Nonfat Plain Greek Yogurt | A Nutrition Game-Changer

In my quest to eat healthy and also enjoy what I eat, I’m always looking for new foods to add to my meal plan. I’ve tried some things I like, and other things have gone on the “do not eat ever again” list. There is one food I found a few years ago that has become a regular when I’m figuring out what to eat: Nonfat plain Greek yogurt. And I’m a huge fan. Why?

• It’s loaded with protein.
• It’s got a healthy dose of calcium.
• It’s so versatile.

Since consuming at least 100 grams of protein a day is one of my habits, I’m all about any food that can help me check off that habit every day, and nonfat plain Greek yogurt definitely helps! And while I like “regular” yogurt, when you compare the two, you definitely get more bang for your nutrition buck with any form of Greek yogurt.

Here’s a breakdown of  8 ounces of low fat regular yogurt and low fat Greek yogurt:

Low fat regular yogurt:
Calories: 154
Carbs: 17 grams
Sugar: 17 grams
Protein: 13 grams
Fat: 4 grams

Low fat Greek yogurt:
Calories: 179
Carbs: 10 grams
Sugar: 9 grams
B Protein: 24 grams
Fat: 5 grams

Besides the nutrition value, another thing I love about nonfat plain Greek yogurt is its versatility, and even though I’ve been eating it regularly for years, I’m still finding new ways to enjoy it. Here are some of my favorites:

• Add some stevia for sweetness, eliminating sugar you don’t really need or want.
• Stir in some fresh or thawed frozen fruit + some stevia as needed.
• Use as a substitute for sour cream, which saves some calories and fat and gives extra protein.

• Mix it with some stevia, cocoa powder, 1/2-1 scoop of chocolate protein powder, and berries or sliced bananas to create a delicious chocolate pudding, which counts as an entire meal. Because anytime I can have chocolate for a meal, sign me up!
• Cook a single serving of mac & cheese in the microwave and then mix in some yogurt. The yogurt makes the mac & cheese super creamy and adds extra protein!

• Add a packed handful of spinach, fruit (a cup of frozen triple berries, a peach, a cup of frozen tropical fruit mix, or a banana are my favorites!), a cup of yogurt, a little bit of stevia, and some water (and ice if you want) to a blender to create a yummy smoothie.
• Stir some yogurt into soup. Progresso low-sodium chicken noodle and low-sodium tomato basil are my favorites. I also like to add yogurt to my taco soup and white chicken chili.

• Mix 2 eggs and a 1/2 cup of yogurt plus a dash of salt and pepper and scramble. I wasn’t sure if I’d like this concoction, but it’s a new favorite!

I’m continually trying to find new ways to include nonfat plain Greek yogurt in my meal plan because I figure if something doesn’t work, no big deal. But if I find a new favorite, it could be a nutrition game-changer.

Are you a fan of nonfat plain Greek yogurt too? What are your favorite ways to eat it?