Plain yogurt and plain Greek yogurt can be versatile power house ingredients to keep on hand. Not only can you boost protein and calcium, but you can invest in an ingredient that do many different, delicious things. Here’s what to do with plain yogurt.
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You know those interviews with celebrities when they ask what’s always in your fridge? Well, if I were a celebrity (which I’m not) and I was asked this question, my answer would always include:
plain yogurt
… specifically plain Greek yogurt
This is an odd answer, I know, especially since I was raised on Yoplait, usually lemon or cherry. But, desperate times, ie paying off debt, can prompt one to do wild and crazy things.
For some that might mean selling body parts, for me that means buying plain yogurt.
All jokes aside, plain yogurt has a lot of things going for it, making it one of the most versatile budget grocery items you can stock in your kitchen. Not only is plain Greek yogurt rich in calcium and protein, it’s also a great pantry staple that you can use in dozens of ways.
Why Buy Plain Yogurt
Why buy plain yogurt instead of flavored varieties?
It’s versatile. Why buy a food that can serve just one purpose when you can buy another that can be used for many different things? Since it’s unflavored, you can choose to make your yogurt sweet or savory in any flavor you like.
It’s a great substitution. You can swap in plain yogurt or plain Greek yogurt for a number of other ingredients, such as mayonnaise or sour cream.
It’s cheaper. As a way to save money, a large tub of plain yogurt is a sure bargain over many flavored yogurt cups. You can also make plain yogurt yourself!
Ways to Use Plain Yogurt
There are so many ways to use plain yogurt. It truly is a versatile ingredient worthy of your grocery money. Why buy unitaskers when you can buy one ingredient that does lots of things?
Use plain yogurt…
As Breakfast
You can enjoy a low fat breakfast or snack when you add jam, maple syrup, sugar, or honey to your yogurt. My older children were slow to catch on at first, but the younger ones were totally on board from the start. In fact, they love it with maple syrup to taste as does my husband. He makes it a regular lunch or afternoon snack.
I love to make parfaits with berries and granola or top it with meusli and fruit. Plain yogurt brings the prots to my Protein Overnight Oats.
As a Main Dish
Yogurt is an affordable protein that you can make the star of the show, playing center role in a bowl meal.
If you’re not in the mood for sweet food, you can prepare a savory yogurt bowl. My friend Andrea tops her Greek Yogurt Bowl with veggies, chick peas, mint, and pine nuts. Yum!
As a Baking Ingredient
My family loves baked goods; I love to sneak extra protein into their muffins and cakes. Adding plain greek yogurt in place of some of the milk or other liquid in your baking recipes adds a tenderness as well as that boost of protein.
I particularly like to use it in my Homemade Muffins and for doctoring up a cake mix in my Lemon Cupcakes. Yogurt is commonly used in Naan to add tenderness to the flatbread.
Run out of buttermilk? Use plain yogurt thinned with milk as a perfect baking substitution.
As a Mayo Substitute
While the yogurt taste may take a bit of getting used to, substituting all or part of the mayonnaise in your favorite chicken salad recipe can be a way to reduce the fat content as well as increase the protein.
I’ve done this when making deviled eggs and been really pleased with the results. And a fish dinner isn’t the same without my Greek Yogurt Tartar Sauce.
I used this substitution strategy when I was developing the recipe for my Greek Yogurt Salad Dressing. Mixed with lemon juice, herbs, and spices, it’s one of my favorite recipes using yogurt. It tastes so fresh on a salad!
As a Substitute for Sour Cream
Greek yogurt has a similar taste to sour cream with more protein and less fat. While the fat free Greek yogurt is much more sour than sour cream, the full fat versions are a closer approximation.
When a recipe calls for sour cream, use full fat Greek yogurt instead! Use it to top your favorite dishes, like baked potatoes or enchiladas.
I love using Fage 5% plain Greek yogurt in my Instant Pot Mac and Cheese. It takes the place of traditional sour cream in my recipe for classic Lemon Blueberry Cookies.
As a Way to Enrichen Sauces
Plain yogurt adds a bit of acid as well as creaminess to sauces. When you use plain Greek yogurt, you’re also boosting the protein.
Yogurt is a common ingredient in Indian-style recipes. My Veggie Curry is really delicious with plain Greek yogurt stirred in. Swap out the cream for yogurt in Chicken Tikka Masala.
As a Meat Marinade
Buttermilk has long been an excellent marinade for fried chicken. The lactic acid breaks down the fibers making the meat more tender and the thickness helps the coating stick — both characteristics of plain yogurt as well.
