Dairy | Vegetarian High Protein Low Calorie

Plain Yogurt

Lactobacillus delbrueckii subsp. bulgaricus, Streptococcus thermophilus Allergens: Milk
plain yogurt

Sourcing & Taxonomy

  • Family Animal Product (Mammalian)
  • Primary Cuisine Global (Mediterranean, Indian, Eastern European)
  • Seasonality Year-Round
  • Source Cow's Milk

The Forktionary Angle

"The live active cultures in yogurt are beneficial for gut health."

Definition

Fermented dairy product made by culturing milk with bacteria, resulting in a creamy texture and tangy flavor.

Sensory Profile

TasteTangy, Sour, Mildly Creamy
TextureSmooth, Creamy, Thick or Thin
AromaMilky, Slightly Sour, Fermented
AcidityMedium-High

Technical Metrics

Key Benefit

Probiotic Source

Live Cultures Req.

L. bulgaricus & S. thermophilus

Primary Culinary Use

Breakfast, Dips, Marinades

Nutrition Facts

Per 170g (1 container)
Calories63 kcal
Total Fat1.6 g
Saturated Fat1.0 g
Trans Fat0 g
Cholesterol6 mg
Protein10.0 g
Total Carbohydrate7.0 g
Dietary Fiber0 g
Total Sugars7.0 g
Calcium110 mg
Iron0.05 mg
Potassium141 mg

Chef’s Secret

To prevent plain yogurt from curdling in hot sauces, temper it by slowly whisking in a small amount of the hot liquid before adding it to the main dish.

Substitutions

Best Match

Sour Cream

1:1

Similar tang and creamy texture, higher fat content, not probiotic.

Buttermilk

1:1

Thinner, more acidic, good for baking and marinades, less creamy.

Greek Yogurt

1:1

Thicker, higher protein, less water, excellent for dips and sauces.

Silken Tofu (blended with lemon)

1:1

Dairy-free, vegan alternative for creamy texture, needs acid for tang.

Buying Guide

Look for 'live and active cultures' on the label. Check sugar content, as plain yogurt should have minimal added sugars. Store refrigerated.

Flavor Pairings

Berries Granola Honey Herbs Spices Curries Dips Marinades

Recipes Using Plain Yogurt

Number Of Servings Low In Something Low Saturated Fat Kid Friendly

Healthy For Them Yogurt Popsicles

Beat the heat with these ridiculously easy and healthy yogurt popsicles! Kids (and adults!) will go crazy for these refreshing treats, made with simple ingredients and bursting with flavor. We use a variety of frozen juices – grape, fruit punch, tropical blends – for endless flavor combinations. A perfect healthy snack or dessert that's quick to make and even quicker to devour!

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Low Cholesterol Healthy Iranian Persian Cuisine

Adas Polo Persian Rice With Lentils

Experience the rich flavors of Persia with this incredible Adas Polo recipe! This hearty and aromatic dish combines fluffy basmati rice, savory lentils, sweet caramelized onions, and plump raisins, all infused with warming spices. Perfect served alongside succulent chicken or lamb, or enjoyed as a satisfying vegetarian option. This easy-to-follow recipe will transport your taste buds to the heart of Iran!

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Nuts European Equipment Main Ingredient

Albanian Walnut Cake With Lemon Glaze

Indulge in this moist and rich Albanian Walnut Cake, a delightful recipe from the Moosewood cookbook! Not overly sweet, this cake boasts a perfect balance of nutty walnut flavor and bright lemon glaze. Perfect for any occasion, this recipe is your passport to a taste of Albania, brought to you by the Zaar World Tour. Prepare to be amazed!

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Equipment Occasion Lunch Eggs Dairy

Almond Scones

Indulge in these delightful almond scones, the perfect treat for breakfast, brunch, or a cozy afternoon tea. Their buttery, flaky texture and irresistible almond flavor will quickly become a family favorite. Easy to make and even easier to devour!

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Cuisine Indian Cuisine Main Dish

Angela's Chicken Tikka Masala

Indulge in the rich, creamy flavors of Angela's Chicken Tikka Masala! This recipe delivers a restaurant-quality dish with ease. Using homemade curry paste (recipe included!) for an authentic taste, this vibrant and aromatic curry is perfect for a weeknight meal or a special occasion. Skip the takeout and impress your family and friends with this delicious recipe. Get ready for tender chicken in a luscious, flavorful sauce – you won't be disappointed!

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Time To Make Vegetarian 60 Minutes Or Less Equipment

Arabian Butternut Squash Casserole

Experience a delightful twist on butternut squash with this unique Arabian-inspired casserole! Roasted butternut squash is combined with aromatic spices and herbs for a flavor explosion. Perfect for meal prepping – make a big batch on Sunday and enjoy delicious lunches all week long. This recipe, adapted from the classic Moosewood Cookbook, is a guaranteed crowd-pleaser, offering a comforting and satisfying vegetarian main course.

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Australian Time To Make Appetizers Preparation

Avocado Tzatziki

Indulge in this vibrant and creamy Avocado Tzatziki, a delicious fusion of Greek and Australian flavors! This easy recipe combines the richness of avocado with the classic tang of tzatziki for a taste sensation that's both refreshing and satisfying. Perfect as a dip with pita bread, a topping for grilled meats, or a side to your favorite summer dishes. Get ready to elevate your culinary game!

