Guide to Using Greek Yogurt in the Kitchen

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 It began in Bulgaria and was originally made with sheep’s milk rather than cow’s milk like it is today. It is called Greek Yogurt because it was originally made and marketed by a Greek company.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.

Twice the protein
Less sodium
Fewer carbohydrates
Less lactose
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.