Got Yogurt? 10 Protein-Packed Recipes to Help You Finish Off the Container

3 Protein-Packed Yogurt Recipes

Everyday Health staff nutritionist, Kelly Kennedy, RDN, shows you how to make three tasty recipes using yogurt.

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Creamy, tangy yogurt has been a favorite food of health-conscious individuals for millennia. Indeed, it is believed that yogurt was first created about 8,000 years ago, when someone accidentally heated and fermented milk, according to the Harvard T.H. Chan School of Public Health.

Today, yogurt is still made in a similar way, by combining warm milk with good bacteria (specifically Lactobacillus bulgaricus and Streptococcus thermophilus ) that convert the natural sugar, or lactose, in the milk into lactic acid, which is what makes yogurt thick and gives it its tart flavor.

When these beneficial bacteria ferment the milk to form yogurt, they also multiply, creating a probiotic-rich environment that can benefit the microbiome of whoever consumes it. For this reason, yogurt is commonly recommended by doctors and dietitians alike as a way to improve gut health.

In addition to its gut-boosting benefits, yogurt is also a rich source of protein, providing almost 9 grams (g) of protein per 6-ounce (oz) container, according to data from the U.S. Department of Agriculture (USDA).

Greek yogurt, which is strained to remove much of the liquid, is even higher in protein than other types, according to USDA data, at over 17 g of protein per container.

This is important because, as a small study found, eating a protein-rich meal, such as one that includes yogurt, may improve satiety (the feeling of fullness) and cognitive function.

Additionally, yogurt is an excellent source of bioavailable (aka easy for your body to absorb) calcium and a good source of vitamins A, B2 and B12 as well as potassium and phosphorus, noted one review.

When picking a healthy yogurt, the Academy of Nutrition and Dietetics (AND) recommends a fat-free or low-fat variety to keep saturated fat to a minimum.

AND also encourages people to choose plain, unsweetened yogurt (rather than blended or fruit-on-the-bottom varieties) in order to limit added sugars. Fruit can be served on top in order to sweeten the yogurt in a more natural way.

For a variety of reasons, some people prefer not to include dairy products in their personal diets. The good news is that with every passing day, more and more dairy-free versions of traditional yogurt are coming to market and, because many are fortified with calcium and vitamin D, they can be a very healthful stand-in for traditional yogurt. When choosing a dairy-free yogurt, look for one that is fortified and contains at least 6 to 7 g of protein per serving. Fortified soy-based yogurt is generally considered a great choice.

Yogurt is a quintessential breakfast food, but it can do so much more. Because of its neutral flavor, yogurt can easily lean in a sweet or savory direction. There are so many ways to enjoy yogurt besides simply topping it with berries (but we have to say, that's delicious too!). Here are 10 ways to indulge in this tangy, nutrient-rich, and gut-boosting superfood!

1 iStock

Creamy Greek Salad Dressing

Creamy salad dressings may be delicious, but they're also known to be high in calories and unhealthy fats. A 2-tablespoon serving of bottled Greek dressing, for example, contains almost 200 calories, according to the U.S. Department of Agriculture . In contrast, this tangy salad dressing is flavored with fresh herbs and Greek yogurt, keeping calories and sodium to a minimum.

contains Dairy

SERVES

8

CALORIES PER SERVING

74

AUTHOR

Kelly Kennedy, RDN

REVIEWED BY

Lynn Grieger, RDN, CDCES

PREP TIME

5 min

Ingredients

½ cup plain, low-fat Greek yogurt ¼ cup extra-virgin olive oil 1 lemon, juiced 1 tbsp white wine vinegar 1 clove garlic, minced ½ tsp kosher salt ¼ tsp freshly-ground black pepper 1 tbsp fresh dill, finely chopped 1 tbsp fresh chives

Directions

1

Place all ingredients in a 16-oz mason jar or other covered container and shake to evenly combine.

