16 Ways to Say Yes to Greek Yogurt for Breakfast
By: Meg Galvin,
SparkPeople Blogger
9/3/2012 6:00 PM
: 38 comments
: 28,455 Views
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:
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:
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.
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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)
80 calories
0 g fat
9 g protein
30% Daily Value calcium
Greek yogurt (plain, fat-free)
100 calories
0 g fat
18 g protein
20% Daily Value calcium
80 calories
0 g fat
9 g protein
30% Daily Value calcium
Greek yogurt (plain, fat-free)
100 calories
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:
- 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.
- 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.)
- 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!
- 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.
- 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.
Want more healthy recipes from me and fellow SparkPeople members? Be sure to subscribe to SparkPeople's Recipe of the Day email. Click here to sign up!
Did you know SparkRecipes is now on Facebook? Click here to "Like" us!
Like this blog? Then you'll love "The SparkPeople Cookbook: Love Your Food, Lose the Weight."
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Comments
Or with Cheerios & fresh berries.
It's also a perfect double for sour cream, ie. served with nachos. - 1/26/2013 12:35:56 AM
I love to use it w/fresh fruit on oatmeal, crepes, in cereal, in shakes, etc... but my fav is a toss-up between Spinach/shredded chicken/Greek yogurt quiche or Spicy(fresh ground) sausage gravy(a 90 cal pat of butter, 1/2tsp Cumin, 1/4 tsp red pepper
flakes, fresh parsley and sage & Greek yogurt to taste/consistency... served over fried(in coconut oil) or scrambled eggs on 12 grain or Ezekial toast!! - 10/16/2012 2:53:57 AM
We make smoothies too. I even make our own "flavored" yogurts by adding a touch of agave and my choice of fruit.
Possibilities are endless - 9/4/2012 9:11:22 AM
Also, I had always heard that Greek yogurt is soooo much better for you. I'm a little confused by this article, because it looks like it's higher in calories, lower in calcium, equal in fat....the only difference I see is in the protein. If that's the case, I'll stick with my regular yogurt and get the extra grams of protein elsewhere! - 9/4/2012 1:16:00 AM
- 9/3/2012 10:36:20 PM
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