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10 Mouthwatering (and Low-Calorie!) Greek Yogurt Recipes

Evidence Based

Greek yogurt can be scooped into a bowl with fresh fruit for a quick breakfast…but why stop there when it’s a creamy, protein-rich ingredient that can enhance pasta sauce, create a cool summer salad, and be baked into a luscious cake?

With so many ways to enjoy it, you can have Greek yogurt recipes for almost any meal or snack of the day.

And in case you don’t know what all the hubbub over Greek yogurt is about, it has twice the protein of regular (non-strained) yogurt, it’s creamy and delicious, and it comes in 0%, 2%, and full-fat varieties.

As a snack it’ll help you stay fuller longer, and if you have some at night, it can help with muscle recovery while you’re resting.

Enjoy the recipes! 

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Creamy Kale Dip

Serves 8

You can make a creamy dip for your veggies, or you can use Greek yogurt to make a dip out of all those veggies.

The recipe includes not only kale but a carrot, bell pepper, and garlic. That makes it highly nutritious, adding vitamins and protein to whatever snack you’re having – from celery sticks to potato chips.

Nutrition Facts (Per Serving)

68

Calories

4 g

Protein

11 g

Carbs

1 g

Fat

Ingredients

2 cups plain non-fat Greek yogurt

2 Tbsp. light mayonnaise

1 Tbsp. pure honey

1 1/2 cups kale, ribs removed and finely chopped

1/4 cup green onions, finely chopped

1 large carrot, finely chopped

1/4 cup bell pepper, finely chopped

1 clove garlic, minced

3/4 tsp. salt

1/4 tsp. freshly ground black pepper

1/4 tsp. onion powder

1/4 tsp. garlic powder

1/4 tsp. paprika

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Orange Pancakes with Roasted Strawberry Sauce

Serves 4

This summer, make the most of strawberry season by roasting them for this amazing sauce. It’s a healthy replacement for dousing pancakes and waffles in maple syrup – although it’s sweetened with the stuff so you don’t have to totally miss out.

The fresh strawberry is great with orange, but it’ll work with any flavor of Greek yogurt pancakes you cook up – like blueberry or banana.

Nutrition Facts (Per Serving)

375

Calories

14 g

Protein

71 g

Carbs

6 g

Fat

Ingredients

Pancakes:

2 cups white whole wheat flour

2 tsp. baking powder

1/2 tsp. baking soda

1/2 tsp. salt

2 Tbsp. coconut sugar

3/4 cup plain Greek yogurt

1/2 cup fresh orange juice

2 Tbsp. grated orange zest

1 large egg

1 cup low-fat buttermilk

Strawberry Sauce:

2 cups sliced fresh strawberries

2 Tbsp. pure maple syrup

1/4 tsp. ground cinnamon

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Greek Yogurt Alfredo

Serves 4

Given up creamy alfredo sauce for your diet? Now you don’t have to! When you make sauce with Greek yogurt, it’s possible to significantly reduce the amount of fat – and therefore calories – without skipping alfredo altogether and topping your fettucine with marinara.

This version doesn’t skimp on the Parmesan, and you can further adjust the recipes to your macros by adding extra cheese, using half-and-half instead of milk, or using a whole milk yogurt.

Nutrition Facts (Per Serving)

322

Calories

15 g

Protein

42 g

Carbs

11 g

Fat

Ingredients

2 Tbsp. butter

1 1/2 tsp. garlic powder

1/2 cup milk (or water)

3/4 cup plain non-fat Greek yogurt

1/2 cup (2 oz.) shredded Parmesan cheese

Salt and freshly ground black pepper to taste

1 tsp. fresh parsley (or 1/2 tsp. dried parsley)

8 oz. whole-wheat pasta

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Pear Ginger Muffins

Serves 12

Home-baked muffins can be a wholesome breakfast, especially if you mix some yogurt into the batter. That will help to reduce the fat so you don’t wind up with greasy baked goods that better resemble breakfast than a smart part of a balanced diet.

Then again, thanks to crystallized ginger and chunks of pear, these also taste decadent, but each muffin only contains 8 grams of sugar.

Nutrition Facts (Per Serving)

144

Calories

4 g

Protein

22 g

Carbs

5 g

Fat

Ingredients

1 large egg

2 Tbsp. granulated sugar

2 Tbsp. packed dark brown sugar

1/4 cup coconut oil, melted but cooled

3/4 cup non-fat plain Greek yogurt

1” ginger root, peeled

3/4 cup all-purpose flour

3/4 cup white whole wheat flour

1 tsp. ground ginger

3/4 tsp. baking powder

3/4 tsp. baking soda

1/4 tsp. ground nutmeg

1/4 tsp. salt

2 large firm pears (1 1/2 cups), peeled and diced

1/3 cup finely chopped crystallized ginger

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Fruit Salad with Cinnamon Greek Yogurt Dressing

Serves 6

If you love apples, pears, and grapes, you can simply make this fruit salad recipe as is.

But if you prefer other fruits – or want something seasonal outside of autumn – then slice and dice any combination of fresh produce, and drizzle this Greek yogurt dressing over top. It’s a versatile blend of flavors: lemon zest, maple syrup, vanilla, cinnamon, and nutmeg.