Nutrition Facts

Amount per serving

Serving size 2 tablespoons

calories

74

total fat

7g

saturated fat

1.1g

protein

2g

carbohydrates

1g

fiber

0.1g

sugar

0.7g

added sugar

0g

sodium

76mg

TAGS:

Dairy , Diabetes-Friendly , Heart-Healthy , Gluten-Free , Vegetarian , Low-Sodium , Quick & Easy

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2 Getty Images

Two-Ingredient Bagels

Who doesn't love a bagel? The problem with starting your day with one is generally that you can easily overdo it on carbs without much else to balance them out. The U.S. Department of Agriculture notes that you'll get almost 350 calories in just one large bagel before you put anything on it. This bagel recipe has protein built-in, and with only two ingredients, there's no excuse not to bake up a batch.

contains Wheat , Dairy

SERVES

8

CALORIES PER SERVING

128

AUTHOR

Kelly Kennedy, RDN

REVIEWED BY

Lynn Grieger, RDN, CDCES

PREP TIME

7 min

COOK TIME

18 min

TOTAL TIME

25 min

Ingredients

2 cups self-rising flour 1 cup non-fat, plain Greek yogurt 2 tbsp everything bagel seasoning (optional)

Directions

1

Preheat oven to 350 degrees F. Line a baking sheet with parchment paper.

2

Place flour and yogurt in a large bowl and mix together with a fork until crumbly. Transfer mixture to a clean work surface and knead by hand until a smooth, slightly sticky ball is formed, about 5 minutes.

3

Divide dough into 8 equal pieces and push a hole through the center of each, stretching it into a bagel shape, about 5 inches in diameter. Coat each bagel in everything bagel seasoning, if desired, and place on prepared baking sheet. Bake until lightly golden brown, about 18 to 20 minutes.

Nutrition Facts

Amount per serving

Serving size 1 bagel

calories

128

total fat

0g

saturated fat

0g

protein

6g

carbohydrates

24g

fiber

1g

sugar

1g

added sugar

0g

sodium

401mg

TAGS:

Wheat , Dairy , Vegetarian , Low-Fat , Family-Friendly , Breakfast

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3 iStock

Lighter Tzatziki Sauce

Tzatziki is a traditional Greek sauce used as a dip or in a pita. Made from protein-rich Greek yogurt (per the U.S. Department of Agriculture ), this simple sauce comes together in just a few minutes and adds lots of flavor and creamy texture for very few calories. Fresh lemon juice adds a burst of fresh flavor and vitamin C, notes the U.S. Department of Agriculture .

contains Dairy

SERVES

8

CALORIES PER SERVING

41

AUTHOR

Kelly Kennedy, RDN

REVIEWED BY

Lynn Grieger, RDN, CDCES

PREP TIME

10 min

TOTAL TIME

10 min

Ingredients

1 cup low-fat, plain Greek yogurt 1 cup diced English cucumber 1 lemon, zested and juiced 1 clove garlic, minced 1 tbsp extra-virgin olive oil 3 tbsp fresh dill, finely chopped ½ tsp kosher salt ¼ tsp freshly-ground black pepper

Directions

1

Place all ingredients in a mixing bowl and stir until evenly combined. Serve with whole-grain pita slices or atop your favorite sandwich. Store in a covered container in the refrigerator for up to 3 days.

Nutrition Facts

Amount per serving

Serving size ¼ cup

calories

41

total fat

2g

saturated fat

0.6g

protein

3g

carbohydrates

2g

fiber

0.3g

sugar

1.1g

added sugar

0g

sodium

81mg

TAGS:

Dairy , Diabetes-Friendly , Heart-Healthy , Gluten-Free , Vegetarian , Low-Sodium , Low-Carbohydrate , Low-Calorie , Low-Fat , Family-Friendly , Quick & Easy

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4 iStock

Creamy Cauliflower Curry

Curry is a deliciously spiced dish that can serve as a main course or a side dish. Often made with meat, this vegetarian curry is equally delicious. A secret ingredient stirred in at the end lends a probiotic boost and loads of protein, according to the U.S. Department of Agriculture , while cutting back on the saturated fat in the traditional dish.

contains Dairy

SERVES

4

CALORIES PER SERVING

251

AUTHOR

Kelly Kennedy, RDN

REVIEWED BY

Lynn Grieger, RDN, CDCES

PREP TIME

10 min

COOK TIME

25 min

TOTAL TIME

35 min

Ingredients

1 tbsp extra-virgin olive oil 1 yellow onion, diced 5 cloves garlic, minced 2 tbsp curry powder 2 tsp ground cumin ½ tsp kosher salt ¼ tsp freshly-ground black pepper 1, 15-oz can diced tomatoes 4 cups refrigerated unsweetened coconut milk (in a carton) 1 large head cauliflower, cut into florets 2 carrots, julienned 1 ½ cups plain, nonfat Greek yogurt ¼ cup raisins (optional) 3 tbsp fresh cilantro, finely chopped (optional)

Directions

1

Place a large skillet over medium heat. Add olive oil and onion and cook, stirring frequently, until onions  begin to soften, about 5 to 10 minutes.

