Go for Yogurt

Go for Yogurt

Packed with probiotics and protein, yogurt is a stealth star in recipes

Packed with protein, naturally low in sugar, and full of probiotic goodness, yogurt is one of those delicious yet super nutritious foods that has a multitude of benefits.   

Yogurt is tasty when served alongside fruit or granola, but it can also serve as a nutrition-packed stealth ingredient in some of your favorite recipes. 

Yogurt’s protein prowess is one reason many healthcare providers recommend it as a part of a healthy diet. Eight ounces of yogurt contains about 12 to 13 grams of protein. Greek yogurt contains even more protein, about 24 grams per 8 ounces, because the production process strains out whey and other liquid, making it more nutritionally and texturally dense. 

Most yogurt contains live, active probiotics, a type of “good” or “friendly” bacteria — such as lactobacillus acidophilus, lactobacillus bulgaricus, and streptococcus thermophilus. Some studies suggest that consuming yogurt might help with gastrointestinal conditions such as constipation, diarrhea, and inflammatory bowel disease. 

But check the sugar content of your favorite brand of yogurt. While plain yogurt is fine, fruity yogurt or yogurt with mix-ins may contain as much sugar as a Hershey’s chocolate bar. 

Vegan yogurts — which are made of almond, soy, cashew, coconut, or other dairy substitutes — usually have about the same amount of probiotic goodness as regular yogurt, but they typically contain a lot of sugar, too.

It’s easy to add yogurt to pump up the protein in your favorite recipes. Plain yogurt is a great substitute for mayo, a fantastic base for salad dressings, and a great replacement for sour cream in foods like stroganoff or onion dip. 

You can mix yogurt into baked goods, use it as a marinade for meat, or even throw it into mac and cheese. And it tastes amazing in this curried chicken salad.

Chicken salad with curried yogurt recipe

Above photo by Kyle Edwards. Originally published in the Spring/Summer 2022 print issue.