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Every time I hit the grocery store, I can’t help but notice the words “high in protein” seem to be slapped onto just about every food label, from the dairy department to the cereal and snack aisles.
As a dietitian, I know there are plenty of protein-filled foods. And in my opinion, there’s not always a need to add it to every food. However, whenever someone asks me for a healthy, high-protein snack suggestion, there’s one food that always comes to mind. But I was curious, would my fellow dietitians agree? So, I polled five dietitians about their favorite high-protein snack, and they all said the same thing: Greek yogurt.
Here, we peel back the lid on Greek yogurt and dive into its impressive protein stats, health benefits and tasty ways to work it into snack time. Grab a spoon and read on!
Health Benefits of Greek Yogurt
From plain to flavored or nonfat to whole-milk, there are loads of Greek yogurt options to choose from. However, their nutritional values may differ slightly based on which brand and variety you choose. Typically, a 6-ounce container of plain, nonfat Greek yogurt contains 100 calories and 17 grams of protein.
High in Protein
Yes, we’ve already said it, but it’s true! Greek yogurt is loaded with protein, which does all kinds of good things for your body. For starters, the protein found in Greek yogurt helps you stay full for longer, says sports dietitian Amy Goodson, M.S., RD, CSSD. That’s a major win when you want to tame hunger between meals. Research has long shown that high-protein foods promote feelings of fullness and satiety, helping you go from famished to satisfied. This hard-working nutrient also aids in building cells, tissues and muscle and is vital for maintaining muscle, especially as we age.,
Helps Build Strong Bones
Amanda Blechman, RDN, CDN, director of nutrition and scientific affairs at Danone North America, points out that Greek yogurt contains two of the most under-consumed nutrients in the United States: calcium and vitamin D. Both of these are critical for bone health. Enter Greek yogurt. In addition to providing roughly 15% of the Daily Value for calcium per 6-ounce serving, some brands may also contain added vitamin D (check the label to be sure).
Great for Your Gut
“Greek yogurt can help promote gut health through introducing more healthy bacteria to the gut microbiome as a probiotic,” says Christina Manian, RDN, a Boulder, Colorado-based registered dietitian. These gut-friendly probiotics may help balance gut bacteria, improve digestive health and support immune function. Kayla Farrell, RDN, a dietitian with Fresh Communications, recommends looking for the Live & Active Cultures seal on your yogurt’s label, which verifies it contains significant levels of live bacteria, such as Lactobacillus bulgaricus and Streptococcus thermophilus.
Diabetes Protection
Another win for yogurt: “The FDA has approved a qualified health claim that yogurt could reduce the risk of type 2 diabetes,” says Amy Kimberlain, RDN, CDCES, a spokesperson for the Academy of Nutrition and Dietetics. This means there is credible research that yogurt can protect against diabetes, but the evidence is still limited. Still, that’s promising news, especially since nearly 100 million Americans are living with prediabetes.
How much Greek yogurt should you eat to protect against type 2 diabetes? For maximum benefit, the FDA states that eating at least 2 cups (roughly three ¾-cup servings) of yogurt per week may help reduce the risk of developing type 2 diabetes.
Ways to Enjoy Greek Yogurt
Rich, creamy Greek yogurt works perfectly in both sweet and savory snacks. And dunking your spoon into a cup is just the beginning! Here’s how dietitians recommend enjoying this incredibly versatile high-protein snack.
- Pair with Fruit. Kimberlain loves tossing whatever fruit she has on hand, along with chia or hemp seeds, into her cup of Greek yogurt. Need inspo? Our Berry Chia Pudding has got you covered.
- Blend into Smoothies. Greek yogurt makes adding protein to smoothies a cinch—no protein powder needed! Plus, it adds a creamy milkshake-like consistency to each glass. Whip up a Creamy Strawberry Smoothie or a Pineapple Green Smoothie for a slurpable snack on the go.
- Spoon into Parfaits. Goodson enjoys building a classic fruit and yogurt parfait. All you have to do is layer yogurt with granola and fresh fruit. And we’ve got countless variations to choose from! Dig into this Banana-Peanut Butter Yogurt Parfait. Or cool off with these Mini Frozen Yogurt Parfaits.
- Whip Up Frozen Yogurt Bark. Many of our experts love making frozen yogurt bark. It’s super simple. Just spread yogurt on a baking sheet and top it with your favorite toppings like fruit, nuts or dark chocolate. Then freeze and break into pieces. If you’ve never made it before, our Apple Crumble Yogurt Bark and Raspberry-Lemon Greek Yogurt Frozen Bark recipes can get you started.
- Whisk into Dips. Thick, creamy Greek yogurt is also a win in high-protein dips. For a sweet dip, Farrell mixes plain Greek yogurt with nut butter to enjoy with apple slices or pretzels. For a savory twist, Manian blends Greek yogurt with lemon and fresh herbs for a zesty veggie dip. But don’t stop there. Try our Tahini-Yogurt Dip, Avocado-Yogurt Dip or this no-fail 7-layer dip formula.
- Make It the Star of a Platter. If savory is your thing, you’ll love Blechman’s creative snack board spin. Simply add a layer of plain Greek yogurt and a layer of hummus to a plate or platter. Then top with diced cucumbers, tomatoes, red onions and avocado. “If I have a little extra time and I’m feeling fancy, I’ll add a runny egg on top,” she says. You can enjoy this nutritious dip on its own, by the spoonful or scoop it up with a warm whole-grain pita.
The Bottom Line
Greek yogurt is hands-down dietitians’ favorite high-protein snack. In addition to being a fantastic (and delicious!) source of filling protein, it provides calcium and vitamin D for strong bones, probiotics for gut health and may even help protect against type 2 diabetes. Plus, a cup of plain Greek yogurt is a versatile blank slate, ready to take on any flavor you crave. No wonder dietitians love using it in parfaits, chia pudding, smoothies, frozen yogurt bark and dips. And it’s probably in your fridge right now. So, go ahead and whip up one—or all—of these dietitian-approved Greek yogurt ideas today!