Plain yogurt is a cultured cousin of buttermilk, making it a great option to include in marinades for chicken and meat, especially your fried chicken.
It’s delicious in Tandoori Chicken while I use both in my Grilled Chicken Marinade.
Pro-tip: Plain yogurt is a fantastic substitute for buttermilk in many recipes, not just marinades. Often, the two dairy products have the same texture, but if your yogurt is thick, thin it with milk and then substitute for buttermilk.
In Smoothies and Frozen Yogurt
Plain yogurt is a great addition to your smoothie bar or freezer smoothies. You can also add it to popsicles, sweetened to taste.
You can make your own frozen yogurt, diluting plain yogurt with cream and sweetening it to taste.
Note: adding sugar will help the texture of the frozen product.
Tips for Buying Plain Yogurt & Saving Money
Clearly, plain yogurt has a lot going for it. While the costs have doubled over the last ten years, it’s still a mainstay protein to stock. Keep these thoughts in mind as you work to add plain yogurt to your regular grocery shopping.
- Plain yogurt and plain Greek yogurt vary greatly in taste and texture. The same applies to fat content. Try a few different varieties until you find one you like. I am partial to Fage, though the Kirkland brand is a more affordable option if you don’t mind its more tart flavor and slightly thinner texture.
- In your taste-testing phase, consider buying single-serve cups instead of large tubs. While the large tubs are more affordable per unit, that’s also a lot to use up. Find the brand you really love, then load up on large tubs.
- Watch for sales and clearance. This is the best time to buy yogurt. Keep in mind yogurt is generally good for several days past its “best by date”, especially if it hasn’t been opened. Consult the USDA info on food safety dates.
- Remember you can freeze yogurt if you have too much to use in the next week or two. It may experience slight texture changes for fresh eating, but is perfectly fine to use in baking.
- Consider making your own yogurt! If you have an inexpensive source of milk, you may be able to save money doing this. I am partial to the heating pad method of making yogurt.
Recipes that Use Plain Yogurt
Tell us what you think!
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This post was originally published on July 19, 2010. It has been updated for content and clarity.
Whitney
Hi! You mention often that you have target prices for specific items. Do you have any great tips for remembering them or keeping them handy for price comparisons? Maybe I should make a little cheat sheet. What do you do?
Jessica Fisher
A lot of folks keep price books. I’ve even heard that there’s an app to help you track your prices. I just keep them in my head. It’s not so hard since I don’t buy a ton of different processed foods to keep track of, just a basic price for cheese, meat, milk, produce, etc.
Holly
I’ve done plain yogurt as a sour cream substitute for years, and as my daily yogurt for about a year now, sweetened with a bit of real maple syrup and added almonds. Still can’t convert the family, but if they eat yogurt daily, I’m okay with hunting down the better ones, at good prices, which sometimes is the big tub portioned out, sometimes the individual ones. It’s a process.
K athy
I use Kristen’s recipe from her blog Frugal Girl and I love it! Thanks to the easy process I can have yogurt any time. I went out and bought a small styrofoam cooler just for that purpose. I make half vanilla and half plain.
Amber
Jessica, thank you for this post! I am just discovering the joys of plain yogurt! I have tried diffferent brands, and the for the first time time this week, I found Dannon All Natural Plain Yogurt at Walmart. I am loving it-it is full fat and has only one ingredient, which has been so hard to find. I paid $3 for 32 oz. This is the best price I have seen on any full sized plain yogurt.
I agree with the other posts about fat. I no longer buy low fat/no fat, and it has taken me so long to get there!! We have been taught that animal fat is bad for so long, it is hard to believe otherwise. But full fat foods taste so much better, don’t need additives, and satisfy hunger better. Think about it-why would God create food for us that needs to be altered so much? What I do think we have to be wary of, is how our animals are raised, fed, and treated, because that effects the nutrition of our food that comes from them. But that is another post…
My favorite way to eat yogurt is this. I make a big batch of cooked Quinoa each week and store it in the fridge. In the morning, I heat the quinoa for 30 secs in the microwave, drizzle raw honey (so much sweeter than refined honey IMO), and top with plain yogurt. I also sometimes add raw nuts on top. This is as quick as cereal and milk, which I no longer eat. Honestly, I have older kids, and they don’t eat this. But I love it! It is quick and satisfying.
Molly
We used to buy the flavored ones, and then we stopped and made our own for a long time, and then I bought a flavored one as a treat, and BLECH! I also bought a fat free plain one once, and it made my husband sad, so now we stick to the Trader Joe’s plain full fat kind, or we make our own with whole milk. In fact, I sent the hubby with yogurt for lunch today.