2

Add garlic and cook, stirring frequently, until fragrant, about 1 minute. Add curry powder, cumin, salt and pepper and stir to combine. Stir in tomatoes with their juices and coconut milk and bring just to a boil. *If desired, use an immersion blender to blend the ingredients into a smooth sauce at this point.

3

Add cauliflower, return just to a boil, reduce heat, cover, and simmer, stirring occasionally. Cook until cauliflower becomes tender, about 10 minutes. Add carrots, cover, and cook 5 minutes more. Remove from heat and stir in yogurt, raisins, and cilantro, if using.

4

Serve alongside your favorite dish or over your favorite whole grain.

Nutrition Facts

Amount per serving

Serving size 1 ½ cups

calories

251

total fat

10g

saturated fat

4.9g

protein

16g

carbohydrates

30g

fiber

9.3g

sugar

12.4g

added sugar

0g

sodium

438mg

TAGS:

Dairy , Diabetes-Friendly , Mediterranean , Gluten-Free , Vegetarian , High-Fiber , Anti-Inflammatory , Side Dish

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5 Adobe Stock

Chilled Cucumber Soup

This delightfully simple soup is perfect on a hot summer's day as it doesn't require any cooking and is served cold. At almost 96 percent water, according to data from the U.S. Department of Agriculture , cucumbers are known for being great hydrators as much as hey are for their refreshing flavor As an added bonus, Greek yogurt adds its signature tang and a healthy dose of probiotics to your bowl.

contains Dairy

SERVES

6

CALORIES PER SERVING

113

AUTHOR

Kelly Kennedy, RDN

REVIEWED BY

Lynn Grieger, RDN, CDCES

PREP TIME

10 min

TOTAL TIME

10 min

Ingredients

2 tbsp extra-virgin olive oil 1 clove garlic 4 cups low-sodium vegetable broth 1 lemon, juiced 6 Persian or small cucumbers, ends removed, sliced into rounds ¼ cup fresh basil 1 ½ cups low-fat Greek yogurt ½ tsp kosher salt ¼ tsp freshly-ground black pepper

Directions

1

Place all ingredients in a blender and blend on high until completely smooth, about 1 minute. Chill until serving.

Nutrition Facts

Amount per serving

Serving size 1 ½ cups

calories

113

total fat

6g

saturated fat

1.4g

protein

7g

carbohydrates

8g

fiber

1.3g

sugar

5.8g

added sugar

0.7g

sodium

198mg

TAGS:

Dairy , Diabetes-Friendly , Heart-Healthy , Gluten-Free , Vegetarian , Quick & Easy , Lunch , Appetizer

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6 Adobe Stock

Berry and Chia Overnight Oats

In this "set it and forget it" breakfast option, a mashed banana adds natural sweetness. Fresh berries are a great source of antioxidants, past research has shown, but frozen berries pack just as much nutritional value as fresh (and sometimes more)!

contains Dairy , Tree Nuts

4.8 out of 63 reviews

SERVES

2

CALORIES PER SERVING

520

AUTHOR

Kelly Kennedy, RDN

REVIEWED BY

Lynn Grieger, RDN, CDCES

PREP TIME

5 min

TOTAL TIME

4 hr 5 min

Ingredients

⅔ cup milk ⅓ cup plain nonfat Greek yogurt 1 cup old-fashioned oats 1 tbsp chia seeds ½ medium banana, mashed 1 cup fresh blueberries 1 cup fresh sliced strawberries ¼ cup chopped walnuts

Directions

1

Combine milk, yogurt, oats, chia seeds, and banana in a mixing bowl and stir together well.

2

Divide oat mixture into 2 jars with lids. Top each with half the blueberries, strawberries, and walnuts.

3

Refrigerate for at least 4 hours or overnight.

