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Organization: Root Health, Nutrition & Wellness
Author: Libby Killeen, Dietetic Intern
Publish Date: 9/9/24
Choosing a food that is sweet, creamy, versatile, and nutritious is not hard to do with the wide selection of different yogurts. Yogurt is a great option for breakfast, snack, and even dessert. Yogurt is packed with probiotics, a healthy bacteria that lives in your gut that boosts the immune system and aids in digestion. It is high in bone building calcium, which many Americans don’t get enough of. For those looking to increase their protein goals, Greek yogurt is a great option at nearly 17g of protein per serving, depending on the brand. Choose a yogurt option that has ideally less than 10 grams of sugar per serving, and a protein content of at least 12 grams per serving to keep satiated throughout the day.
Let's look at the best brands of Greek yogurt.
Chobani Plain full fat Greek Yogurt - 6 grams of carbs (0g added sugar) and 16 grams of protein are found in a single-serving cup. It's a nonfat yogurt that tastes incredibly creamy. Because of its mildly tangy flavor, plain is often used in both savory and sweet recipes. If you opt for non- fat- add nut butter, seeds or flax to add fat for satisfaction and mental health.
Siggi’s Plain Greek Yogurt - This skyr yogurt contains no added sugar, thick and creamy texture. It contains 6g of carbs and 15g of protein per serving. This brand has options of full fat, low fat, and nonfat yogurts as well as drinkable packets for on the go events.
Wallaby Organic Aussie Greek Plain Whole Milk Yogurt - This is an organic yogurt option with no added sugar, a creamy texture. It contains 4.5% milkfat which keeps you satiated longer, 8 grams of carbs from natural sugars, along with 15 grams of protein per serving.
Fage 2% Plain Greek Yogurt - Reduced-fat 2% Greek yogurt from Fage is an excellent choice if you are looking for something slightly more creamy and filling than nonfat yogurt. Contains 5g of carbs from natural sugar and 15g of protein per serving.
Maple Hill Creamery 100% Grass-Fed Organic Greek Yogurt - a great choice if you're searching for a Greek yogurt that is certified 100% grass-fed organic, free of hormones, antibiotics, GMOs, and additives, and has stricter guidelines for how cows are raised. Studies reveal that milk from grass-fed cows contains more of the health-promoting omega-3 fatty acids than milk from conventional maize and grain-fed cows. There are 15 grams of protein and 8 grams of carbs, along with 5 grams of natural sugar per serving.
Icelandic Provisions Skyr Yogurts - If you find Greek yogurt to be a little too tart and sour, you might like skyr, which is stronger in flavor and thicker than regular yogurt. The tasty yogurts don't contain any artificial sweeteners, colors, or preservatives. It contains 6 grams of carbs from natural sugars and 15 grams of protein per serving.
For those who are plant-based, vegetarian, or vegan, there are plenty of options on the market for dairy free yogurts.
Kite Hill Plain Unsweetened Greek Style Plant-Based Yogurt - This yogurt tastes and is nutritionally quite similar to traditional Greek yogurt. Despite being made of almonds, it tastes surprisingly similar to dairy Greek yogurts and is smooth and creamy. 17 grams of protein, 4 grams of carbs, 0 grams of sugar, and 6 grams of satisfying fat from almonds are all present in this Greek-style yogurt.
Siggi’s Coconut Blend - This dense and creamy option resembles an original Skyr yogurt texture but still has a sweet flavor. This is an option that will keep you satiated for a while with 12 grams of fat per serving, 8 grams of carbs with 4 grams of added sugar, and 11 grams of protein.
Cocojune Coconut Yogurt - This certified organic yogurt contains 30 billion strains of probiotics, along with a creamy texture. It contains 2 grams of protein, 6 grams of carbs with 2 grams of natural sugar, and contains 18g of fat per serving.
Forager Project Organic Yogurt Alternative - This cashew milk yogurt contains no added sugars and contains a tangy traditional yogurt taste. Perfect for a plain substitute for a meal or for cooking. It contains 9 grams of carbs per serving with no sugar, 3 grams of protein and 9 grams of fat.
Harmless Harvest Organic Coconut Yogurt (plain unsweetened) - Made from fresh coconut meat and blended with cultures, this is a great probiotic option with no artificial ingredients. It has 3.5 grams of fat per serving, 11 grams of carbs with 1 gram of sugar, and 1 gram of protein.
While these are all nutritious options for plant based yogurts, it is a good idea to add in a scoop or two of plant based protein powder to increase the protein content. Topped with fruit and a nut butter will make for a delicious breakfast or snack that is nutrient dense and will keep you satisfied during the day.
The Bottom Line:
Choose a yogurt option that satisfies your cravings with protein and fat. Looking for plain, unsweetened yogurts is the best bet because you can always add fresh fruit, granola, nut butters, cocoa powder, acai powder, etc. Here are some delicious ideas that show the versatility of yogurt:
Classic yogurt parfait - pair any yogurt with granola and berries. Prepare ahead of time for an on the, nourishing breakfast.
Smoothie - adding yogurt to any smoothie will give it a creamy texture along with a more satiating taste.
Yogurt bark - Pouring yogurt onto a baking sheet, spreading it into a large rectangle, and topping with berries, chocolate chips, honey or whatever you prefer. Freeze overnight and break into yummy pieces for a snack or desert!
Almond butter yogurt dip - combine almond butter (or any nut butter of choice) with your favorite yogurt to make a sweet, protein packed dip for apples or other fruits.
Coleslaw, chicken salad, tuna salad - use yogurt as a mayo alternative in any mayo-based salads for an extra creamy result that is also more satiating.
Deviled eggs - another mayo replacement idea, combined with mustard, pickle juice, and spices for a healthier twist.
Banana bread - using yogurt in baked recipes gives extra moisture and added protein. Combine bananas, yogurt, maple syrup, eggs, flour, baking soda and salt for a delicious snack.
Pasta sauces - add yogurt to pesto or vodka sauce for added creaminess, and again, a protein boost to you or your child’s meal.
Yogurt marinated chicken - combining yogurt, lemon, garlic, species, and some dijon mustard to marinate chicken will give you the juiciest chicken with a delicious tang.
Soup - adding a little bit of yogurt to tomato, butternut squash, or any creamy soup will enhance the texture and boost flavor.
Chickpea Salad - combine chickpeas with your favorite veggies and olives and make a dressing with yogurt, dill, lemon, garlic, and spices.
Guacamole - adding yogurt to your favorite guacamole recipe will make it more protein packed and satiating, along with an extra creamy taste.
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