If you aren’t yet a firm believer that food can be medicine, brace yourself. There’s an item you likely already have in your fridge that can do everything from regulating your gut health to change your mood. It’s creamy. It’s tangy. It can be sweet or savory. Of course, it’s Greek yogurt!
It’s accessible to all, and you’ll find it in the dairy section of your grocery. But if you notice it spelled yoghurt in the refrigerated section of your local store, don’t fret– that’s the very same thing!
If you’ve paid any attention to trending health topics in the past few years, you’ve heard about “good bacteria.” Kimchi anyone? But much more accessible, Greek yogurt is also full of seemingly magical probiotic microorganisms. They proved to aid with an array of functions like fighting disease-causing cells, helping with the absorption of crucial vitamins, and improving digestion.
The Brain-Gut Connection
Some even more interesting correlations have been made between probiotics like the ones found in Greek yogurt and mental health. The “gut-brain axis” signifies the relationship between your brain and your gastrointestinal tract. It was found that brain functions can interfere with the functionality of the gastrointestinal tract and vice versa, contributing to stress, anxiety, and depression.
There are a multitude of symptoms you might be dealing with that point to a probiotic deficiency, and consuming more of this yogurt is a great way to fill in the gaps and boost your mood.
Good news: there are thousands of delicious recipes with Greek yogurt that will take you way beyond opening the carton and digging in. (Not that there’s anything wrong with that!)
15 Nourishing Greek Yogurt Recipes
1 – HOMEMADE FROZEN YOGURT
Wait. I can have a big bowl of “ice cream”, not feel guilty, and boost my immune system all at the same time? Yes, you can. You’re welcome. Did we mention it’s super simple?
Ingredients:
- One 32-ounce container full-fat Greek yoghurt
- One teaspoon pure vanilla extract
- ¼ Cup raw honey (more or less to taste)
Instructions
Mix the ingredients in a bowl and pour the mixture into your ice cream maker. It could take anywhere from 20 to 30 minutes, depending on your machine and the consistency you’re after. Just keep an eye on it. Once it’s done, put it into the freezer in a freezer-safe container and let it set up. Take it out a few minutes before you plan to chow down, and then enjoy!
2 – GREEK RANCH DRESSING
Let’s be honest. Buying a bottle of ranch dressing from the store and drenching your salads in it is probably worse than just gobbling a cheeseburger. It’s loaded with salt, sugar, and mystery ingredients. But this homemade ranch is full of protein and probiotics and has nothing unnatural. Go ahead: indulge!
Ingredients
- 1 cup Greek yogurt
- ¼ cup buttermilk
- One tablespoon fresh parsley
- Two teaspoons minced garlic
- Two teaspoon onion powder
- ¼ teaspoon freshly ground black pepper
- One tablespoon fresh chives
- One teaspoon salt
- Two teaspoons lemon juice
Instructions
Combine all the ingredients and whisk until smooth and creamy. You can use a blender or food processor for this, but it isn’t necessary if you don’t want to get your equipment dirty. You could even put all the ingredients in a large mason jar and shake it up. That’s it!
3 – CHICKEN SALAD
This delicious take on chicken salad delivers a double whammy on the protein! It’s creamy and satisfying with crunchy celery and walnuts and sweet, juicy grapes. It doesn’t get any better than that.
Ingredients
- 1 pound cooked and diced or shredded chicken
- ½ cup plain Greek yogurt
- One tablespoon lemon juice
- ¾ teaspoon garlic powder
- ½ of red onion, diced
- One tablespoon fresh parsley
- I cup grapes, halved
- Two celery stalks, diced
- 1/3 cup walnuts, chopped
- Salt and pepper, to taste
Instructions
Add the yogurt, lemon juice, and garlic powder to a bowl and mix. Add in the rest of the ingredients and toss to combine. Season with salt and pepper. Bon Apetit!
4 – TANDOORI CHICKEN
Bring the mouthwatering aromas of India into your kitchen with this Greek yogurt marinated chicken. You’ll not only benefit from the yogurt but also the spice mixture it marinates in. The medicinal powers of turmeric (https://dev.powerofpositivity.com/turmeric-15-resons-eat-everyday/) are incredible!
Ingredients
- 2 pounds chicken legs or thighs
- 2 cups Greek yogurt
- Two tablespoons lemon juice
- Two teaspoons turmeric
- One tablespoon grated fresh ginger
- 1 tablespoon minced garlic
- One teaspoon onion powder
- 1 tablespoon Garam Masala
- Salt and pepper to taste
Instructions
1. Mix all the ingredients, except the chicken, in a bowl until combined. Pour it into a large Ziploc bag. Put the chicken pieces in the bag and seal it. Make sure the chicken is coated evenly in the marinade and put in the fridge for up to 24 hours.
2. Preheat oven to 375°.
3. Take the chicken out of the bag and discard any extra marinade. Arrange the chicken on a sheet pan.
4. Bake for about 35 to 40 minutes, or until juices run clear and the meat falls easily off the bone.
5 – GREEK YOGURT POPSICLES
If you’re desperate to get some healthy goodness into your kiddos, this is the foolproof method. It’s simple, and the possible add-ins are endless.