Nutrition Facts

Amount per serving

calories

520

total fat

17g

saturated fat

1.5g

protein

20g

carbohydrates

78g

fiber

14g

sugar

20g

added sugar

0g

sodium

60mg

TAGS:

Dairy , Tree Nuts , Anti-Inflammatory , Breakfast , Cholesterol-Conscious , Heart-Healthy , Gluten-free , High-Fiber , Low-Sodium , Mediterranean , Vegetarian

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7 Ellie Baygulov/Stocksy

Chicken Shawarma Kebabs

The traditional Middle Eastern dish shawarma comes from a word that means "turning," because the meat is cooked on a slowly turning spit, according to Neomonde Mediterranean . A yogurt marinade adds nutritional value and a nice crust when cooked, according to Bon Appétit . With this recipe you'll enjoy the rich flavors of shawarma without needing a spit in your kitchen. Serve with cucumber and tomato salad.

contains Dairy

4.7 out of 13 reviews

SERVES

4

CALORIES PER SERVING

397

AUTHOR

Kelly Kennedy, RDN

REVIEWED BY

Lynn Grieger, RDN, CDCES

PREP TIME

10 min

COOK TIME

10 min

TOTAL TIME

50 min

Ingredients

⅔ cup plain nonfat Greek yogurt 2 tsp ground cumin 2 tsp ground turmeric 2 tsp ground cinnamon ½ tsp kosher salt ¼ tsp freshly ground black pepper 2 pounds boneless, skinless chicken thighs, cut into 1-inch cubes 4 Persian cucumbers, thinly sliced lengthwise 3 medium fresh tomatoes, thinly sliced 4 small fresh radishes, whole or thinly sliced (per your preference) 2 tbsp white wine vinegar 2 tbsp extra-virgin olive oil

Directions

1

In a mixing bowl, combine yogurt, cumin, turmeric, cinnamon, salt, and pepper. Gently mix together.

2

Add chicken to bowl and gently stir to evenly coat. Marinate in the refrigerator for at least 30 minutes. Just before removing chicken from refrigerator, lightly grease the grill and preheat it to medium.

3

Evenly divide chicken pieces among 4 large skewers and grill until chicken reaches an internal temperature of 165 degrees F, about 10 minutes, turning halfway through.

4

Place cucumbers, tomatoes, and radishes in a serving bowl. Top with vinegar and oil and stir to evenly coat vegetables. Serve alongside chicken skewers.

Nutrition Facts

Amount per serving

calories

397

total fat

16g

saturated fat

2.7g

protein

52g

carbohydrates

12g

fiber

3.5g

sugar

6.1g

added sugar

0g

sodium

363mg

TAGS:

Dairy , Gluten-free , High-Protein , Low-Carbohydrate , Dinner

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8 Kirsty Begg/Stocksy

Spiced Mango Lassi Frozen Yogurt

This frozen dessert is inspired by the blended yogurt drink lassi, which originated in India, according to Britannica . This recipe is made with probiotic-rich Greek yogurt, which helps populate the gut with beneficial bacteria that aid digestion and help the body make certain vitamins and amino acids , according to the Harvard T.H. Chan School of Public Health . A healthy dose of fiber from the mangoes gives those bacteria a boost. A pear lends a natural sweetness.

contains Dairy

5.0 out of 3 reviews

SERVES

6

CALORIES PER SERVING

179

AUTHOR

Kelly Kennedy, RDN

REVIEWED BY

Lynn Grieger, RDN, CDCES

PREP TIME

20 min

TOTAL TIME

2 hr 20 min

Ingredients

3 ripe mangoes, peeled and diced 1 ripe pear, peeled and roughly chopped Juice of 2 limes 1 pinch salt ¾ tsp ground cinnamon ¾ tsp ground ginger ¼ tsp ground nutmeg 1 cup plain, low-fat Greek yogurt

Directions

1

Puree all ingredients in a blender until smooth.

2

Place mixture in an ice cream maker and churn according to manufacturer directions. Freeze until serving.

Nutrition Facts

Amount per serving

Serving size 1 cup

calories

179

total fat

2g

saturated fat

1g

protein

9g

carbohydrates

35g

fiber

4g

sugar

29g

added sugar

0g

sodium

TAGS:

Dairy , Dessert , Low-Fat , Gluten-free , Heart-Healthy , Low-Sodium , Vegetarian

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9 Adobe Stock

Mediterranean Lentil Tacos With Cucumber-Yogurt Sauce

Beans have long been a classic taco ingredient, and lentils have many of the same benefits, plus even more protein and fiber per serving, per USDA data. Lentils can also be quickly cooked in a pressure cooker or on the stove, and have a mild taste, so they take on other flavors easily. Roasted red bell peppers add some smokiness and can be blended into a marinade or sauce. A refreshing yogurt-cucumber dipping sauce cuts some of the spiciness.

