Healthy eating requires people to stay away from elements such as additives, extra sugars, saturated fat and the likes.
As a result, most people have stopped using regular yogurt, ice cream and milk when it comes to making smoothies. Instead, Greek yogurt is a much preferred alternative, which is why Greek yogurt smoothie recipes have become more than just a hot new trend – they are here to stay.
What Is Greek Yogurt, And Why Is It The Best Yogurt For Smoothies?
Before you think it is anything new or fancy, know that Greek yogurt is actually derived from regular yogurt.
Yup, it is made when the liquid whey and lactose components are removed from regular yogurt through excessive straining.
Greek yogurt is creamier and has a thicker texture than regular yogurt. The major difference between the two types though, lies in their nutritional contents.
Differences between regular yogurt and Greek yogurt
| Nutrients | Description |
|---|---|
| Protein | Greek yogurt contains almost twice as much protein as regular yogurt. |
| Fat | Compared to regular yogurt, Greek yogurt has three times the amount of saturated fat. That’s why low fat or non-fat Greek yogurt are recommended when making healthy smoothies. |
| Carbs | Regular yogurt has twice the amount of carbs found in Greek yogurt. Yogurt with less sugar has less carbs. You will be adding to your carb count if you add sugar to either of the two. |
| Sodium | The sodium content in Greek yogurt is half that of regular yogurt. |
As you can see from the table above, there are several reasons as to why Greek yogurt is a healthier substitute.
Fun fact: Some culinary experts are also using it in place of mayonnaise, sour crème, and crème Fraiche.
What Do You Gain From Adding Greek Yogurt To Your Diet?
Aside from being the ideal smoothie thickener, Greek yogurt also has many other health benefits:
- Excellent for gut health (a good source of probiotics);
- Feel full for longer periods (rich in dietary protein);
- Boost metabolism;
- Help build muscle mass;
- Greek yogurt fruit smoothies are great for workout recovery.;
- An excellent vegetarian-friendly source of vitamin B-12;
- Lower blood pressure;
- Probiotics in yogurt are good for mental and bone health.
A lot of people nowadays make use of healthy smoothie recipes that contain Greek yogurt to help them meet their daily recommended protein intake.
You see, fruit and yogurt smoothies are a great way to get the protein you need. This is especially so if you don’t eat meat products. You’ll also find Greek yogurt smoothies a convenient option if you are on a high protein diet.
Nutritious Greek Yogurt Smoothie Recipes
Here are a few Greek yogurt smoothie recipes that you can easily incorporate into your diet:1. Greek Yogurt Berry Smoothie
Combining Greek yogurt and berries will give you an antioxidant-packed protein smoothie.
This recipe here has oats in it so it makes for an excellent cholesterol-lowering alternative. With the majority of ingredients being high in fiber, this smoothie will keep you feeling fuller longer.
It also contains agave, which help decrease your appetite by increasing the drink’s satiety. At the same time, agave also has antimicrobial properties which is extremely useful in preventing certain infections.
You will need:
- 1 cup of Greek yogurt
- 2 tbsp. of oats
- ½ cup of bananas (ripe)
- ½ cup of strawberries
- ½ cup of blueberries
- 1 to 2 tbsp. of agave
- 1 cup of ice (optional)
To prepare the smoothie:
- Wash the produce.
- Peel and cut the banana.
- Slice the strawberries.
- Put the ingredients in a blender.
- Blend until smooth.
- Serve and enjoy
2. Cinnamon Breakfast Smoothie
Much like the first recipe, you’ll get a good amount of fiber from this smoothie. It’s highly nutritious and is an excellent fit for people looking to balance their protein and healthy fat intake.
The presence of almond milk gives this smoothie a considerable amount of antioxidants, vitamins, and minerals. Combined with cinnamon, these two ingredients give it a ton of medicinal properties.
You will need:
- ¼ tsp. of ground cinnamon
- 3 oz of Greek yogurt (plain)
- ½ frozen banana (ripe)
- ¼ cup of oats
- ½ cup of almond milk
- ½ cup of cold water
- ¼ tsp. of vanilla extract
- 3 to 4 ice cubes
To prepare the smoothies:
- Put all the ingredients in a blender.
- Blend until smooth.
- Serve and enjoy.
3. Fruity Greek Yogurt Smoothie
This is a healthy family breakfast beverage that will leave everyone asking for more.
The frozen fruits give it a good texture, while the toppings add some color to the smoothie. Honey is optional – you don’t have to add it if you feel that the drink has already too much natural sugar.
You will need:
- 1 cup of plain Greek yogurt (non-fat)
- 1 cup of frozen mango (chunks)
- 1 tbsp. of honey (optional)
- 1 cup of frozen pineapples (diced)
- 1 cup of freshly made orange juice
- 1 frozen banana
To prepare the smoothie:
- Set the berries aside.
- Put all the other ingredients in a blender.
- Blend until smooth.
- Pour into glasses and top the smoothie with the berries.
*Assorted berries for smoothie toppings (optional)
4. Sunshine Lemon Smoothie
This is the perfect recovery boosting smoothie since it’s packed with vitamin C.
You can have it whenever you’re feeling under the weather to help keep you going. At all times, it makes for an excellent choice for the hot summer days when you want a cold refreshing drink.
You will need:
- 1 tsp. of lemon zest (grated)
- 1 cup of Greek yogurt (vanilla)
- 3 tbsp. of freshly squeezed lemon juice
- ¼ cup of orange juice
- ¾ cup of ice cubes
- 1 tsp. of ground ginger
- 2 tbsp. of raw honey
To prepare the smoothie:
- Put all the ingredients in a blender.
- Blend until smooth.
- Serve cold and enjoy.
5. Green Greek Yogurt Smoothie
If you prefer green smoothies, using some Greek yogurt will be a great way to add some protein to your drink.
The pineapples in this recipe make the drink a great post-workout smoothie for recovery. This smoothie is also good for your skin and hair.
You will need:
- 2 tsp. of honey
- 1 cup of kale (roughly chopped)
- ½ cup of Greek yogurt (plain)
- 1 cup of spinach (roughly chopped)
- 1 cup of frozen pineapples (diced)
- ½ banana
- ¼ cup of water
To prepare the smoothie:
- Put all the ingredients in a blender, starting with the water.
- Blend until smooth.
- Serve and enjoy.
Wrap Up
So there you have it – 5 nutritional Greek yogurt smoothies recipes that are both delicious and super easy to make.
Having seen the break down that is the nutritional value of Greek yogurt, it’s evident that this is not just another overrated/hyped-up food ingredient.
Even though it is slightly more expensive than regular yogurt, we consider it a worthwhile investment because of all the health benefits it has to offer, and for what it brings to the body. Try it today!