Ingredients
- 2 cups plain Greek yogurt
- ½ cup of raw honey ½ cup milk
- 4 cups fruit or add-in of your choice:
- Berries
- Bananas
- Spinach
- Peaches
Instructions
Mix all the ingredients in a blender and pour it into popsicle molds. Freeze for about six hours. It’s that easy.
6 – BUFFALO CHICKEN DIP
This creamy and addictive staple of every get-together and super bowl party of the past decade is equally scrumptious when made with yogurt. If you’re guests leave any behind (let’s be honest; it’s not likely), you won’t have to feel guilty for slamming down the leftovers.
Ingredients
- 2 cups cooked and shredded chicken
- 8 ounces softened cream cheese
- ½ cup Greek yogurt
- ½ cup shredded cheddar cheese
- Half cup blue cheese
- One teaspoon garlic powder
- ½ teaspoon onion powder
- ½ cup hot wing sauce
- Salt and pepper to taste
Instructions
Preheat your oven to 350°. Mix all the ingredients until combined. Add to a baking dish and bake for about 25 minutes.
7 – EASY GREEK YOGURT CARBONARA
Nothing is more comforting than a big steaming bowl of creamy pasta. This less-than-traditional take on Carbonara is equally as satisfying as the original and much better for you.
Ingredients
- 1 pound spaghetti (regular or whole wheat)
- ¾ cup plain Greek yoghurt
- ½ cup grated Pecorino Romano cheese
- Two large eggs
- ½ pound bacon
- Salt and pepper to taste
Instructions
1. Cook pasta according to instructions until almost al dente; reserve 1 ½ cups of the pasta water.
2. Dice the bacon and crisp it in a Dutch oven. Once it’s done, remove the bacon and all but four tablespoons of the bacon grease from the pot.
3. Add in the cooked pasta and 1 cup of the pasta water. Bring to a boil and continue to cook over medium heat until the water has reduced by half.
4. Whisk the eggs, yogurt, and cheese together with the remaining ½ cup of hot pasta water.
5. Remove the pasta from the heat and stir in the egg mixture until creamy.
6. Season with salt and pepper.
8 – ROASTED GARLIC MASHED CAULIFLOWER
The perfect substitute, this creamy replacement, can do anything mashed potatoes can do. Considering how cauliflower (https://dev.powerofpositivity.com/cauliflower-recipes-support-diet-goals/) is all the rage right now, the benefits of using it are brought to the next level with the addition of the yogurt.
Ingredients
- One whole head of garlic
- 6 cups chicken stock
- One head of cauliflower cut up
- ½ cup Greek yoghurt
- ¼ cup parmesan cheese
- Salt and pepper to taste
Instructions
1. Cut the head of garlic in half, wrap it in tin foil and roast it in a 400° oven for about 35 minutes, until soft and golden. Squeeze out two cloves, and reserve the rest for other recipes.
2. Put the chicken stock in a large pot and add the cauliflower. Bring to a boil and cook until soft, about 10 minutes.
3. Drain the cooked cauliflower, reserving 1 cup liquid, and add it to a food processor with the yogurt, parmesan cheese, and two cloves garlic.
4. Process the mixture until you reach your desired consistency, adding in cooking liquid if it needs it. Serve warm.
9 – TOMATO BASIL BISQUE
If you’re craving the childhood comfort associated with a steaming bowl of tomato soup and a grilled cheese, this is the yummy grown-up version you’ve been waiting for.
Ingredients
- 2 tablespoons olive oil
- 3 cloves of garlic, minced
- 1 small onion, diced
- Two 28-ounce cans whole peeled tomatoes
- A handful of fresh basil
- 1 cup chicken broth
- ¾ cup Greek yoghurt
- 2 tablespoons raw honey
- Shaved parmesan cheese
- Salt and pepper to taste
Instructions
1. Heat the oil over medium heat and sauté the onions until translucent. Add in the garlic and sauté until aromatic.
2. Add the onions, garlic, and all of the other ingredients except the yogurt and parmesan to a blender, and blend until smooth. (Reserve some basil for garnish.)
3. Pour the mixture into a pot and cook over medium-high until boiling.
4. Reduce the heat and add in the yogurt, stirring until incorporated. Season with salt and pepper.
5. Garnish with shaved parmesan and fresh basil.
10 – CHOCOLATE MOUSSE
Decadent is an understatement when it comes to silky and creamy chocolate mousse. The yogurt is the base for this one, so it’s not only healthy but also simple to make. Go ahead; have your mousse, and eat it too!
Ingredients
- 1 cup milk
- 4 ½ ounces dark or semi-sweet chocolate, finely chopped
- 2 tablespoons raw honey
- One teaspoon pure vanilla extract
- 2 ½ cups Greek yogurt
Instructions
1. Put the milk and chocolate in a microwave-safe bowl and heat until hot, but not boiling. (Check on it every 30 seconds). Add in the honey and vanilla and stir until the chocolate is all melted and everything is combined.
2. Add in the yogurt and stir until it’s smooth. Chill in the fridge for about three hours to set up. Enjoy!
Final Thoughts on Greek Yogurt
Whether you’re trying to slim down, eat cleaner, or improve both your mental and gut health, adding Greek yogurt to your daily routine is a safe and natural way to do so. Not to mention, it’s hugely accessible and economical. The only question is: what are you waiting for?
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