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Oven Course Dietary Poultry

Baked Chicken Breast Supreme

Elevate your weeknight dinner with this incredibly juicy and flavorful Baked Chicken Breast Supreme! Marinated overnight in a tangy sour cream and lemon mixture, then coated in crispy breadcrumbs, this recipe delivers unbelievably tender chicken that's bursting with flavor. The secret? Perfectly dried breadcrumbs for a golden-brown, crunchy coating that won't get soggy. Prepare ahead – the overnight marinade is key to achieving that melt-in-your-mouth texture. Get ready for a restaurant-quality chicken dish that's surprisingly easy to make!

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Low Protein Easy Potatoes Side Dishes

Baked Sweet Potato Fries With Garlic Lime Honey Dip

Craving crispy sweet potato fries without the guilt of deep frying? These baked sweet potato fries deliver incredible crunch and savory flavor, without all the extra oil! The secret? A zesty garlic lime honey dip that takes these fries to the next level with a sweet and savory explosion of flavor. Easy to make and perfect for a healthy weeknight dinner or a fun game-day snack!

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Strawberries Preparation Breads 60 Minutes Or Less

Banana Bran Muffins With Strawberry Butter

Moist and delicious Banana Bran Muffins bursting with flavor, topped with a swirl of homemade strawberry butter! This easy recipe combines the wholesome goodness of bran with the sweetness of bananas for a perfect breakfast or snack. Get ready to impress your family and friends with these irresistible muffins!

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Occasion Eggs Dairy 30 Minutes Or Less Stove Top

Banana Raisin And Oatmeal Pancakes

Fluffy Banana Raisin Oatmeal Pancakes, bursting with flavor and perfect for a weekend brunch! These delightful pancakes are made with wholesome oats and sweet bananas, studded with plump raisins. Top with your favorite topping – maple syrup, honey, marmalade, or even cottage cheese – for a truly irresistible breakfast or dessert. This Bon Appetit-inspired recipe is easy to follow and yields incredibly delicious pancakes every time. Get ready for pancake perfection!

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Beginner Cook Preparation No Cook Low In Something

Banana Blueberry Smoothie

Boost your health with this delicious and easy Banana Blueberry Power Smoothie! Packed with antioxidants, fiber, and healthy omega-3s from flax oil, this recipe is perfect for a quick and nutritious breakfast or snack. Get your daily dose of omega-3s (following your doctor's or naturopath's recommendations) while enjoying a vibrant and flavorful smoothie. This recipe is easily customizable to fit your dietary needs.

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Preparation Small Appliance Pasta Rice And Grains Indian

Basil Cilantro And Macadamia Nut Chicken

Elevate your weeknight dinner with this incredible Basil Cilantro & Macadamia Nut Chicken recipe! Marinate the chicken overnight for maximum flavor, then enjoy a quick 30-minute cook time. This vibrant dish is bursting with fresh herbs, crunchy macadamia nuts, and a zesty lime-yogurt sauce. Prepare it the night before for a truly effortless, delicious meal that will have you reaching for seconds!

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Time To Make Easy African Vegetables

Beef Keema

Experience the rich and aromatic flavors of Beef Keema, a hearty Indian ground beef curry! This recipe takes inspiration from traditional Keema, a minced meat dish popular in Northern India and Pakistan. Tender beef is simmered in a fragrant blend of warming spices like coriander, cumin, and turmeric, along with tender potatoes and sweet peas. Served with fluffy naan or pita bread and a glass of fruity Beaujolais, this Keema is a culinary adventure you won't forget. Perfect for a weeknight dinner or a special occasion!

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Preparation Smoothies Course Number Of Servings

Berry And Mango Smoothie

Escape to the tropics with this refreshing Berry Mango Smoothie! A vibrant blend of sweet mangoes and juicy berries, this recipe (originally from the 2003 cookbook, 'Slim Smoothies') is quick, easy, and perfect for a healthy breakfast, post-workout treat, or anytime you need a delicious and nutritious pick-me-up. Get your daily dose of vitamins and antioxidants in under 5 minutes!

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Dietary Main Ingredient Beverages Time To Make

Berry Pink Smoothie

Start your day with a burst of vibrant flavor! This quick and easy Berry Pink Smoothie is the perfect healthy breakfast or afternoon pick-me-up. Packed with fresh berries and creamy goodness, it's ready in under 10 minutes. A delicious and refreshing treat for any time of day!

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Low Sodium Preparation Served Hot Main Ingredient

Moroccan Soup To Fill The Tummy

Craving a warming, satisfying Moroccan-inspired soup? This recipe replaces traditional lamb with succulent chicken, creating a surprisingly delicious and hearty meal that will keep you full and energized for hours! Packed with vibrant spices and fresh vegetables, it's the perfect comfort food for a chilly evening. Easy to follow instructions make this a perfect recipe for both beginners and experienced cooks.

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Main Ingredient Low Carb Low Calorie Chicken

Speedy Mexican Chicken

Craving delicious Mexican food but short on time? This Speedy Mexican Chicken recipe from Lora Brody's "Kitchen Survival Guide" is your answer! With minimal effort, you'll enjoy a flavorful and satisfying dish ready in under an hour. Serve with fluffy rice for a complete and vibrant meal.

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