Key ingredient: Greek yogurt

Key ingredient: Greek yogurt

Thick, creamy Greek yogurt is just as healthy as it is delicious. While all yogurts are a great source of calcium, potassium, protein, zinc and vitamins B6 and B12, Greek yogurt contains probiotic cultures, is lower in lactose and packs twice the protein punch of regular yogurts. Plus, a serving of Greek yogurt will leave you feeling satisfied and full for longer than regular yogurt.

Here are some reasons Greek yogurt should be a key ingredient in your daily eating habits:

  • One cup of Greek yogurt contains 13-20 grams of protein, compared to the 5-10 grams of protein in one cup of plain, low-fat yogurt.
  • Greek yogurt is low in sodium and high in potassium.
  • Greek yogurt contains 9 grams of carbohydrates per cup, compared to 15-17 grams of carbohydrates in regular yogurt.
  • Greek yogurt is packed with probiotics, which aid digestion and may also help reduce side effects of antibiotic treatments, according to California Dairy Research Foundation.
  • Greek yogurt contains your full dose of vitamin B12.
  • Worn out after your workout? Greek yogurt will help you rally by tiding you over until your next meal and repairing your muscles with protein.
  • Boost your metabolism by eating Greek yogurt! It’s full of iodine, which helps your thyroid function properly.

Even if you don’t appreciate the taste or texture of Greek yogurt on its own, there are plenty of easy ways to incorporate it into your diet. Blend Greek yogurt into a smoothie, or use it as an alternative topping on foods. Use it as a substitute for sour cream on top of chili, soup or a baked potato. You can even freeze it with fresh fruit to create healthy popsicles.

Need more ideas? Here’s a great recipe for creamy pasta sauce made with Greek yogurt.


1 tablespoon extra-virgin olive oil
3 cloves garlic, minced
1 yellow onion, diced
2 teaspoons red pepper flakes
1 28-ounce can high-quality crushed tomatoes
1 pound whole-wheat spaghetti
1 cup plain Greek yogurt
1/4 cup Parmesan cheese, for garnish
Fresh basil, for garnish


  1. Heat olive oil over medium-high heat for 2 minutes. Add garlic and onion and cook for 4 to 5 minutes. Add red pepper flakes, and cook for an additional minute.
  2. Add crushed tomatoes, and bring to a boil. Cover, and turn heat down to simmer for 15 to 20 minutes.
  3. While the sauce is simmering, cook spaghetti according to directions.
  4. Add the cooked pasta to the sauce, add the Greek yogurt and mix well, until all is combined.
  5. Plate your pasta and garnish with Parmesan cheese, basil and extra red pepper flakes as desired. 

To learn more about maintaining a healthy diet, consult a registered dietician at Goshen Health.

Posted: 11/20/2015 by Goshen Health
Filed under: diet, eating, greek yogurt, healthy, Healthy Eating, nutrition

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