How To Substitute Greek Yogurt in Recipes

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.

Substituting Ingredients in a Recipe

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.

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. The increased thickness of it lends itself perfectly to both sweet and savory recipes that call for creaminess.

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 1cup 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 Recipe Substitutions with Greek Yogurt

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.

Want to try it yourself?

Here are 2 simple swaps to make in your meal plan this week!