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

Snacks Preparation Dietary Seasonal

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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Equipment 15 Minutes Or Less Dinner Party Preparation

10 Second Mango Yogurt Smoothie

Whip up this incredibly quick and refreshing mango yogurt smoothie in under a minute! Perfect for a late-night snack, a quick breakfast, or an anytime treat. This easy recipe uses simple ingredients and requires minimal effort for maximum deliciousness. Get your mango fix in seconds!

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Low In Something Low Carb Lamb Sheep Main Dish

African Style Shish Kebab

Experience a vibrant taste of Africa with this exciting shish kebab recipe! Marinated in a zesty blend of yogurt, lemon, and herbs, succulent lamb, beef, or chicken is grilled to perfection alongside colorful vegetables. Serve with fluffy rice for a complete and satisfying meal. This recipe is perfect for a weeknight dinner or a fun weekend barbecue.

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Main Ingredient Time To Make 4 Hours Or Less European

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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Breakfast Main Ingredient Breakfast Snacks

Almond Flour Applesauce Muffins

Start your day with these delicious and healthy Almond Flour Applesauce Muffins! A delightful alternative to cereal, these muffins are moist, subtly sweet, and packed with the goodness of almond flour and applesauce. Perfect for a quick breakfast or a healthy snack, they're also incredibly versatile – try our suggested variations for endless flavor combinations!

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Low Sodium Time To Make Fruit Apples

Apple And Pistachio Salad

Inspired by Nava Atlas's vegetarian cookbook, this vibrant Apple & Pistachio Salad is a flavor explosion! Slightly adapted for extra deliciousness, it's perfect as a light lunch, side dish, or a surprisingly satisfying filling for pita pockets. Sweet apples, crunchy pistachios, and a zesty dressing create a symphony of textures and tastes. Get ready for a quick and easy recipe that's both healthy and incredibly satisfying!

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Sweet Served Hot Fruit Breads

Apple Cinnamon Coffee Cake

Wake up to the irresistible aroma of this easy Apple Cinnamon Coffee Cake! This simple recipe is perfect for busy mornings. Prepare it the night before, refrigerate, and pop it in the oven while you're fixing breakfast. The result? A warm, comforting cake bursting with apple and cinnamon flavor that's sure to be a weekend favorite. #AppleCinnamonCoffeeCake #EasyRecipe #BreakfastCake #WeekendBaking #CoffeeCakeRecipe

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Smoothies Preparation Low Sodium Healthy

Applesauce Smoothie

Transform leftover applesauce into a delicious and healthy breakfast or snack with this quick and easy applesauce smoothie recipe! No precise measurements needed – perfect for using up what you have and customizing to your taste. Enjoy a creamy, naturally sweet treat in minutes!

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Soups Stews 3 Steps Or Less Low In Something Course

Armenian Apricot Soup

Experience the vibrant flavors of Armenia with this creamy and comforting apricot soup, adapted from David Ansel's 'Soup Peddler's Slow & Difficult Soups'. Sweet apricots mingle with earthy lentils and fragrant spices in a recipe that's both simple and surprisingly elegant. Perfect for a light lunch, a unique dinner party starter, or a cozy autumn evening.

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Meat Course Main Ingredient Dietary

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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Dietary Cuisine Course Chicken

Baked Chicken With Yogurt Crust Peaches

Juicy baked chicken breasts get a delightful makeover with a creamy yogurt crust and sweet, cinnamon-spiced peach topping. This 45-minute recipe is a flavor explosion, perfect for a weeknight dinner or a special occasion. The tender chicken pairs beautifully with the juicy peaches, creating a harmonious blend of sweet and savory that will leave you wanting more!

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Beginner Cook Spring Dietary Time To Make

Baked Polenta Carrot Casserole

Hop into spring with this delightful Baked Polenta Carrot Casserole! A moist and flavorful casserole bursting with vitamins, this recipe is a tasty twist on traditional carrot dishes. Easy and quick to prepare, it's the perfect side dish for Easter or any spring gathering. Creamy polenta, tender sauteed carrots, and a sprinkle of cheese make this a crowd-pleaser.

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Main Ingredient Snacks Beans Inexpensive

Baked Toficken Nuggets Vegetarian Chicken Nuggets

Craving crispy, juicy chicken nuggets but want to keep it plant-based? These Baked Toficken Nuggets are the answer! Our secret? Freezing the tofu first for an unbelievably chewy texture – a game-changer! We've perfected the recipe with various seasonings (poultry seasoning, sazón, Cajun spice – all delicious!), but be mindful of salt as many seasoning blends are salty. Get ready for a flavor explosion that will impress even the biggest meat-lover. This recipe is quick, easy, and perfect for a satisfying vegetarian meal.

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Equipment 30 Minutes Or Less Muffins Low Sodium

Banana Oatmeal Muffins

Deliciously moist and wholesome banana oatmeal muffins, perfect for a quick breakfast or healthy snack! This easy recipe uses simple ingredients and comes together in under an hour. Get ready to enjoy the perfect blend of sweet banana and hearty oats.

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Preparation Eggs Dairy Occasion Food Processor Blender

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 Main Ingredient Dinner Party Low In Something

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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Crock Pot Slow Cooker Savory Occasion Stove Top

Beef With Cauliflower Crock Pot

This incredibly flavorful and healthy Beef with Cauliflower Crock Pot recipe is perfect for busy weeknights! Tender beef and tender-crisp cauliflower simmer in a rich and aromatic sauce, creating a low-calorie, low-fat masterpiece. Skip the rice and enjoy it as is, topped with a dollop of sour cream (or Greek yogurt and cilantro for a lighter option) for a satisfying and comforting meal. Adapted from The Healthy Slow Cooker.

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Low Carb Cuisine Time To Make Beginner Cook

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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