contains Wheat , Tree Nuts

4.5 out of 10 reviews

SERVES

4

CALORIES PER SERVING

601

AUTHOR

Roxana Ehsani, RD, CSSD, LDN

PREP TIME

15 min

COOK TIME

20 min

TOTAL TIME

35 min

Ingredients

1 cup dry (brown) lentils, rinsed and drained 12-oz jar of roasted red peppers, drained 2 lemons, juiced, divided 3 cloves garlic, minced 4 tbsp extra-virgin olive oil, divided ¼ tsp kosher salt, divided 8 6-inch whole wheat tortillas, warmed 1 cup plain, unsweetened non-dairy yogurt, such as cashew or coconut yogurt 2 persian cucumber, unpeeled, shredded parsley, topping (optional)

Directions

1

Add lentils and 1 ¾ cups of water to a pressure cooker and cook on high for 9 minutes, until soft. Release steam and drain any remaining liquid.

2

Add red peppers, garlic cloves, juice of 1 lemon, 3 tbsp olive oil and ⅛ tsp salt to a food processor and blend until smooth, about 1 minute. Add to cooked lentils.

3

In a medium mixing bowl, stir together yogurt, shredded cucumbers, juice of 1 lemon, 1 tbsp olive oil, and ⅛ tsp salt.

4

Divide lentils evenly among 8 tortillas. Serve with yogurt sauce and sprinkle on parsley, if desired.

Nutrition Facts

Amount per serving

Serving size 2 tacos

calories

601

total fat

20g

saturated fat

5.4g

protein

19g

carbohydrates

90g

fiber

21g

sugar

16.1g

added sugar

0g

sodium

321mg

TAGS:

Wheat , Tree Nuts , Mediterranean , Vegetarian , Vegan , High-Fiber , Anti-Inflammatory , Dinner

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10 Ina Peters/Stocksy

Frozen Cherry Berry Bark

This twist on chocolate bark uses yogurt as a base, so you get protein and probiotics, along with fresh fruit and pistachio crunch. It's tasty, healthy, and so easy to make: Just stir together and freeze. The cherries and berries are packed with antioxidants, which, the Mayo Clinic states, provide protection from free radicals and decrease risk of heart disease and certain types of cancer. Likewise, the pistachios are a rich source of healthy unsaturated fats, according to an article published in May 2016 in Nutrition Today , making this dessert a well-balanced indulgence.

contains Dairy , Tree Nuts

5.0 out of 1 reviews

SERVES

8

CALORIES PER SERVING

87

AUTHOR

Kelly Kennedy, RDN

REVIEWED BY

Lynn Grieger, RDN, CDCES

PREP TIME

10 min

TOTAL TIME

2 hr 10 min

Ingredients

2 cups plain, nonfat yogurt ¼ cup pure maple syrup 1 tsp pure vanilla extract ½ tsp lemon juice 1 pinch kosher salt ¾ cup strawberries, sliced ¾ cup blueberries ¾ cup cherries, fresh or frozen, chopped ⅔ pistachios, chopped

Directions

1

In a medium bowl, whisk together yogurt, maple syrup, vanilla, lemon juice, and salt.

2

Line a baking sheet with waxed paper. Pour yogurt mixture onto baking sheet.

3

Top with all of the fruit and nuts and freeze for 2–3 hours. Cut into 8 pieces and enjoy.

Nutrition Facts

Amount per serving

Serving size 1 piece

calories

87

total fat

2g

saturated fat

1g

protein

3g

carbohydrates

15g

fiber

1g

sugar

13g

added sugar

6g

sodium

TAGS:

Dairy , Tree Nuts , Dessert , Diabetes-Friendly , Gluten-free , Heart-Healthy , Family-Friendly , Low-Fat , Vegetarian

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Editorial Sources and Fact-Checking

Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy . We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

Sources

1. Yogurt. Harvard T.H. Chan School of Public Health. November 2019.
2. Yogurt, Plain, Low-Fat. United States Department of Agriculture. April 2019.
3. Yogurt, Greek, Plain, Nonfat. United States Department of Agriculture. April 2019.
4. Dalgaard LB et al. A Dairy-Based, Protein-Rich Breakfast Enhances Satiety and Cognitive Concentration Before Lunch in Overweight to Obese Young Females: A Randomized Controlled Crossover Study. Journal of Dairy Science . December 2023.
5. Hadjimbei E et al. Beneficial Effects of Yoghurts and Probiotic Fermented Milks and Their Functional Food Potential. Foods . September 2, 2022.
6. What to Look for in Yogurt. Academy of Nutrition and Dietetics. June 8, 2022.

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