What Can Greek Yogurt Substitute? | American Dairy Association NE

Greek yogurt isn’t just for breakfast anymore!

This creamy, tangy, and delicious ingredient superhero is here to save your recipes from the heaviness of mayo, oil, and more. Whether you’re looking to lighten up your favorite dishes, add a protein-packed punch, or simply try something new, substituting with Greek yogurt is your secret weapon.

A bowl of Greek yogurt with a wooden spoon in it.

Substituting ingredients in a recipe is a common practice for a variety of reasons. Whether it is due to an allergy or intolerance, a desired change in texture, or simply wanting different nutritional benefits.

In cooking, Greek yogurt can substitute sour cream in dips, tacos, or baked potatoes for a lighter, tangy alternative. In baking it can substitute for buttermilk in cakes or pancakes, adding moisture and a slight tang.

How to Use Greek Yogurt in Cooking

Greek yogurt has a different taste and texture than regular yogurt because of its unique straining process, making it a great substitute for a variety of recipes when cooking. The increased thickness of it lends itself perfectly to both sweet and savory dishes, making it an excellent choice for healthy cooking substitutions.

Greek Yogurt Nutritional Benefits

Incorporating Greek yogurt as a substitute in recipes offers many benefits, including enhancing flavor and increasing nutritional value.

The chart below shows the nutritional differences between 1 cup of Plain Nonfat Greek Yogurt and 1/2 cup of alternative ingredients*.

	Calories	Fat (g)	Protein (g)
Greek Yogurt	60	0	10
Vegetable Oil	884	100	0
Mayonnaise	680	75	1

You can also swap Greek Yogurt for other delicious dairy products. Looking to get more protein or less fat for a specific recipe? Then swapping your dairy product for Greek yogurt is an easy change to customize your meals and nutrition exactly how you want them.

	Calories	Fat (g)	Protein (g)
Greek Yogurt	60	0	10
Butter	717	81	1
Heavy Cream	340	36	3
Cream Cheese	350	34	6
Sour Cream	198	19	2
2% Milk	50	2	4

The chart below shows the recommended substitution amounts for each ingredient:

Vegetable Oil 1 cup	Plain Non-Fat Greek Yogurt 1 cup
Mayonnaise 1 cup	Plain Non-Fat Greek Yogurt 1cup
Butter 1 cup	Plain Non-Fat Greek Yogurt 1/2 cup + 1/2 cup butter
Heavy Cream 1 cup	Plain Non-Fat Greek Yogurt 1 cup
Cream Cheese 1 cup	Plain Non-Fat Greek Yogurt 1 cup
Sour Cream 1 cup	Plain Non-Fat Greek Yogurt 1 cup
Milk 1 cup	Plain Non-Fat Greek Yogurt 1/4 cup + 3/4 cup milk

Substituting Greek yogurt in recipes is an easy way to keep the delicious taste and texture of real dairy in your recipe while making a swap to a healthier option. However, it is important to consider the inherent thickness and tanginess of Greek yogurt as that can affect the final taste and texture of the dish. Also important to keep in mind that you may need to adjust other ingredients or add a bit of liquid to compensate for the moisture content of the Greek yogurt.

Easy Greek Yogurt Substitutions in Actual Recipes

If you’re wondering how to cook with Greek yogurt, there are plenty of simple swaps you can make to enjoy all the benefits of this versatile ingredient. Greek yogurt in baking can replace butter, oil, or even eggs in certain recipes while maintaining moisture and texture. It’s also perfect for creamy dressings, soups, and even marinades!

So next time you’re in the kitchen, don’t hesitate to swap out traditional ingredients for Greek yogurt and embark on a journey of delicious experimentation and healthier eating. Knowing how to bake with Greek yogurt is easier than you think, and once you start using it, you’ll wonder why you didn’t try it sooner!

Want to try it yourself?

Here are 2 simple swaps to make in your meal plan this week! Try these recipes with Greek yogurt substituted for other ingredients, and see the difference for yourself.