Go Greek…with yogurt that is!

Just like unsweetened applesauce can be used as a lower calorie and fat alternative for oil in many baked goods, Greek yogurt is a superstar substitute for a wide variety of dishes!

Greek yogurt can be subbed for mayo and sour cream in most dishes. With about 100 calories,  18 grams of protein, 0 grams of fat, and only 7 grams of sugar in 6 oz, it’s a no-brainer as a replacement for sour cream coming in at about 360 calories, 5 grams protein, and 35 grams of fat (22 of which are saturated) per 6oz! And mayo… Well, in a 6 oz serving, we’re talking 1,020 calories, 0 grams protein, 113 grams fat ( 17 of which are saturated).  So next time your looking to make a creamy concoction- Go Greek!


Here are a few quick ideas:

Five-minute Five-Layer Mexican Dip

1 can fat-free vegetarian refried beans

1 ripe avocado

1 Roma tomato, diced

1 6oz container 0% fat plain Greek yogurt

1/2 cup of your favorite salsa

1/4 shredded  reduced fat Mexican cheese

1  tsp garlic powder, divided

1  tsp onion powder, divided

1/4 tsp ground cumin

1/4 tsp black pepper



1) mix refried beans with 1/2 tsp each garlic and onion powder, and cumin. Spread evenly into 8×8-inch glass dish ( or similar size)

2) in a small bowl, mash avocado with remaining spices using a fork. Gently stir in tomatoes. Layer avacoado-tomato spread over beans.

3) Using a spoon, evenly spread Greek yogurt over beans and avocado. Next, layer with salsa and top with shredded cheese.

4) Enjoy served with tortilla chips, fresh veggie sticks, or whole wheat pita wedges.


Greek Yogurt Pops:

1 cup 0% fat free Greek yogurt

3 tb honey

1/2-1 cup frozen berries or cut fruit



1) Combine yogurt with honey.Fold in fruit.

2) Pour into small paper cups or Popsicle molds. Insert Popsicle stick. Freeze 4-6 hours.

3) Enjoy!


Greek yogurt can be used in homemade creamy salad dressings, devilled eggs, pasta or potato salads, cream based sauces or soups, or used to top your favorite Mexican dishes. With one easy switch, you can cut calories, forgo fat, and pump up the protein- all without sacrificing flavor!





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