Brighid
Stonyfield is our favorite store brand yogurt. Some family members like that best, some can deal with homemade. They have published a substitution chart too, making it easier on those of us who have yogurt around but many have not bought buttermilk, heavy cream, etc.
Melissa
I also love the comments about full fat yogurt. Its easier to flavor because fat tastes good! Check out this method that sterilizes and incubates the milk directly in mason jars so there is virtually no clean up!
http://www.kitchenstewardship.com/2009/04/13/monday-mission-homemade-yogurt-the-easy-way/
Jessica Fisher
When I make it, I do it in mason jars, but I had never thought to sterilize it that way. Brilliant.
Melissa
I make our yogurt as it is way cheaper and very little extra work. I strain it into Greek stylenand use it in dressings. I save and freeze the whey and make waffles, pancakes or crepes often times for the freezers for a quick breakfast.
Jessica Fisher
Milk is really expensive here, so I’m not sure it would be cheaper to make my yogurt. How much are you spending on milk?
Melissa
I paid $3.49 for the last gallon I purchased.
Melissa
and I should add that it was regular whole milk, non organic.
Demetria Elms
Great post! I always forget how versatile plain yogurt is until I come across a recipe that requires it. Mountain High Youghurt is my absolute favorite. I cannot stand the taste of sugary yogurts like Yoplait, Dannon, etc. since I’ve been using Mountain High for a few years. FYI, Mountain High has a great website full of easy recipes. Their Snickerdoodle Muffins are awesome 🙂 http://www.mountainhighyoghurt.com/recipes.html Yummy!
Patricia
Why fat won’t make you fatter?
Here’s a resource:
Nourishing Traditions, by Sally Fallon, head of the Weston A. Price Foundation. It will convince you!
Love your posts. Thanks for them, and the recipes!!
Kate
I second the resources others have said about eating fat. We eat tons over here, and my husband’s lost 60 lbs. doing it!
I find Dannon whole milk plain yogurt at Walmart for about $2/carton. And the only ingredient is “cultured Grade-A milk” which is great! No thickeners, stabilizers, or other crap. I put it in smoothies or feed it to my son plain or mixed with blueberries. Yummy!
Kristen@TheFrugalGirl
I use whole milk to make my own yogurt, and none of us have gotten fat from it. Whole milk yogurt is WAY better than low fat yogurt. 🙂
Lori
One of my favorite cookbook authors (Joanna Lund) used fat-free yogurt for the following alternatives:
3/4 cup plain yogurt + 1/3 cup nonfat dry milk is a sour cream substitute (makes 8 servings) (her recipe calls for fat free, but I have used both and it works)
Knowing that, I use yogurt as a substitute in dip recipes for sour cream on a regular basis. If you have one of those dip mixes (like French Onion or Ranch) OR want to use salsa (about 1 cup of your favorite salsa) you have a great topping for baked potatoes or steamed brocolli. The salsa version is great for tacos and burritos. She recommended that if you cook with yogurt instead of sour cream, that for every 3/4 cup yogurt add 1 teaspoon cornstarch to stabilize it. I have not ever tried the cooking yogurt with cornstarch due to a corn allergy in the family, so I cannot vouch for how well that works. Neither have I been brave enough to make my own yogurt…yet! 🙂
Liz
Fat is essential to your diet because the vitamins and minerals we need are fat soluble, meaning the fat is what carries them to wherever they’re supposed to go. If you don’t have full fat in your dairy, you really aren’t getting the benefits of the calcium, which pretty much nullifies the reason to consume dairy.
Also, when they remove the fat from dairy, they are removing vitamins. They have to replace the vitamins, so thus you see on the label Vitamin A & D. The problem is that they are synthetic. I guess I don’t like the idea of fake stuff in my food.
I’m also of the mind that if fat were bad, our natural foods wouldn’t have been created that way in their original state.
The foods that we really need to curb are refined sugars and flours. That’s what packs on the fat cells.
Emily
I’ve been making plain yogurt in my crockpot too. I use the recipe from 365crockpot. Like Meg said above, just google yogurt in your crockpot to find the directions. Totally easy and delicious!!!!
Erika
I occasionally buy the big containers of vanilla yogurt, but have been too chicken to try plain. Thanks for the listing the practical uses of it!
Mar
I don’t like the plain, but I love the vanilla flavored, as does my daughter. We add in fresh fruit – strawberries, blueberries, peaches, raspberries, whatever is in season.