8 Yogurt Hacks That Add Protein to Meals

As dairy foods go, yogurt is one of the healthiest. High in protein and rich in probiotics and calcium, it’s a smart choice on just about any balanced diet. Eating more yogurt has been associated with health benefits like healthy digestion and lower risk of developing type 2 diabetes.

Believe it or not, that unassuming yogurt tub in your fridge isn’t just fodder for smoothies. This dairy do-it-all is a surprisingly versatile ingredient for adding protein to every meal of the day.

Need to use up some yogurt — or just want to health-ify your diet with extra protein and micronutrients? Try these 8 unexpected yogurt hacks.

1. Bake it

Step aside, yogurt parfaits. There’s a new dessert-like morning meal in town. According to Amanda Blechman, RD, Director of Health and Scientific Affairs at Danone North America, a yogurt bake is a naturally sweetened, cheesecake-like breakfast.

Try her simple recipe: Mix 2 cups of yogurt, four eggs, 3 tablespoons of flour, and a big handful of berries in a large bowl, then pour everything into an 8-inch by 8-inch baking dish lined with parchment paper. Bake at 350°F until firm, about 30-40 minutes.

Once cooled, cut your creamy breakfast into squares for perfect portioning. Top with even more berries if you like!

2. Whip it

Ever wanted a healthier version of whipped cream? You’ve found it. Whipped yogurt makes an ideal accompaniment to treats like pie and pudding — or an extra-special topping for oatmeal or acai bowls.

“Simply whip your favorite yogurt (I like to use full-fat Greek yogurt for an extra creamy, thick texture) with a hand mixer or in a stand mixer until it’s light and fluffy, about 2 or 3 minutes,” says Blechman. “For an even richer taste, mix in a few tablespoons of coconut cream before you whip.”

3. Add it to mashed potatoes

Mashed potatoes are a blank canvas for all sorts of tasty mix-ins. Your favorite recipe may call for cheese, herbs, garlic, or other enhancements. While cooking up this well-loved side dish, don’t forget yogurt as a possible ingredient. Its smoothness amplifies potatoes’ creamy texture, while its tanginess adds a bit of je ne sais quois to their mild flavor.

4. Freeze it

Who can say no to froyo — especially when made from healthy ingredients you probably have on hand? “If you’re craving frozen yogurt without a trip to the store, you can easily make your own at home, no ice cream maker required,” Blechman says.

Mix 2 cups of your favorite yogurt with three or four spoonfuls of honey or maple syrup and any add-ins you prefer. Pour the mixture into a loaf pan and stick it in the freezer for a couple of hours, stirring every 30 minutes until it reaches the consistency you like.

5. Mix it in a dip

At snack time or appetizer hour, most of us prefer our veggies or crackers with a dip. Fortunately, tons of creative dips start with yogurt. You may have tried adding yogurt to a classic option like sour cream and onion — but consider other easy possibilities like a tzatziki, a lemon-herb dip, or Blechman’s taco dip.

“For a protein-rich taco dip, mix some plain, unsweetened Greek yogurt, like Oikos Plain, with taco seasoning. It’s incredibly easy, ready in a flash, and will make eating veggies, whole grain crackers, or whole grain tortilla chips all the more fun while sneaking in some extra vitamins, minerals and protein,” she says.

6. Make it a topping for toast or waffles

On breakfast foods where you’d usually reach for butter, yogurt can often serve just as well. Swap a shmear of yogurt for butter atop French toast, waffles, or pancakes. Then top with chopped apples, berries, or banana slices. You’ll rack up significantly more protein while saving on fat. Per serving, Greek yogurt packs over 10 times the protein of butter.

7. Dehydrate it 

Popping yogurt in the oven or food dehydrator isn’t exactly a common practice — but, according to Blechman, doing so makes excellent dairy-based fruit leather.

“Simply puree 1 cup of your favorite fresh or frozen fruit or applesauce with 1 cup of yogurt in a blender (I like using a high-protein vanilla yogurt like Oikos Triple Zero Vanilla to add extra nutrition and a little depth of flavor) and pour onto a baking sheet lined with a silicone mat or parchment paper, aiming for about ¼ inch thickness,” she instructs. “Then pop it in the oven at 200°F and let it dehydrate for 5-6 hours.” Slice into thin strips, and you’ve got a high-protein, fruit-forward snack that travels well.

8. Substitute it for buttermilk

Psst… we’ve got a secret. When baked goods like pancakes, waffles, or muffins call for buttermilk, you’re not obligated to go out and buy a jug. Instead, pull some yogurt from the fridge.

In many baking recipes, yogurt is a totally acceptable one-to-one substitute, since its acidic flavor easily mimics that of buttermilk. Or, if using thick Greek or Icelandic yogurt, thin it with milk to the consistency of buttermilk. Give the combo a quick whisk before pouring it into your mixing bowl, and the rest is (delicious) history!