Greek yogurt can be your new best friend in the kitchen. It has a creamy thick consistency and is perfect for swapping out some of the more calorie dense ingredients we find around our kitchens. Each 5.3 ounce container of nonfat to low fat plain Greek yogurt can range from approximately 80-100 calories.
Greek yogurt swaps can be found in every meal, breakfast parfaits, snacks, dressings for salads and even desserts.
This puts a tablespoon of Greek yogurt at 8-10 calories, where other common ingredients are around 60 calories on the low end. Plus Greek yogurt is a great source of protein, the building blocks to your muscles.
Go into your kitchen and find any ingredient that is labeled creamy, Greek yogurt can replace it. Go ahead and grab your mayonnaise, ranch dressing, sour cream, crème fraiche, and tzatziki from the frig as well. Get a good visual of all these items on your table. You can 100% replace every single one of these items with Greek Yogurt. You won’t taste a difference, you may even like it better while saving hundreds of calories.
Now that I have made you raid your own kitchen and tear it apart. I feel the least I can do is help you through these hard times and give you some delicious Greek yogurt swaps. Greek yogurt swaps can be found in every meal, breakfast parfaits, snacks, dressings for salads and even desserts.
Love those convenient veggie dips from the store? This recipe is so easy you won’t stop making it this summer. Dip raw veggies in or use it to dress up any Mediterranean meal.
THE EVERYTHING DIP
What you will need for a dip to pair with everything:
1 cup plain Greek yogurt
1 minced garlic clove
1 TBSP minced fresh mint
1 TBSP minced fresh dill
juice from ½ of a lemon
salt, pepper and lemon zest to taste
Mix it all together and enjoy!
GREEK CAESAR DRESSING
The swap in this classic Caesar dressing recipe is Greek Yogurt for Egg Yolk, cutting the fat way down.
3/4 cup low fat plain Greek yogurt
juice from 1 lemon
1 TBS olive oil
1 chopped garlic clove
1/4 cup Parmesan cheese
1 tsp fresh or dried oregano
salt and pepper to taste
Place all into food processor and process until smooth!
OMG IT CAN’T BE CARROT CAKE!
This recipe is full of swaps that cut down the calorie dense carrot cake we all love without compromising the taste
To help with portion control even one stop more, these are going to be cupcakes
1 1/2 cups whole wheat pastry flour (adds more fiber)
1 1/2 tsp baking soda
3/4 tsp salt
1 tsp cinnamon (or more – I love cinnamon)
1/3 cup baking stevia
1/2 cup raisins
2/3 cup applesauce (this replaces the oil in original carrot cake recipes)
2 tsp apple cider vinegar
2 tsp pure vanilla extract
1 packed cup shredded carrot
1/3 cup chopped walnuts
1/2 cup orange juice (add more if batter too thick)
4 oz light cream cheese
1/2 cup nonfat greek yogurt
2 tsp pure vanilla extract
2 TBSP stevia
Preheat oven to 350 degrees Fahrenheit. Mix dry ingredients together. Mix wet ingredients together. Fold dry into wet ingredients then immediately place in cupcake liners. Bake for 18-20 minutes. Begin to watch after the 15 minute mark. Allow to cool and mix all icing ingredients together. Ice after cupcakes are cool.
These are just a few swaps that can be make with Greek yogurt. I challenge you to get creative. When something is creamy, use Greek yogurt, when something needs to be moist use Greek yogurt, when you want a delicious snack on its own – eat Greek yogurt!