dairy (like yogurt) isn't associated with increased risk of cardiovascular disease.
Flavoured Greek yogurts still have the same amount of protein as plain, but they do contain significantly more sugar. While we do want to limit sugar when possible, it's still important to enjoy these nutrient-dense foods so you actually eat them. I like buying a lower sugar Greek yogurt (<5g per serving) or sweetening it myself with frozen fruit or a small drizzle of honey.
Fermented dairy like Greek yogurts are made with bacterial yogurt cultures, however this doesn't necessarily mean it has a clinical dose of probiotics. Probiotics also vary widely by strain, so one strain may target a different issue than another. If you are looking to get probiotics from yogurt, I recommend looking for a brand that sells probiotic yogurt, ie. specific probiotic strains are added to the yogurt during production in measurable levels.
Using a higher fat Greek yogurt helps cut some of the sour tanginess. You can also focus on adding other flavors like fruit, spices or a touch of sweetener.
I personally buy whatever is on sale! Greek yogurt prices can fluctuate WIDELY so whatever is the best price that day is usually what I pick up!
I typically try to look for plain 0% or 2% Greek yogurt as this way I can add healthy fats in myself and sweeten it up with honey or maple syrup.
My go-to is usually Liberte or Oikos (for a lower cholesterol option)! Or Two Good for a lower sugar flavoured option.
Recipes with Greek Yogurt
Onto the fun part! I've separated these recipes with Greek yogurt into sweet and savory.
Sweet Greek Yogurt Recipes
I love including Greek yogurt for a balance sweet treat or sweet breakfast. It's great in sweet fruit dips, cheesecake-inspired recipes, and overnight oats too. You can also use it to make easy cinnamon rolls!
Savory Greek Yogurt Recipes
I love making creamy dressings and dips with Greek yogurt, since it tastes similar to sour cream.
See you in the kitchen!
I love seeing my recipes in action! If you decide to make any of these recipes with Greek yogurt, don't forget to tag me on Instagram- @nourishedbynic or leave a rating and comment below!
*Contribution by Charlotte Chan, nutrition and dietetics student at University of Western Ontario
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