10 New Ways to Get More Protein with Greek Yogurt

January 28, 2012 By Leave a Comment

Greek YogurtIf you’re looking to get more protein in your diet, you’re about learn ten new ways using one simple ingredient! The answer is Greek style yogurt. Lets first take a look at all the beneficial qualities this Greek goddess possesses.

Both Greek and regular yogurt, in their plain, nonfat or low-fat forms, can be part of a healthful diet. They’re low in calories and packed with calcium and live bacterial cultures. This popular Mediterranean food, Greek yogurt, is strained extensively to remove much of the liquid whey, lactose, and sugar, giving it its thick consistency and undeniable edge. In about the same calories as regular yogurt, Greek yogurt has double the amount of protein and half the sugar content. A typical 6-ounce serving contains 15 to 20 grams, the amount in 2 to 3 ounces of lean meat. Since protein leaves you feeling full and satisfied, this is yet another benefit of choosing Greek yogurt over regular yogurt.

The straining process involved in making Greek style yogurt removes some of the milk sugar, lactose, making it less likely to upset the lactose-intolerant. But of course, be weary of some brands that may have added sugar. Unless you need the calories, opt for the plain non-fat or low-fat options. A 6-ounce cup typically supplies about 20 percent of the daily calcium recommendation, so eat up!

Now, try these ten ways to add plain Greek yogurt to your diet to optimize all the benefits!

  1. As a topping on a baked sweet potato or sweet potato soup. Try one of these Sweet Potato recipes
  2.  Tzatziki Dip
  3. Strawberry Smoothie
  4. Creamy Balsamic Salad Dressing
  5. Chocolate Frosting
  6. Mashed Cauliflower
  7. Potato Salad with Yogurt and Mustard Dressing
  8. Meat Marinade
  9. Top plain Greek yogurt with 1 Tbsp real maple syrup and 1/2 cup chopped fruit
  10.  Perfect 10 Spinach Dip: Use Knorr Mix Recipe (easy to find in your grocery store) – but substitute all the mayo and sour cream with nonfat plain yogurt except 1/3 cup mayo for flavor. Also double the amount of spinach by using 2 10-oz packages of frozen spinach.

 

This post was contributed by Not On A Diet Intern Melanie Brown.

 

Filed Under: Breakfast, Recipes