It's funny to think that just a few years ago most of us had never heard of Greek yogurt, and now it has taken over the dairy case at most markets. By straining the whey, Greek yogurt (also called strained yogurt) is not only thicker but also provides twice the protein of traditional yogurt. Greek yogurt is tangier than traditional American yogurt and less sweet.
The market is flooded with Greek yogurts these days in so many varieties: full-fat, low-fat, and fat-free; plain or flavored; and traditional Greek or Greek-style, which contains thickeners and stabilizers to give it that thick texture. The thickness and tang make even the fat-free varieties seem rich.
Because the whey is drained off, there is slightly less calcium in Greek yogurt.
Let's compare standard 6-ounce servings:
Standard yogurt (plain, fat-free)
0 g fat
9 g protein
30% Daily Value calcium
Greek yogurt (plain, fat-free)
0 g fat
18 g protein
20% Daily Value calcium
I think it's perfect for breakfast! Let's take a look at some of the best ways to eat it for breakfast.
Smooth it out:
Bagel or Wheat Toast Toppers:
- Blend with milk and 2 servings of fruit for a drinkable breakfast. Top with a tablespoon of granola, toasted walnuts or almonds, or ground flax seeds to add crunch.
- Puree with milk to thin it and pour over your cereal for a protein-packed addition.
Fruit Parfait or Fruit Cups
- Blend with chopped parsley, dill, and green onions for an herb topper. Add some smoked salmon or scrambled eggs to make it a meal.
- Mix with equal parts peanut or almond butter and top with sliced fruit.
- Combine with sliced peaches and chopped fresh thyme.
- Go sweet by adding cinnamon, nutmeg, and a little honey. (Also perfect over warmed crepes, pancakes, or waffles.)
Mix it In:
- Slice ripe peaches in half, remove stone and fill with yogurt and toasted walnuts. Drizzle with warmed honey for an added touch of sweetness.
- Fill used glass jars with layers of low fat/ low sugar granola, yogurt, and fresh fruit. Seal and take for a meal on the run.
- Slice fresh pears in half, remove center seed area. Sprinkle with cinnamon and bake until just warmed then top with yogurt.
- Make fruit yogurt sandwiches. Sandwich fresh orange slices with Greek yogurt. Eat right away or freeze for tomorrow!
Boost Baked Goods:
- Mash with ripe avocado as a topper for scrambled eggs, egg white omelets, or over-easy eggs.
- Mix with chopped tomatoes and then fold into scrambled eggs for a creamy quick sauce.
- Mash with blueberries and dollop into hot oatmeal.
- Make a grilled pineapple or strawberry yogurt sandwich. Mash yogurt with chopped pineapple or strawberry then sandwich between whole wheat bread and grill in a skillet.
Substituting ingredients in baked goods can get a little tricky. You will notice a difference in texture and taste. Start with small steps and work your way up to the amounts below.
How do you like to eat Greek yogurt?
- Lower and even eliminate fat in muffins, pancakes, and quick breads. Replace butter or oil with equal parts Greek yogurt.
- Replace 1/2 the suggested oil with Greek yogurt. If recipe calls for 1 cup oil replace with 1/2 cup oil and 1/2 cup Greek yogurt.
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