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6 Healthy Yogurt Recipes

November 18, 2022

6 Healthy Yogurt Recipes

 

Healthy Yogurt Recipes

Yogurt is a very versatile food, as you can eat it as it, or use it to make different kinds of recipes with it, both sweet and savory.

It’s a convenient, yet nutrient-dense ingredient to use for breakfast, snack, and even lunch recipes, as it goes well with almost anything.

That’s why I’m sharing a roundup of healthy yogurt recipes that you can easily prepare anytime.

6 Healthy Yogurt Recipes

What Is Yogurt?

First, let’s talk about what yogurt actually is.

Yogurt is a dairy product (traditionally) made by bacterial fermentation of milk with yogurt culture. It has many health benefits, as it contains calcium and protein, and it’s good for gut health. It prevents the risk of digestive problems, and boosts your immune system.

Different Types Of Yogurt

  • Traditional yogurt (regular yogurt, sour, medium to thinner texture, but not liquid enough to drink)

  • Greek yogurt (thicker than traditional yogurt)

  • Drinkable yogurt (as the name says, this is yogurt that’s liquid enough to drink)

  • Icelandic yogurt (thicker than greek yogurt)

  • French yogurt (made in small batches, less sweet than traditional yogurt)

  • Australian yogurt (creamier than traditional yogurt, thickness is somewhere between traditional and greek yogurt)

  • Kefir (fermented drinkable yogurt) 

  • Dairy-free yogurt (coconut yogurt, soy yogurt, almond yogurt, etc. – technically yogurt is only made from actual animal milk, but these vegan options resemble regular dairy yogurt)

  • Goat’s milk yogurt (made from goat’s milk, thick and creamy texture)

  • Sheep’s milk yogurt (made from sheep’s milk, thickness is similar to greek yogurt)

Homemade Raspberry Frozen Yogurt

173 calories

Ingredients

2 oz Yogurt, plain, Greek, 2%, from tub – 42.5 calories

1 cup Raspberries, frozen, not sweetened – 80 calories

¼ tsp Vanilla – 0 calories

1 Tbsp Maple syrup (Tbsp) – 50 calories

Instructions

  1. This recipe works best when making at least 2 servings at once. So multiply the ingredients by at least 2 servings, and then divide by 2 or more equal-sized servings at the end.

  2. Combine all ingredients in a blender, and blend until very smooth.

  3. Transfer to a loaf pan.

  4. Freeze for at least 2 hours.

  5. Scoop out with an ice cream scoop and serve.

  6. Dairy-free? Use dairy-free yogurt. Don’t use a non-fat version.

  7. Note: Any frozen fruit will work, if you don’t like raspberries!

Yogurt Bowl with Apple and Chocolate

These healthy yogurt bowls can be made with any fresh fruit (or even frozen fruit), but this one uses apples.

356 calories

Ingredients

  • 1 Yogurt, plain, Greek, 2%, single-serving container – 110 calories

  • 1 Apple, small – 77 calories

  • 1 Tbsp Peanut butter (Tbsp) – 94 calories

  • 1 Tbsp Chocolate chips, Tbsp – 70 calories

  • ¼ tsp Vanilla – 0 calories

  • ¼ tsp Honey – 5 calories

Instructions

  1. Combine yogurt, vanilla, and honey, stirring until evenly mixed.

  2. Top with PB, chocolate chips, and diced apple.

  3. Want a flavored yogurt? Choose one with less than 15 gm added sugar. No dairy? Use dairy-free yogurt. No nuts? Feel free to use any other nut/seed butter you prefer.

Mini Parfait

254 calories

Ingredients

  • 1 Yogurt, plain, Greek, 2%, single-serving container – 110 calories

  • 1 Tbsp Coconut chips – 45 calories

  • 0.3 Tbsp Chocolate chips, Tbsp – 21 calories

  • 2 Tbsp Almonds, slivered (Tbsp) – 78 calories

Instructions

  1. Top single-serving yogurt with coconut flakes, chocolate chips, and almond slivers.

  2. Stir & enjoy!

  3. Notes: No dairy or nuts? Use a dairy-free version and feel free to swap out these for any nut or seed you prefer! (Roasted & salted are fine!) Want a flavored yogurt? Just choose one with <15 gm added sugar. Non-dairy yogurts are fine here if you prefer.

