Greek Yogurt is all the craze right now – and for a good reason too! It’s packed with protein, is fat free, and is filled with probiotics that will help regulate your intestinal motility. But who says you have to eat yogurt straight from the container? Try out some of these deliciously healthy recipes that include Greek Yogurt in order to add protein and slash both calories and fat.
6 oz of Greek Yogurt (plain or flavored!)
1 tablespoon honey
1 whole egg
1 teaspoon baking soda
½ cup whole-wheat flour (or ½ all purpose ½ whole-wheat)
½ cup fresh blueberries (or whatever fruit you would like)
Mix together yogurt, honey, and egg. Slowly mix in flour and baking soda. Preheat large pan or griddle on medium heat and scoop ¼ cup batter onto cooking surface. Since the batter is so thick, smooth it out with a spoon and place fresh fruit on pancake. Cook for 2 minutes or until golden brown. Flip and cook the other side for 1-2 minutes.
Grilled Chicken with Cucumber Yogurt Sauce
1, 6 ounce carton plain Greek yogurt
1/4 cup thinly sliced green onions
2 teaspoons snipped fresh mint
1/2 teaspoon ground cumin
1/4 teaspoon salt
1/8 teaspoon ground black pepper
1 cup chopped, seeded cucumber
4 small skinless, boneless chicken breast halves (1 to 1-1/4 pounds total)
1/8 teaspoon ground black pepper
In a medium bowl, combine yogurt, green onions, mint, cumin, salt, and 1/8 teaspoon pepper. Transfer half of the yogurt mixture to a small bowl; set aside. For cucumber-yogurt sauce: Stir cucumber into remaining yogurt mixture.
Sprinkle chicken breasts with 1/8 teaspoon pepper.
Place chicken on the rack of an uncovered grill directly over medium coals. Grill for 12 to 15 minutes or until chicken is no longer pink (170 degrees F), turning once halfway through grilling and brushing with reserved yogurt mixture for the last half of grilling.
Serve chicken with the cucumber-yogurt sauce.
2 boneless skinless chicken breasts
½ teaspoon paprika
¼ teaspoon pepper
¼ teaspoon onion powder
¼ teaspoon cumin
1 teaspoon olive oil
2 cups low sodium chicken stock
1 cup quinoa
Juice and zest from two limes
Dash of salt and pepper
2 tablespoons cilantro, chopped
3 oz plain Greek Yogurt
Combine all dry seasonings in a small bowl. Mix together and season both sides of a chicken breast. Add the teaspoon of olive oil to a large pan or skillet. Heat over medium/high heat. Add chicken, cover with lid, and cook for 7 minutes on each side. Add chicken stock and quinoa to medium saucepan. Bring to simmer over medium/low heat. Reduce to low and simmer for 10-15 minutes with lid on, until all the stock has been absorbed. Once chicken breasts are finished cooking, allow to cool before slicing. Toss cooked quinoa in lime zest, lime juice, salt, pepper, and chopped cilantro. Combine avocado, Greek yogurt, teaspoon of lemon juice, and a little cilantro in a mini-food processor. Add milk to desired consistency.
1 cup plain, strained Greek Yogurt
1 envelope Ranch Dressing mix
¼ cup milk*
Whisk together yogurt and dressing until thoroughly incorporated. Add milk and whisk until combined. Pour into a jar or plastic bottle and refrigerate for 4 hours. Store in refrigerator. *Omit milk for Ranch Dip
3/4 cup nonfat Greek yogurt
1 15-oz can 50% less sodium white beans, rinsed and drained
1 15-oz can black beans, rinsed and drained
1 4-oz can diced green chills
1 15-oz can diced tomatoes
1 cup reduced-sodium chicken broth
1 cup frozen or fresh corn
1 1/2 pounds shredded precooked chicken breast
2 tbsp fresh squeezed lime
1 clove garlic, minced
1/2 tsp onion powder
1 tbsp fresh oregano, chopped
1/2 tsp smoked paprika
1 tsp chili powder
1 tsp cumin
1 tbsp dried cilantro
2 tsp Mrs. Dash Fiesta Lime Seasoning Blend
Place 1/2 cup broth and white beans in a blender and puree. Add yogurt and blend again. Pour liquid into slow cooker. Add remaining ingredients and stir well. Cover and cook on high for 2 hours or on low for 4-5 hours. *Note: Be sure to rinse and drain black beans and chicken well before adding to slow cooker.
1 3/4 c oats
3 egg whites
3/4 cup unsweetened cocoa
1/2 cup unsweetened applesauce
1 tsp. vanilla extract
1/2 cup plain Greek yogurt (or regular plain low fat yogurt)
1/2 tsp cream of tartar (or 1-1/2 Tbsp. vinegar)
1-1/2 tsp. baking powder
1-1/2 tsp. baking soda
1/4 tsp. salt
1 cup hot water
1 cup sugar substitute (like Splenda granular) OR 1/4 cup + 2 tbs stevia
1/2 cup semi-sweet chocolate chips (or use white chocolate or peanut butter chips!)
