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  • Writer's pictureKaz B

Health Benefits of Plain Greek Yogurt + 4 Delicious Recipes that Replicate High-Fat Favorites

A minimalist bamboo bowl of creamy plain Greek yogurt between a minimalist bamboo spoon and white cloth napkin.

You've probably all heard that Greek Yogurt has many health benefits, but did you know you you can do much more than just make parfaits? In this blog post, we'll review those benefits and share four heart-healthy versions of some of our favourite high-fat dips, dressings, and dessert, from a rich dip perfect for serving with vegetables or pita to a summery cucumber salad, creamy mac and cheese, and an indulgent chocolate mousse. Give them all a try! And let us know your thoughts!

REMINDER: We're not judging original or high-fat versions of these recipes as bad. We don't believe in labelling foods as bad or good. The recipe options are provided for those whose current nutrition goals are to reduce fat and/or increase protein or are looking for less processed, homemade options.

Health Benefits of Greek Yogurt

  • High in protein, which helps you feel full longer and promotes healthy muscle growth. It is also helpful for maintaining your blood sugar levels, especially when eaten before carbohydrates (source).

  • Contains probiotics, which are good bacteria that help keep your gut healthy. Probiotics are beneficial for your immune system, digestion, and more (source).

  • Is a good source of calcium, which is important for bone health. 1 cup of Nonfat contains 270mg of calcium or 27%DV (Daily Value). (source)

  • Has less sodium and fewer carbohydrates than sour cream. 1 cup of nonfat Greek yogurt contains around 88mg of sodium and 9g carbs compared to 324mg sodium and 36g carbs in 1 cup of nonfat sour cream (source: Cronometer).

More than Just Parfaits

With a container of plain Greek Yogurt, you open up a world of possibilities for heart-healthy versions of your favourite recipes. It's so versatile. You can eat it on its own, with fruit and oats or granola for breakfast, snack, or dessert, add it to smoothies, or as a 1:1 replacement for sour cream. The four recipes below represent dips, dressings, a meal, and dessert, but try it in your own favourite recipes as well.

Recipe #1: Creamy, Cool Herbed Yogurt Dip/Dressing (from The Kitchn)

A bowl of creamy dill dip in the foreground with a bowl of celery and carrots and a bowl of pita chips in the background.

Recipe #2: Greek Yogurt Ranch Dressing (from A Couple Cooks)

A whiite plate featuring a bowl of greek yogurt ranch dressing and assorted cut vegetables - carrots, celery, and red bell peppers.

Recipe #3: Greek Yogurt Mac and Cheese (from A Couple Cooks)

Close up shot of macaroni and cheese with spinach made from Greek Yogurt

Recipe #4: Greek Yogurt Chocolate Mousse (from Maria Speck via Splendid Table)

A clear bowl with chocolate mousse and dollop of marmalade in the center on top of a stoneware plate.

Share Your Recipes or Tell Us More

Greek Yogurt (nonfat, 2%, full fat) is an easy, delicious, and versatile way to add calcium and protein into your daily nutrition. Not only can you just eat it plain, with a little honey, fruit, or whatever you choose to add, you can make less processed versions of your store bought recipes. Check out the recipes above, or tell us what you've made. We always want to hear from you!

Are you looking for help with nutrition? Contact us for more information. We take a non-judgmental approach - both with our clients and with food. Schedule your free, no-obligation consultation today or simply sign up for our monthly newsletter to be the first to get recipes and tips.
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