Ever wonder what makes Greek yogurt different from the other yogurts on the shelf of the grocery store? Besides its tart taste and thick texture, there are many advantages to choosing Greek yogurt! Keep reading to find out how to use Greek yogurt in the kitchen!

What is Greek Yogurt?

Greek yogurt is regular yogurt that has been strained to remove a lot of the liquid, whey (the watery component of milk), lactose (milk sugar), and sugar. This is what gives the yogurt its thicker consistency, and smoother texture. Because of its unique process, Greek yogurt contains two times the protein of regular yogurt. And with protein being sought after nutrient today, no wonder it’s so popular.

The process of straining the yogurt to make it thicker actually did not begin in Greece! It began in Bulgaria and was originally made with sheep’s milk rather than cow’s milk like it is today. It is called Greek Yogurt because it was originally made and marketed by a Greek company.

Yogurt in general is a fantastic source of protein, calcium, phosphorus, and B vitamins. Yogurt also contains live and active cultures Lactobacillus bulgaricus and Streptococus thermophilus which can contribute to a healthy gut! In certain epidemiological studies, it has been found that eating yogurt on a daily basis may protect against heart disease and type 2 diabetes.

Like regular yogurt, Greek yogurt comes in a variety of different fat contents, which can also be confusing. These can range from non-fat, low-fat, to full-fat. So, which fat content should you buy? Well, that depends on your needs and taste preferences. In a previous blog post on whole milk yogurt, I wrote “I like to think of whole milk yogurt as “value-added.” With whole milk yogurt, you get all three nutrients needed for energy and satiety: carbs, protein, and fat.” Whole milk yogurts may help you feel fuller, more satisfied (they are the creamiest in texture!), and provide a source of nourishing fat.

Greek yogurt also comes in a variety of flavors, just like regular yogurt. The most common, plain Greek yogurt, has a sour, tart flavor that can be used in both sweet and savory dishes. When using yogurt with higher fat content, it can tend to be slightly less sour than the non-fat version, so this is something to keep in mind. 

Health Benefits

A lot of the health benefits of Greek Yogurt come from the fact that it is more concentrated than regular yogurt due to the straining process.

  1. Twice the protein
  2. Less sodium
  3. Fewer carbohydrates
  4. Less lactose
  5. May contain additional probiotics

How to Use Greek Yogurt in the Kitchen

  • Top a taco or burrito bowl with Greek yogurt as a substitute for sour cream.
  • Mix with chicken or tuna for a higher protein salad option.
  • Top oatmeal with Greek yogurt to add extra creaminess.
  • Spread plain Greek yogurt on your sandwich for a tangy substitute for mayonnaise.
  • Mix with ranch seasoning to make a protein-packed ranch dip!
  • Use Greek yogurt, fruit, and your favorite granola to make a yogurt parfait!
  • Mix Greek Yogurt with oats and leave in the fridge for creamy overnight oats.
  • Top spicy dishes such as curry with Greek yogurt to cool off the heat.
  • Use Greek yogurt as the base for your frosting.
  • Freeze Greek yogurt for a satisfying treat!
  • Spread on your bagel as a cream cheese substitute.
  • Use in baked goods as a substitute for some of the butter or oil.
  • Fold into soups or sauces as a substitute for cream (but make sure the yogurt is room temperature to avoid curdling).
  • Top waffles or pancakes with it for a creamy topping.

Recipes Using Greek Yogurt:


Super Fluffy Greek Yogurt and Blueberry Pancakes via The Healthy Toast

syrup being poured over a stack of fluffy Greek yogurt pancakes with fresh blueberries

Greek Yogurt Parfait Crunch with Sweet Grapes via Amy Gorin Nutrition

Breakfast Banana Split via Smart Nutrition

three plates of a breakfast banana split recipe with raspberries and chopped peanuts for garnish

Strawberry Vanilla Protein French Toast via Nutrition Starring YOU

Eggless Double Chocolate Muffins via Smart Nutrition

Sunflower Seed Granola and Rhubarb Breakfast Parfait via Smart Nutrition

Sunflower Seed Granola and Rhubarb Breakfast Parfaits in three mason jars

Chorizo Cauliflower Frittata via The Gourmet RD

Strawberry and White Chocolate Muffins via Feel Good Eating


No Mayo Coleslaw (made with Greek Yogurt) via The Foodie Dietitian

bowl of coleslaw made with Greek yogurt instead of mayo

Gluten Free Alaska Fish Sticks with Honey Yogurt Dipping Sauce via Bucket List Tummy

plate full of Fish Sticks with Honey Yogurt Dipping Sauce in a side bowl

Instant Pot Lentil Stroganoff via Nourish Nutrition

Butternut Squash Mac & Cheese via Rebecca Bitzer

Greek Yogurt Mashed Potatoes via Snacking in Sneakers

serving spoon in a bowl of Greek yogurt mashed potatoes

Lobster Cakes with Lemon Dill Yogurt Sauce via Hoorah to Health

Kale Salad with Lemon Yogurt Dressing via The Foodie Dietitian

salad bowl filled with Kale Salad with Lemon Yogurt Dressing

20-Minute Healthy Pumpkin Pasta via The Oregon Dietitian

Citrus Salad with Honey Lime Yogurt and Spicy Walnuts via Leanne Ray

Tuna Salad with Greek Yogurt via Alena Menko


Healthy Sweet Potato Bread with Blueberries via Bucket List Tummy

Tzatiki via Live Best

Salted Caramel Peanut Butter Apple Dip via The Foodie Dietitian

bowl of Salted Caramel Peanut Butter Apple Dip on a plate with slices apples

Heart Healthy Biscuits via Nutritiously Simple

Peanut Butter Frosting Dip via Jenna Braddock


Berry Greek Yogurt Popsicles via Crystal Karges Nutrition

three popsicles laid out on apicnic table next to a bowl of berries

Chocolate Peanut Butter Protein Smoothie via Smart Nutrition

Roasted Peaches and Cream Popsicles via The Foodie Dietitian

three Roasted Peaches and Cream Popsicles laid out with three peaches

Blueberry Sweet Corn Frozen Greek Yogurt Bark via It’s a Veg World After All

Blueberry Sweet Corn Frozen Greek Yogurt Bark broken up into pieces on a countertop with fresh blueberries

Matcha Green Tea Latte Popsicles via The Foodie Dietitian

Greek Yogurt Banana Slice Cake via Colleen Christensen Nutrition

slice of sheet pan cake made with Greek yogurt and bananas

Chai Tea Latte Popsicles via The Foodie Dietitian

For more recipe round-ups just like this one, check out these below: 

Leave a Comment

Note: Your email address will not be published.

This site uses Akismet to reduce spam. Learn how your comment data is processed.