Preheat oven to 350 degrees. Line 2 (12-cup) muffin pans with foil cupcake liners, or spray muffin tin with non stick cooking spray. In a blender, (or food processor), mix all of the ingredients together, except for the chocolate chips. Blend until oats are ground and mixture is smooth. Place mixture in a bowl and gently stir in 1/2 of the chocolate chips (set the rest aside). Scoop mixture into prepared muffin pans. Place muffins tins in the oven for 10 minutes. After 10 minutes, remove muffins from the oven (but don’t shut oven off), and distribute the other half of the chocolate chips on top of each muffin.
Place the muffins back into the oven and bake for an additional 2-5 minutes, or until a toothpick comes out clean. *Note, you could skip this step by putting all of the chips in the batter, and baking the muffins for 12-15 min straight. Cool muffins before removing from pan.
1 tablespoon peanut butter
1-2 teaspoons stevia (or any sweetener!)
1 tbsp mini dark chocolate chips
¼ teaspoon vanilla extract
1 single serving plain Greek Yogurt
Mix it all together and enjoy!!
¼ plus 1/8 cup dark cocoa powder
¼ plus 1/8 cup hot water
1-1/2 cup wheat pastry flour
½ teaspoon baking soda
½ teaspoon baking powder
½ teaspoon coarse salt
¾ cup canola oil
1 cup plus 1/8 cup natural sugar
2 eggs (or egg replacer for 2 eggs)
1 tablespoon vanilla extract
½ cup plain Greek Yogurt
6 ounces Greek Yogurt
1 tablspoon vanilla
½ cup dark chocolate almond spread (or whatever nut butter you enjoy)
¾ cup powdered sugar
Preheat oven to 350 degrees F. Lightly grease a 9 by 13 inch pan and dust with flour (for easy cake removal later). Whisk together the cocoa powder and hot water in a small bowl. In another bowl, whisk together the flour, baking soda, baking powder, and salt. In the bowl of an electric mixer, use the whisk attachment to blend the oil and sugar. Turn the powder to medium-low and add in the egg replacer. Then stir in the vanilla and cocoa mixture. Reduce speed to low. Add half of the flour mixture. When that’s well combined, add half the Greek yogurt. Add the other half of the flour. Then the other half of the yogurt. Mix until JUST combined. Pour into your cake pan and spread evenly. Bake for 30 minutes, rotating halfway through. A toothpick should come out clean when inserted into the middle of the cake. Let cool completely before frosting.
Whisk the yogurt, almond butter and vanilla until all ingredients are well incorporated. Add the powdered sugar 1/4 cup at a time — whisking until well incorporated. When cake has cooled — frost. Then keep it in the fridge for freshness. Top with Newman-Os, etc. for fun.
6 oz nonfat Greek Yogurt (any flavor!)
2 tablespoons unsweetened baking coca
Stevia, agave nectar, or any artificial sweetener to taste
Stir all ingredients until smooth. Pop in the freezer for 30-45 minutes. Enjoy!
4 teaspoons cocoa powder + some extra cocoa to roll the truffles in
1 tablespoon fat free vanilla Greek Yogurt
5 tablespoons vanilla protein powder or powdered skim milk
2 egg yolks
5 drops of vanilla extract or butter flavoring
3 teaspoons stevia, agave nectar, or artificial sweetener
Mix together all ingredients except protein powder. Add protein powder until the paste reaches a firm consistency. Put aside in the fridge for 30 minutes or in the freezer for 10 minutes. Before serving, roll the mixture into balls and dip into cocoa powder.
Substitute Greek Yogurt in Your Own Recipes!
Swapping out heavy oils and fat sources for Greek Yogurt can be fun and easy with the help of this chart! Try using Greek Yogurt in brownies, cookies, and cakes for an incredibly moist and healthier product. Or simply use in your favorite dips and sauces! The options are endless. Try using Greek Yogurt today!
Greek Yogurt Pancakes:
Grilled Chicken with Cucumber Yogurt Sauce Recipe
Blackened Chicken over Cilantro Lime Quinoa with Greek Yogurt Avocado Puree:
Ranch Dressing with Greek Yogurt:
Creamy Taco Soup:
Triple Chocolate Muffin:
Greek Yogurt Chocolate Cake: http://www.neverhomemaker.com/2010/07/greek-yogurt-in-cake.html
Cookie Dough Greek Yogurt:
Rich Chocolate Protein FroYo:
Greek Yogurt Chocolate Truffles:
Written by Samantha Tutini, Dietetic Intern with Urban Nutrition, LLC