5 Great Uses for Greek Yogurt: Ideas for Athletes

As a sports dietitian nutritionist, I am always looking for high-protein food items that athletes can enjoy in a variety of ways. Greek yogurt is a great option for athletes looking to boost the protein content of their meals and snacks.

Let’s take a look at the nutrient content of Greek yogurt. Then we will explore 5 ways athletes can use Greek yogurt in their meals and recipes

High-Protein Greek Yogurt: Nutrition Benefits for Athletes

Greek yogurt is a nutritious way to add protein to an athlete’s sports nutrition meal plan. In addition to protein, Greek yogurt provides calcium and some varieties are also fortified with Vitamin D. 

A 1-cup serving of plain, nonfat Greek yogurt provides the following (1):

• 145 calories
• 25 g protein
• 9 g carbohydrates
• < 1 g fat
• 272 mg calcium (20% daily value)
• 345 mg potassium (7% daily value)

If you are not familiar with Greek yogurt, one of the main differences between Greek yogurt and regular yogurt is the protein content. 

A 1-cup serving of regular, nonfat yogurt provides 10 grams of protein (2), which is 15 grams less than a similar serving of Greek yogurt.

Protein Needs of Athletes

Protein recommendations for athletes are typically based upon body weight. To get the most benefit from protein intake, athletes are encouraged to spread protein throughout the day.

Athletes are encouraged to consume 0.25-0.3 grams of protein per kg of body weight at each eating occasion (3, 4).  For most athletes this calculates to be approximately 25-30 grams of protein with each meal and snack.

Thus, incorporating Greek yogurt into an athlete’s meal plan can support athletes with meeting their daily protein needs.

In addition, the calcium in Greek yogurt is important for supporting bone health in athletes.

5 Great Uses for Greek Yogurt: Ideas for Athletes

Now that you are aware of the nutritional benefits of Greek yogurt, let’s identify 5 ways for incorporating it into an athlete’s sports nutrition meal plan.

#1 Power-Up with Greek Yogurt at Breakfast

There are a variety of ways that Greek yogurt can be enjoyed at breakfast to help athletes with meeting their protein needs.

Athletes can use Greek yogurt as the base for a fruit and yogurt parfait. Simply layer together Greek yogurt, mixed berries (I use frozen), and granola or whole grain breakfast cereal.

The berries will add natural sweetness to the yogurt and the granola/cereal will provide carbohydrates as well as an added crunch.

If you are looking for a breakfast on-the-go idea, consider taking time on the weekend to meal prep overnight oats.

The Greek yogurt will increase the protein content of the overnight oats and give the recipe a rich, creamy consistency.

Greek Yogurt Pancakes and Muffins

Another way athletes can enjoy Greek yogurt at breakfast is as an ingredient for making pancakes or muffins. This is a great way to increase the protein content of your favorite breakfast items.

Greek yogurt pancakes are a fluffy and delicious way for athletes to start their day. Consider trying the Perfect Pancake recipe that Chobani® has available on their website, which uses vanilla Greek yogurt.

If you like muffins, the Bob’s Red Mill® Apple Oatmeal Crisp Muffins made with Greek yogurt are a nutritious option to enjoy at breakfast or for an afternoon snack.

#2 Blend Greek Yogurt into a Smoothie for Added Nutrition

Greek yogurt can be an easy way to boost the protein content of your smoothie without using a protein powder.

Blending ½ cup of Greek yogurt into the smoothie will add ~12 grams of protein as well as calcium. Athletes can further boost the protein content of their fruit smoothie by blending in high-protein milk, dry milk, nut butters, or chia seeds.

A post-workout smoothie made with Greek yogurt can support athletes with meeting their recovery nutrition needs.

Following a workout, athletes should consume carbohydrates to refill their energy stores and protein to build and repair muscles. A well-planned smoothie can be a nutritious solution for meeting these recovery nutrition needs.

Athletes can experiment with adding different types of frozen fruit, spices, and other ingredients to create a variety of smoothie flavor combinations.

Pro Tip: Greek yogurt drinks, such as Oikos Pro® or Chobani® High Protein, are great portable options for athletes. These can be a convenient beverage for athletes to enjoy with a post-game snack.

#3 Mix Greek Yogurt into Your Chicken, Tuna, or Egg Salad

Greek yogurt can be used in place of mayonnaise in recipes such as chicken, tuna, or egg salad. I suggest adding a squeeze of fresh lemon juice as well as some Dijon mustard to further enhance the flavor of the recipe.

As an added benefit, substituting nonfat Greek yogurt for mayonnaise will also help to decrease the saturated fat content of your recipe. 

This is a great way for athletes to create a protein-packed recipe they can enjoy on a sandwich for lunch or with crackers for an afternoon snack.

#4 Use Greek Yogurt as a Substitute for Sour Cream

Greek yogurt can also be used as a substitute for sour cream in recipes. Similar to mayonnaise, adding lemon juice to the Greek yogurt will give the recipe a flavor closer to that of sour cream. 

Athletes can substitute Greek yogurt in dips that call for sour cream. This will create a high-protein dip athletes can enjoy as a snack or appetizer before a meal. My personal favorite is Greek Yogurt Ranch Dip.

Athletes can also use Greek yogurt as a substitute for sour cream as a condiment with their meals at lunch or dinner. 

Pro Tip: Consider using plain, nonfat Greek yogurt as a protein-packed topping on baked potatoes, burrito bowls, tacos, or chili.

#5 Make Some Creamy and Delicious Guacamole

Finally, Greek yogurt can be added as an ingredient when preparing guacamole. Mixing in Greek yogurt will make the guacamole creamy and boost the protein and calcium content of the recipe.

Avocados are an excellent way for athletes to add healthy fats, vitamins, minerals, and fiber to their diets. I typically make Greek yogurt guacamole by mashing together 2 medium avocados and then stirring in ⅓ cup Greek yogurt. I then flavor the guacamole with fresh, squeezed lemon juice, onion and garlic powders, salt, and pepper to taste.

This nutrient dense topping can be used as a dip with fresh veggies and pita chips, added as a spread on sandwiches, or enjoyed as an accompaniment with an athlete’s meal.

5 Great Uses for Greek Yogurt: Ideas for Athletes

You are now set with 5 ideas for using Greek Yogurt to boost the protein content of an athlete’s meals and snacks. Consider trying out these ideas the next time you purchase Greek yogurt at the store.

For additional sports nutrition tips, check out my blog: 21 Healthy Snacks for Athletes to Support Performance.

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About the Author

Mandy Tyler is a Sports Dietitian Nutritionist in the San Antonio, TX area. She is a Registered and Licensed Dietitian, a Board-Certified Specialist in Sports Dietetics, a Licensed Athletic Trainer, and is a Certified Exercise Physiologist through the American College of Sports Medicine.  Mandy has experience working with athletes at the high school, collegiate, and professional levels. She believes the key to reaching one’s full potential, both in everyday life and in sports performance, relies on a healthy nutritional foundation. 

If you are looking to take your performance to the next level, make sure to check out my new Sports Nutrition Game Day Guide. This downloadable guide is written to help athletes develop an individualized plan to achieve peak performance on game day.