Overnight Oats with Berries and PB

519 calories

Ingredients

  • 6 oz Yogurt, plain, Greek, 2%, from tub – 127.5 calories

  • ¾ cup Milk, skim, non-fat – 67.5 calories

  • 1 cup Raspberries, frozen, not sweetened – 80 calories

  • ½ cup Oatmeal, dry oats (uncooked) – 150 calories

  • 1 Tbsp Peanut butter (Tbsp) – 94 calories

Instructions

  1. Combine oats, milk, yogurt, berries, PB in a bowl.

  2. Add to a mason jar & cover with lid.

  3. Refrigerate overnight.

  4. No nuts? Use a seed butter e.g. sunflower seed butter. No dairy? Use a dairy free yogurt and milk.

Zucchini with Turkey Burger and Yogurt

This recipe is just an example of a savory dish that goes well with yogurt, but your options are endless, as yogurt, especially greek yogurt, goes so well with so many veggies, fresh or grilled.

354 calories

Ingredients

  • 1 Zucchini, medium – 33 calories

  • 1 Squash, summer, yellow – 31 calories

  • 1 Yogurt, plain, Greek, 2%, single-serving container – 110 calories

  • 1 Burger patty, turkey (fresh or frozen) – 180 calories

  • 1 Garlic salt, dash – 0 calories

  • 1 Pepper, dash – 0 calories

Instructions

  1. Slice zucchini into coin shapes.

  2. Cook burger ~4 minutes on each side on medium heat, until cooked through.

  3. For the last 5 minutes, add in zucchini. 

  4. Season.

  5. Have yogurt on the side.

  6. No dairy? Have a dairy free yogurt, or bacon. No meat? Use any other kind of burger patty.

Chia Seeds and Yogurt

343 calories

Ingredients

1 cup Strawberries, fresh – 50 calories

1 Yogurt, flavored (<15 gm sugar/ serving), 2%, Greek, single-serving container – 150 calories

2 Tbsp Chia seeds – 120 calories

¼ cup Milk, skim, non-fat – 22.5 calories

Instructions

  1. Combine chia seeds, yogurt, and milk in a mason jar & refrigerate overnight.

  2. Add strawberries (halved or quartered) in the morning.

Health Benefits of Yogurt

Has plenty of protein

Yogurt is full of protein, which is very important for a balanced diet. It also helps keep you full, and helps build muscles.

Has plenty of calcium

Another great thing about yogurt is that it’s full of calcium, which is important for your health and bone health. One cup of yogurt provides almost half of your daily calcium needs.

Helps with gut health

As yogurt is made by bacterial fermentation, it’s extremely useful for gut health.

Prevents digestive problems

Another health benefit of yogurt is that it helps prevent digestive problems and can overall improve your digestion.

Rich in nutrients

Apart from calcium and protein which I already mentioned, yogurt is also filled with vitamin B, especially B12, magnesium, and zinc.

It can strengthen your immune system

As it’s rich in nutrients, and usually includes probiotics, yogurt can strengthen your immune system. Probiotics are very important for immunity.

Might be good for heart health

While there still needs to be more research on this, some studies have suggested that yogurt can be good for your heart health.

Helps with weight management

Yogurt is healthy and good for you, plus, the fact that it’s full of protein means it will keep you full for longer, which then helps with weight management.

One tip for those who are on a weight loss journey is to check the labels when you’re in the grocery store shopping for yogurt – you want to make sure it doesn’t have any additional sweeteners or artificial ingredients.

Good for bones

Calcium is crucial for bone health, and as we already mentioned, one cup of yogurt gives you almost half of your daily calcium needs, which means it’s good for your heart health.

Reduces risk of heart diseases

Drinking or eating yogurt regularly can lower your blood pressure. High blood pressure often causes heart diseases, so the fact that yogurt lowers your blood pressure means it reduces the risk of heart disease.

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