How to Replace Greek Yogurt With a Non-Dairy Alternative in Smoothies

How to Replace Greek Yogurt With a Non-Dairy Alternative in Smoothies

Any good smoothie should taste rich and creamy, but what if you’re off dairy and the oh-so-popular Greek yogurt is a no-no? Aside from non-dairy milks and yogurts, here are three ingredients that will offer a boost of protein, healthy fats, and fiber u2014 plus add the creamy consistency you crave.

| Avocado

For creaminess and added healthy fats and fiber to satiate hunger, avocados are the perfect smoothie ingredient. Just stick to one-quarter of the fruit, as it’s pretty high in calories. This grape, spinach, and avocado smoothie is packed with skin-clearing ingredients.

| Beans

If you’re missing the protein in Greek yogurt, white beans add 2.5 grams per 55-calorie quarter-cup serving. And because they’re flavorless, you’ll have no idea you’re sipping them down. This metabolism-boosting smoothie contains cannellini beans, green tea, and broccoli u2014 just replace the Greek yogurt with soy yogurt.

| Tofu

While whey protein powder is a great way to increase the protein in your smoothie, it can cause bloating or gas if you’re not used to it. Tofu is another source of protein, but it’s easy to digest and blends up super-creamy; it’s the perfect smoothie ingredient. This smoothie that tastes like a vanilla milkshake is made with half a cup of soft tofu.

How to Replace Greek Yogurt With a Non-Dairy Alternative in Smoothies

How to Replace Greek Yogurt With a Non-Dairy Alternative in Smoothies

Any good smoothie should taste rich and creamy| but what if you’re off dairy and the oh-so-popular Greek yogurt is a no-no? Aside from non-dairy milks and yogurts| here are three ingredients that will offer a boost of protein| healthy fats| and fiber u2014 plus add the creamy consistency you crave.

| Avocado

For creaminess and added healthy fats and fiber to satiate hunger| avocados are the perfect smoothie ingredient. Just stick to one-quarter of the fruit| as it’s pretty high in calories. This grape| spinach| and avocado smoothie is packed with skin-clearing ingredients.

| Beans

If you’re missing the protein in Greek yogurt| white beans add 2.5 grams per 55-calorie quarter-cup serving. And because they’re flavorless| you’ll have no idea you’re sipping them down. This metabolism-boosting smoothie contains cannellini beans| green tea| and broccoli u2014 just replace the Greek yogurt with soy yogurt.

| Tofu

While whey protein powder is a great way to increase the protein in your smoothie| it can cause bloating or gas if you’re not used to it. Tofu is another source of protein| but it’s easy to digest and blends up super-creamy; it’s the perfect smoothie ingredient. This smoothie that tastes like a vanilla milkshake is made with half a cup of soft tofu.

Lighten Up Chicken Salad With a Secret Ingredient

Mayo-laden chicken salad can clock in at more than 500 calories per serving. Sub in nonfat Greek yogurt to keep the same texture and tang you love but cut the calories and fat of the traditional in half. Serve your salad over a bed of lettuce, tucked in a pita pocket, or on top of a toasted English muffin for a light yet satisfying lunch.

Greek-Yogurt Chicken Salad

From Lizzie Fuhr, POPSUGAR Fitness

Greek-Yogurt Chicken Salad

Healthy Chicken Salad Recipe

Ingredients

2 large boneless, skinless chicken breasts, poached1/4 cup nonfat Greek yogurt1/3 cup celery, diced1/3 cup apple, diced1/3 cup grapes, halved1/4 cup slivered almonds

Lighten Up Chicken Salad With a Secret Ingredient

Mayo-laden chicken salad can clock in at more than 500 calories per serving. Sub in nonfat Greek yogurt to keep the same texture and tang you love but cut the calories and fat of the traditional in half. Serve your salad over a bed of lettuce| tucked in a pita pocket| or on top of a toasted English muffin for a light yet satisfying lunch.

Greek-Yogurt Chicken Salad

From Lizzie Fuhr| POPSUGAR Fitness

Greek-Yogurt Chicken Salad

Healthy Chicken Salad Recipe

Ingredients

2 large boneless| skinless chicken breasts| poached1/4 cup nonfat Greek yogurt1/3 cup celery| diced1/3 cup apple| diced1/3 cup grapes| halved1/4 cup slivered almonds

The Surprising Way to Cut Back on Calories and Fat in the Kitchen

Greek yogurt is more than just a breakfast food; it also makes a healthy fat substitution in recipes. Skip oil, butter, and heavy cream, and bump up levels of calcium, protein, and probiotics with these easy swaps!

