9 Greek Yogurt Benefits & How to Make at Home (Plus Recipes)

Greek yogurt benefits include strengthening the immune system, avoiding constipation, and preventing osteoporosis, in addition to supporting weight loss and helping build muscle mass. 

Greek yogurt is a dairy product that is rich in protein, vitamin B12, folic acid, and minerals like calcium, potassium, and probiotic compounds. It also contains fewer carbohydrates and less lactose than regular yogurt, meaning it can be eaten by people with diabetes and lactose intolerance.

Greek yogurt can be made from cow's milk, goat's milk, or sheep's milk and has a thicker consistency than regular yogurt because it does not contain whey. It has a slightly acidic taste and contains approximately three times more protein than regular yogurt.

Health benefits

Greek yogurt benefits include:

1. Supporting weight loss

Greek yogurt is an excellent source of protein and has a higher fat content than regular yogurt. These nutrients take longer to digest in the stomach and can lead to weight loss by keeping you feeling fuller longer.

Greek yogurt is also lower in carbohydrates than regular yogurt. Its lower glycemic index increases satiety (feeling of fullness), helping you to eat less during the day.

2. Avoiding constipation

Greek yogurt is rich in probiotics like Lactobacillus delbrueckii subsp. bulgaricus, which are good bacteria that help balance the gut flora and prevent and treat constipation.

Learn about the benefits of probiotics.

3. Preventing osteoporosis

Greek yogurt is an excellent source of calcium and phosphorous, minerals that are important for the formation of bones and teeth. In this way, Greek yogurt can help treat and prevent osteoporosis by helping maintain good bone health.

4. Building muscle mass

Greek yogurt is rich in proteins that are easily absorbed by the body, making it an excellent pre- or post-workout snack to help build and maintain muscle mass. 

Greek yogurt also has good quantities of phosphorous, an important mineral to improve muscle contraction during workouts and for post-workout recovery. 

Check out other muscle building foods.

5. Helping control diabetes

Greek yogurt is a low glycemic food that is higher in protein and lower in sugar than regular yogurt. This helps balance levels of glucose in the blood that can help prevent and control diabetes.

6. Strengthening the immune system

Probiotics help strengthen the body's natural defenses that can prevent and treat conditions like candidiasis (yeast infections), UTIs (urinary tract infections), and allergies.

The probiotics found in Greek yogurt also help fight harmful bacteria in the gut, preventing conditions like intestinal cancer, gastroenteritis, Crohn's disease, and irritable bowel syndrome (IBS). 

7. Preventing high blood pressure

Greek yogurt is an excellent source of potassium, a mineral that helps to prevent high blood pressure by flushing out excess sodium from the body through the urine. 

Greek yogurt also contains high amounts of magnesium and phosphorous. These minerals promote contraction of cardiac muscle as well as the smooth muscles of the arteries, which is important in maintaining good blood pressure control.

8. Improving energy levels

Greek yogurt is a good source of energy due to its high content of protein and healthy fats, which can help improve exercise performance and combat fatigue.

Check out more foods that give you energy.

9. Containing less lactose

Greek yogurt has less lactose than other dairy products and is therefore better tolerated by people who are lactose intolerant or have problems digesting lactose. For this reason, Greek yogurt is recommended as part of a well-balanced diet. 

Greek yogurt still contains some lactose, so it will depend on a person's level of intolerance as to whether or not they experience symptoms. It is important to consult your doctor or a registered dietitian if you are experiencing side effects from eating Greek yogurt. 

Different types

When selecting Greek yogurt, it is important to choose natural types with no added sugar, thickeners, or preservatives. Ideally, the list of ingredients should contain only milk and active cultures.

Traditionally, Greek yogurt is made from cow's milk, goat's milk, or sheep's milk, and is a low-carb food high in protein and fat.

Some brands of Greek yogurt will add thickeners like starch or guar gum in addition to sugary fruit jams to change the flavor. These additives can increase the sugar content of Greek yogurt, at which point it may no longer be considered a healthy option.

How to make

Greek yogurt can be made at home, requiring only 1 L of whole milk and 1 cup of full-fat plain Greek yogurt without added sugar. Make sure to use a suitable yogurt maker with accurate temperature control or a food thermometer to guarantee the best results and adhere to proper food safety guidelines.

