“Oh, Greek yogurt, how I love thee!  Let me count the ways!”  Yes, seriously, an ode (or blog post) devoted to the delights of Greek (or another other strained, high-protein variety, like Icelandic) yogurt.  It might seem crazy to write an entire article on Greek yogurt, but I’m really that much of a fan.  I’m “Greeking out” over here!  (Ba-doom-ching!)

Hopefully by now you’ve heard from me and others how important protein intake is to build and maintain shapely lean muscles and to keep you feeling full and your metabolism humming along (and if my puns aren’t worthy of applause, this SHOULD be).

When you just can’t handle another chicken breast, unsweetened plain Greek yogurt (or Icelandic) makes for a great creamy, cool high protein option. Full-fat Greek yogurt can really add to the fullness factor, or you can opt for fat-free, depending on your overall needs.

If you’re not sure about how to include it more often, and especially if you’re not sure about the flavour on its own, here are five simple swaps you can make this week:

Replace sour cream

Any place you’d use sour cream, substitute an equal amount of Greek yogurt instead.  Serve it with nachos or chili or perogies.  Include it in baked goods instead of sour cream.  Blob it onto spicy curries; stir it into soup.  Greek yogurt is like sour cream’s body-building (cooler) cousin.

Replace regular yogurt

“Regular” yogurts (run-of-the-mill, NOT Greek yogurt), especially sweetened varieties (even most “fruit” flavours also have added sugars), are sorely disappointing in the nutrition department.  Swap in unsweetened Greek yogurt and you’ll be adding protein and eliminating added sugars at the same time – win-win! Sweeten plain Greek yogurt by adding fruit slices fruit and/or berries, or consider using flavoured stevia drops (English Toffee flavour by Now Foods* is my favourite).

Replace cream cheese

Make yourself a high-protein, cheese-free “cheesecake” by using plain Greek yogurt instead. This is a great way to lighten up one of my favourite desserts, and add to its protein content as well. Be sure to use a water bath to bake it to evenly and gently distribute the heat.

What dessert would you like to see lightened up? Let me know and I’ll share my favourite recipes!

Replace mayonnaise

Anywhere you’d use mayo, try Greek yogurt instead!  (Yes, even if you’ve made my amazing homemade mayonnaise, Greek yogurt is still a higher-protein, lower-fat option to consider, unless you’re intolerant to dairy).  Use Greek yogurt instead of mayo to make chicken salad, tuna salad, egg salad, salad dressings…

I love Greek yogurt in creamy dips. Stir in chives, dill, salt & pepper and a little yogurt and you’ve got a great high protein delicious dip for veggies (carrots, zucchini, celery, broccoli, bell peppers). Now you’re hitting some of my top tips for healthful eating by adding protein and vegetables!

Replace regular frosting

Combine Greek yogurt, cream cheese and your favourite flavour of protein powder to make a thick, fluffy frosting for a high protein topping for all of your baked goods (or straight off of the spoon).  Here is a great recipe to try.  This can reduce or eliminate the sugar from regular frosting and pumps up the protein!

Do I have you counting all the ways that YOU love Greek yogurt now, too?

Have a fit day!

*Please note that I am currently NOT sponsored by or affiliated with any particular brand, company or product. Any ideas, comments or opinions are my own, as mentioned in my Product Review page.  However, if you choose to purchase new-to-you products I recommend using the link(s) I provide, I can earn a small credit.  More information on that is available here.