Power Up With Power Foods: Plain Non-Fat Greek Yogurt

Add protein-packed creaminess to smoothies, dips and sauces.
Image of non fat Greek yogurt

Q: How many PointsPlus® values are in plain non-fat Greek yogurt?
A: 1 per 1/2 cup; 3 per 1 cup

Q: What’s the difference between Greek yogurt and regular yogurt?
A: Greek yogurt is thicker than regular yogurt since it’s been strained and much of the liquid –known as the whey – has been removed. To make your own Greek yogurt at home, strain regular yogurt through cheesecloth for a few hours and discard the liquid.

Q: Are there any nutrient benefits to eating Greek yogurt instead of regular yogurt?
A: Yes, Greek yogurt is higher in protein than regular yogurt (though slightly lower in calcium).

Q: How can I use Greek yogurt in cooking?
A: Swap plain Greek yogurt for sour cream in cream-based soups, dips and salad dressings. And use it instead of mayonnaise in tuna, chicken and egg salads.

Orange Ginger Yogurt
Orange-Ginger Yogurt
PointsPlus values per serving: 2

Mix 1/2 cup plain non-fat Greek yogurt with 2 teaspoons orange marmalade and 1/2 teaspoon finely grated fresh ginger (use a microplane if possible); garnish with 2 teaspoons minced crystallized ginger and orange zest.
Raita Dip
Raita Dip
PointsPlus values per serving: 3

Combine 1/2 cup plain non-fat Greek yogurt with 1/4 cup shredded cucumber; season to taste with ground cumin, salt and pepper. Garnish dip with chopped fresh mint; serve with 7 baked pita chips.
Ranch Dip
Greek Yogurt Ranch Dip
PointsPlus values per serving: 1

Mix 1/2 cup plain non-fat Greek yogurt with 1 tablespoon ranch dip seasoning mix; thin out with water, if desired. Garnish dip with fresh minced chives and freshly ground black pepper; serve with fresh vegetables.
Rosy Red Pepper Dip
Red Pepper Dip
PointsPlus values per serving: 1

Put 1/2 cup plain non-fat Geek Yogurt, 1/4 cup chopped roasted red peppers (packed in water) and 1/8 tsp garlic powder in a mini food processor or blender; process until smooth. Season with salt and pepper; garnish with chopped basil, if desired. Serve with raw vegetables for dipping.
Banana Maple Yogurt
Banana-Maple Yogurt
PointsPlus values per serving: 3

Mash half a ripe large banana; mix with 1/2 cup plain non-fat Greek yogurt and 2 teaspoons maple syrup. Top with 1 tablespoon chopped, toasted walnuts; garnish with cinnamon.
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