The following is the step by step process to making Greek yogurt at home:

1. Put the milk in a pot over medium heat, stirring every once in a while until it comes to a boil (or at least 82°C/180°F);
2. Let the milk cool to between 43 and 46°C (110 to 115°F);
3. Transfer the milk to a bowl and add the yogurt, mixing well until combined;
4. Transfer the mixture to a yogurt maker and follow the instructions provided with the machine;
5. To continue without a yogurt maker, transfer the mixture into a container with a lid and place it in an insulated cooler with warm water (43 to 46°C/110 to 115°F) for 4-12 hours;
6. When the yogurt reaches a firm consistency, place a cheesecloth or other fine cloth in a strainer over a container;
7. Place the yogurt in the strainer and let drain for 4 to 5 hours in the refrigerator;
8. Transfer the strained yogurt to another container, mix well, and cover, storing in the refrigerator.

Greek yogurt should be stored in the refrigerator and consumed within 5 days. You can also try adding fresh fruit, rolled oats, or chia seeds before serving.

Nutrition facts

The following table provides nutritional information comparing Greek yogurt to regular yogurt:

In order to get the most benefits from eating Greek yogurt, it is important to include it as one part of a healthy, well-balanced diet in addition to regular physical exercise.

Greek yogurt vs regular yogurt

Greek yogurt has almost three times more protein than regular yogurt as well as a higher fat content. Greek yogurt also contains less whey, which makes it lower in carbs, including lactose, resulting in a creamier texture.

While regular yogurt is also beneficial to your health, it is slightly higher in carbs and lactose than Greek yogurt. Regular yogurt also has a more "liquidy" texture than Greek yogurt.

How to eat

Eating one serving (200 g/7 oz) a day is enough to get all the benefits from Greek yogurt. It can be eaten for breakfast, as a snack, or before or after workouts.

Adding fresh fruit and 1 Tbsp of oats or seeds to your yogurt can boost the fiber content and add additional vitamins, helping support weight loss, prevent cardiovascular disease, and improve digestion and intestinal function.

In addition, Greek yogurt contains less lactose than regular yogurt and may be better tolerated by people with lactose intolerance.

Healthy recipes

Greek yogurt can be used in recipes for pudding, mousse, and sauces.

1. Greek yogurt and chia pudding

Ingredients:

• 1 cup plain Greek yogurt;
• 4 Tbsp chia seeds;
• 1 cup milk (cow, soy, or almond);
• ¼ tsp ground cinnamon;
• 1 Tbsp honey.

Directions:

Stir the milk and yogurt together until they are well combined. Add the cinnamon and honey. Mix in the chia seeds with a spoon. Let chill overnight in the refrigerator. Before serving, stir will to mix in the chia seeds at the bottom. Add chopped fresh fruit if desired. 

2. Chocolate mousse

Ingredients:

• 100 g (3.5 oz) chocolate (70% cacao);
• 2 cups Greek yogurt;
• 180 mL (6 oz) milk (cow, coconut, or almond);
• 1 Tbsp honey.

Directions:

Cut the chocolate into small pieces and add to a pot along with the milk. Heat over medium until the chocolate melts, stirring every once in a while to combine. Add the honey. Place the yogurt in a large bowl and add the chocolate mixture. Mix well and spoon into individual bowls. Place in the refrigerator for 2 hours. Serve with an additional spoonful of Greek yogurt on top, if desired. This recipe makes 6 servings and can be stored in the refrigerator for up to 2 days.

3. Cucumber mint sauce

Ingredients:

• 500 g (18 oz) Greek yogurt;
• 1 large cucumber, peeled, seeded, and grated;
• 2 garlic cloves, crushed;
• ½ tsp salt;
• ¼ tsp ground black pepper;
• 4 Tbsp chopped mint leaves.

Directions:

Squeeze the grated cucumber to remove the excess water. In a small bowl, mix together the cucumber and yogurt. Add the garlic, salt, pepper, and chopped mint and mix well. Place in the refrigerator for 1 to 2 hours and serve with salads or sandwiches.