    Sour cream: Replace sour cream with Greek yogurt, and most people won’t even be able to tell the difference. Use it on top of baked potatoes or serve alongside Mexican fare. You can also use yogurt as a sour-cream substitute when making chip or veggie dips like in these recipes for guacamole and onion dip.Baked goods: Greek yogurt also makes an excellent substitution for butter and oil in baked goods. Yogurt keeps cake from tasting overly sweet while also giving it a more dense and homemade feel. Instead of making cream cheese frosting, make Greek yogurt frosting; the ratio of Greek yogurt to cream cheese is 1:1.Heavy cream or milk: In stovetop dishes that call for dairy, like mashed potatoes, curries, soups, or pasta, use yogurt. (Or add yogurt to any sauce-based dish that you’d like to make rich and creamy.) To avoid curdling, stir in the yogurt once the dish has been taken off the heat, then gradually reheat if necessary. Start with this recipe for spaghetti with Greek yogurt tomato sauce.Mayonnaise: Skip the oil-based mayo in tuna, macaroni, and potato salads; same goes for salad dressings like Caesar, Russian, or ranch: just use a 1:1 ratio. The tang that yogurt brings these recipes is even tastier than mayo. You’ll especially love it in our recipe for chicken salad.

Image Source: POPSUGAR Photography / Nicole Perry

The Surprising Way to Cut Back on Calories and Fat in the Kitchen

Greek yogurt is more than just a breakfast food; it also makes a healthy fat substitution in recipes. Skip oil| butter| and heavy cream| and bump up levels of calcium| protein| and probiotics with these easy swaps!

    Sour cream: Replace sour cream with Greek yogurt| and most people won’t even be able to tell the difference. Use it on top of baked potatoes or serve alongside Mexican fare. You can also use yogurt as a sour-cream substitute when making chip or veggie dips like in these recipes for guacamole and onion dip.Baked goods: Greek yogurt also makes an excellent substitution for butter and oil in baked goods. Yogurt keeps cake from tasting overly sweet while also giving it a more dense and homemade feel. Instead of making cream cheese frosting| make Greek yogurt frosting; the ratio of Greek yogurt to cream cheese is 1:1.Heavy cream or milk: In stovetop dishes that call for dairy| like mashed potatoes| curries| soups| or pasta| use yogurt. (Or add yogurt to any sauce-based dish that you’d like to make rich and creamy.) To avoid curdling| stir in the yogurt once the dish has been taken off the heat| then gradually reheat if necessary. Start with this recipe for spaghetti with Greek yogurt tomato sauce.Mayonnaise: Skip the oil-based mayo in tuna| macaroni| and potato salads; same goes for salad dressings like Caesar| Russian| or ranch: just use a 1:1 ratio. The tang that yogurt brings these recipes is even tastier than mayo. You’ll especially love it in our recipe for chicken salad.

Image Source: POPSUGAR Photography / Nicole Perry

Save Calories and Keep Cool With This Healthy Ranch Dip

When the weather heats up, you want to munch on crunchy, raw veggies with a satisfying ranch dip. However, it’s easy to go overboard on the ranch and pack on some serious calories with what was supposed to be a tiny tide-over. Rethink your ranch by substituting Greek yogurt for sour cream and mayonnaise. Instead of the powdered spices and salt, quickly chop up some chives, parsley, and garlic. There is so much flavor packed in these fresh herbs; only a little salt is needed to satiate your palate. The thick creaminess of the yogurt will provide you with a seemingly decadent treat when really you are loading up on protein and probiotics, the beneficial bacteria that keep your digestive tract in balance.

Cucumbers With Ranch Greek Yogurt Dip

From Anna Monette Roberts, POPSUGAR Fitness

Cucumbers With Ranch Greek Yogurt Dip

Notes

This dip will complement any raw vegetable, so be sure to try it on bell peppers, carrots, and broccoli florets.

Save Calories and Keep Cool With This Healthy Ranch Dip

When the weather heats up| you want to munch on crunchy| raw veggies with a satisfying ranch dip. However| it’s easy to go overboard on the ranch and pack on some serious calories with what was supposed to be a tiny tide-over. Rethink your ranch by substituting Greek yogurt for sour cream and mayonnaise. Instead of the powdered spices and salt| quickly chop up some chives| parsley| and garlic. There is so much flavor packed in these fresh herbs; only a little salt is needed to satiate your palate. The thick creaminess of the yogurt will provide you with a seemingly decadent treat when really you are loading up on protein and probiotics| the beneficial bacteria that keep your digestive tract in balance.

Cucumbers With Ranch Greek Yogurt Dip

From Anna Monette Roberts| POPSUGAR Fitness

Cucumbers With Ranch Greek Yogurt Dip

Notes

This dip will complement any raw vegetable| so be sure to try it on bell peppers| carrots| and broccoli florets.