Nutrition Facts (Per Serving)

171

Calories

3 g

Protein

27 g

Carbs

7 g

Fat

Ingredients

2 medium Bartlett pears, diced

2 medium crisp apples, diced

1 cup red grapes, halved

1/3 cup plain non-fat Greek yogurt

Zest and 1 medium lemon

1 Tbsp. fresh lemon juice

2 Tbsp. pure maple syrup (or honey)

1/2 tsp. pure vanilla extract

1/2 tsp. cinnamon

1/4 tsp. freshly ground nutmeg

1/3 cup pecans, chopped

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Creamy Maple Dijon Dressing

Serves 8

Maple syrup doesn’t necessarily need to make a sweet salad dressing. In this recipe, maple is matched with mustard for an incredibly easy and awesomely delicious Greek yogurt dressing.

Aside from the star ingredients, it’s a quick vinaigrette. Because of the sweet and tangy notes, this dressing is great with a slightly bitter salad green like kale or arugula.

Nutrition Facts (Per Serving)

53

Calories

1 g

Protein

5 g

Carbs

4 g

Fat

Ingredients

1/4 cup plain non-fat Greek yogurt

1/4 cup Dijon mustard

1 Tbsp. apple cider vinegar (or champagne vinegar)

2 Tbsp. pure maple syrup

2 Tbsp. extra-virgin olive oil

Salt and freshly ground black pepper to taste

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Chicken Salad Lettuce Wraps

Serves 8

Chicken salad is a great way to make a lot of servings at once. That makes it a great option whether you need to feed a lot of people at once, or to feed yourself for lunch throughout the week.

But since the chicken breast, fruit, and veggies are coated in mayonnaise, it may not fit very well into your macros. Instead, make Greek yogurt chicken salad – a delicious and healthy choice for lettuce wraps, sandwiches, or to eat by the spoonful.

Nutrition Facts (Per Serving)

160

Calories

20 g

Protein

6 g

Carbs

6 g

Fat

Ingredients

1 lb. chicken breast

1 tsp. extra-virgin olive oil

1/2 tsp. garlic powder

1/4 cup diced celery

1/2 cup diced red onion

1/2 cup grapes, halved

1/2 cup diced apple

1/4 cup dried cranberries

1/4 cup chopped almonds (optional)

1/3 cup plain non-fat Greek yogurt

2 Tbsp. mayonnaise

1 tsp. lemon juice

1 head butter lettuce

Salt and freshly ground black pepper to taste

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Skinny Chocolate Cake

Serves 8

A cake can be made with butter, oil, or even applesauce. But there’s another substitute you can choose that adds protein instead of fat or carbs.

Greek yogurt chocolate cake is still rich and moist, and because it has two kinds of chocolate, it’s still full of flavor. Instead of frosting, this version is topped with mini chocolate chips and dusted with powdered sugar. But if you miss the frosting, slowly add water to chocolate protein powder until it reaches the desired consistency.

Nutrition Facts (Per Serving)

174

Calories

4 g

Protein

33 g

Carbs

3 g

Fat

Ingredients

1/2 cup all-purpose flour

1/3 cup light brown sugar

1/2 cup sugar

1/4 tsp. salt

1/4 tsp. baking soda

1/2 cup unsweetened baking cocoa

1/2 cup plain Greek yogurt

1 large egg

2 Tbsp. milk

1 tsp. pure vanilla extract

1/4 cup mini semisweet chocolate chips

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Matcha Greek Yogurt Smoothie

Serves 1

If you love a creamy lassi drink as much as iced tea, how about combining the two?

This green tea smoothie is made from just a few ingredients: coconut water, Greek yogurt, your sweetener of choice, and matcha powder. While the matcha gives this green smoothie its bright color, it also lends a healthy dose of antioxidants. On top of that, the amino acid L-Theanine boosts energy, lifts mood, and induces relaxation all at once.

Nutrition Facts (Per Serving)

99

Calories

6 g

Protein

15 g

Carbs

2 g

Fat

Ingredients

1 tsp. matcha

1/2 cup non-fat plain Greek yogurt

1 tsp. brown sugar (or other sweetener)

3/4 cup coconut water

1 Tbsp. fresh coconut

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Beet Tzatziki with Garlicky Almond Crackers

Serves 4

Greek tzatziki is traditionally made with cucumbers, but in this recipe they’ve been replaced with beets, which lend this dip an earthy sweetness.

Even if you’ve never liked beets served plain, this is a must-try because the flavor is transformed by the creaminess of the yogurt. The tzatziki is great with pita chips, but it’s even better with almond crackers. They’re easy to bake in your home oven.

Nutrition Facts (Per Serving)

330

Calories

20 g

Protein

24 g

Carbs

18 g

Fat

Ingredients

Beet Tzatziki:

1 lb. (about 3 medium) beets, scrubbed clean

1 clove garlic, minced

1 Tbsp. fresh lemon juice

1/2 tsp. lemon zest

1/4 cup fresh dill, minced

2 cups plain 2% Greek yogurt (or goat yogurt)

1/2 tsp. fine sea salt

Crackers:

1 cup blanched almond flour

1/2 Tbsp. extra-virgin olive oil

2 Tbsp. cold water

2 cloves garlic, minced

1/8 tsp. cayenne pepper

1/2 tsp. fine sea salt

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