Boost Your Nutrition with these Greek Yogurt Recipes

Ever since I learned about the superior nutritional value of Greek yogurt over standard yogurt, I've been a convert. It delivers 2 to 3 times the amount of protein as ordinary yogurt, and it's also usually fairly low in carbs, sugar and sodium. Greek yogurt is easier to digest because it contains less lactose—thus, less carbohydrate. Another positive: Greek yogurt contains probiotics, which help to improve and clean the body's digestive system.

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The benefits of Greek yogurt are numerous. Most people usually toss in some fruit and granola. That's great!—I eat it for breakfast all the time—but there are plenty of other ways to use Greek yogurt. Here are some fun, interesting and delicious ways to include Greek yogurt in your daily diet.

Creamy Mashed Potatoes

Creamy Mashed Potatoes

Prep time: 30 minutes Cook time: 20-25 minutes    |    Yield: about 4-6 portions

Ingredients

  • 2 lb. peeled Yukon gold potatoes
  • 2 oz. chicken broth or vegetable broth heated (or saved boiling water)
  • 1 cup Greek yogurt
  • ¼ tsp. black pepper
  • ¼ tsp. salt
  • 2 tbsp. chopped chives or scallions (green onion)

Directions:

  1. Cut potatoes into 2-inch squares, add to sauce pan, cover with water and bring to boil.
  2. Reduce to a simmer and cook for about 15-20 minutes.
  3. Strain the potatoes (save water if needed), put back in pan and mash.
  4. When smooth, add the broth, yogurt, salt and pepper.
  5. Garnish with the chopped chives or green onion.

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Easy Tuna Cakes

Easy Tuna Cakes

Prep time: 10 minutes Cook time: 10-20 minutes    |    Yield: about 2 portions; 4 cakes

Ingredients:

  • 2 oz. can tuna in water
  • ¼ cup plain Greek yogurt (low- or no-fat optional)
  • 1 tbsp. Dijon mustard
  • ¼ tsp. lemon juice
  • ¼ tsp. ground black pepper
  • 1 tsp. chopped fresh dill or herb of choice (optional)
  • ½ cup bread crumbs, panko flakes or finely crushed cracker
  • Pan spray or oil

Directions:

  1. Drain the can of tuna.
  2. Mix the tuna to break it apart, leaving slightly chunky if desired.
  3. Place all the ingredients except the crumbs in a bowl and mix until evenly combined.
  4. Divide the mix into four balls.
  5. Make them into patties and lightly coat in the crumbs.
  6. Heat a sauté pan over medium heat and brown the patties on each side for a few minutes in a small amount of oil or pan spray until hot.
  7. Spray a baking pan with non-stick spray. Place the patties on the pan and bake in oven at 375 degrees for 15-20 minutes.
  8. Serve with choice of vegetable and sauce.

Easy Greek Style Tuna Salad Sandwich

Easy Greek Style Tuna Salad Sandwich

Prep Time: 10 minutes Cook time: 20-30 minutes    |    Yield: 2 portions

Ingredients:

  • 2 oz. can tuna in water
  • ¼ cup plain Greek yogurt (low- or no-fat optional)
  • ½ tsp. Italian seasoning
  • 1/3 cup feta cheese crumbled
  • 1/3 cup chopped black olives
  • 2-4 each whole grain tortillas, bread or wrap of your choice
  • Optional sandwich condiments tomato, cucumber, bell pepper, etc

Directions:

  1. Drain the tuna.
  2. Mix all the ingredients except the bread in a bowl.
  3. Subsequent steps depend on what type of sandwich you're preparing:
  • Cold wrap – Build the sandwich into a tortilla or lettuce leaf with choice of condiments and vegetables, fold or roll and enjoy
  • Cold sandwich – Add condiments (mustard, mayo etc.) as desired to bread or toast. This helps to secure the ingredients in the bread. Add a scoop of the tuna salad, top with desired vegetables, cut and serve.
  • Hot/grilled sandwich – Spray one side of the bread with pan spray (flavored if desired). (Using pan spray instead of butter, margarine or oil cuts calories in a big way.) Preheat a pan on medium heat. When warm, add the bread slices, sprayed side down, add any condiments and low-fat cheese if desired. Add a scoop of tuna and top with vegetables of your choice. Close the sandwich when toasted and enjoy whole or cut.

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Curried Egg Salad

Curried Egg Salad

Prep Time: 20-30 total minutes Cook time: 12 minutes    |    Yield: 4 portions

Ingredients

  • 6 hard boiled eggs
  • ¼ cup plain Greek yogurt (low- or no-fat optional)
  • ½ tsp. kosher salt
  • 1/8 tsp. black pepper
  • 1 tsp. curry powder
  • 2 tbsp. golden raisins chopped
  • 2 tbsp. dried cranberries chopped

To Make Hard Boiled Eggs

  1. Put the eggs into a pot or pan.
  2. Cover with water (not hot) 1/2" to 1" over the top of the eggs.
  3. Bring to a boil and reduce to a simmer.
  4. Simmer for 12 minutes. (Simmer: the water has few bubbles breaking the surface)
  5. After 12 minutes, drain and shock in ice bath.
  6. Allow to cool for 10-15 minutes, then store or peel.

Directions

  1. While the eggs are cooking, prepare the other ingredients and mix.
  2. After they're peeled, cut the eggs into small dice. In a small bowl, combine the eggs with the remaining ingredients and stir well to combine.

White Pizza

White Pizza

Prep time: 10-15 minutes Cook time: 10-12 minutes    |    Yield: About 2 portions

Ingredients

  • 1 each flat bread 12 inches long, or 9 inch pizza crust
  • ¼ cup plain Greek yogurt (low or no fat optional)
  • 2 tbsp. olive oil
  • 1 tbsp. chopped fresh garlic
  • ¼ tsp. ground black pepper
  • ¼ cup grated Parmesan cheese
  • ½ tsp. oregano or Italian seasoning
  • Pan spray or oil

Procedure

  1. Mix olive oil, garlic and dry seasonings (not the cheese) with the yogurt.
  2. Spread the mix onto your selected base (bread or crust).
  3. Top with Parmesan cheese (if using fresh basil, add now as well).
  4. Spray or oil the baking pan, place the pizza on the pan and bake at 375 degrees for 10-12 minutes until golden.
  5. Allow to rest for a couple of minutes, then cut and serve.


Photo Credit: Getty Images // Thinkstock

Topics: DIET | WATER | SANDWICH | CHEESE | SALAD | VEGETABLES | SERVE | GREEK YOGURT | YOGURT | BREAD | POTATOES