If You Do This, You’re Eating Your Yogurt All Wrong
Updated: Mar. 29, 2019
You know the liquid on top of yogurt? It's actually whey protein, which offers great nutritional benefits. Let's stir things up!
Next time you peel back the lid of your yogurt cup and see that thin layer of liquid on top, don’t pour it out.
Instead, be sure to mix it thoroughly before taking a spoonful. Why? The liquid on top of yogurt is actually a protein that has plenty of health benefits. Let’s learn about the wonderful ways of whey.
P.S. Want to make a batch of yogurt at home? We can show you how.
What Is Whey?
In simple terms, whey is a liquid protein that remains after milk is curdled and strained. It’s considered a complete protein since it contains all nine essential amino acids.
There are two different types of whey:
Acid whey is the protein that’s strained out of yogurt—and soft, fluffy cheeses like ricotta and cottage cheese.
Sweet whey is the by-product protein that’s leftover from making hard cheeses (think Swiss and cheddar). It’s used to make the protein powders found in supermarkets and health food stores.
Why Does Whey Make Yogurt Better?
Whey has many nutritional benefits. It’s low in fat and cholesterol, high in calcium and is an excellent source of B vitamins. It has a very low lactose content. It gives your yogurt its signature tang and contains beneficial probiotics, too.
So, stir that liquid whey into your yogurt! Then add some tasty yogurt mix-ins. If you’re still not convinced you want to stir the whey in, choose Greek yogurt instead or bypass the mixing by giving your container a shake before you open it to combine everything inside.
By the way, our Test Kitchen tasted some of your favorite yogurt brands. See how they all rank.
Find a Drink or Dish to Make With Yogurt
Summer Splash Chicken Salad
When it’s too hot to eat inside, I head out to the patio. Shred some rotisserie chicken and toss with mango, watermelon and grapes for an ooh-ahh healthy chicken salad. —Barbara Spitzer, Lodi, California
Tandoori-Style Chicken with Cucumber Melon Relish
We all need a quick meal that's deliciously healthy. I marinate the chicken before I leave for work, and when I get home, I grill the chicken and make the relish. My husband loves the spicy flavor. To amp up the heat, add more crushed red pepper flakes. —Naylet LaRochelle, Miami, Florida
Makeover Lemon Pound Cake
For this lovely golden cake, I use fat-free yogurt to trim the calories. It's a comforting dessert for days when it's warm enough to dine outside. —Lauren Gilmore, Pennington, New Jersey
Twice-Baked Red Potatoes
Before my baby was born, I was in nesting mode and made lots of freezable recipes like these creamy red potatoes. The yogurt is a healthy swap for sour cream. —Valerie Cox, Secretary, Maryland
Grilled Chicken, Mango & Blue Cheese Tortillas
Here's a fantastic outdoor appetizer to kick-start your summer get-togethers. We double or triple the ingredients when we host parties. —Josee Lanzi, New Port Richey, Florida
Frozen Greek Vanilla Yogurt
It's so simple and easy to make your own frozen Greek yogurt, you might even want to get the kids in on the fun. —Taste of Home Test Kitchen, Greendale, Wisconsin
Roasted Cauliflower with Tahini Yogurt Sauce
I created my own cauliflower recipe in honor of my grandma, who taught me to love this delicious and healthy vegetable. She cooked with it all the time.—Lidia Haddadian, Pasadena, California
Southern Loaded Sweet Potatoes
For a taste of a southern classic, we make sweet potatoes stuffed with pulled pork and coleslaw and manage to sidestep the calorie overload. —Amy Burton, Cary, North Carolina
Pea Soup Shooters
Appetizers really don’t get any easier than this. These shooters can be made ahead, they’re colorful, and they won’t weigh you down. Top with a small dollop of yogurt for a little more tang. —Jacyn Siebert, San Francisco, California
Mom's Tangy Potato Salad
This chunky potato salad is a great dish for a family picnic or on a night when you're grilling out. The homemade dressing makes it extra delicious. —Michelle Gurnsey, Lincoln, Nebraska
Fluffy Pumpkin Pancakes
These pumpkin pancakes are also delicious served with butter or whipped topping and a sprinkle of pumpkin pie spice. Freeze any extras in a single layer on a cookie sheet, then store in a freezer bag. They're great fresh out of the toaster! —Mindy Bauknecht, Two Rivers, Wisconsin
Beef and Black Bean Spaghetti Squash
I've been working on developing healthier recipes that still taste fabulous—and keep me satisfied. This squash tossed with beef, beans and kale has so much flavor it's easy to forget it's good for you! —Charlotte Cravins, Opelousas, Louisiana
Sue's Chocolate Zucchini Cake
Our family absolutely loves zucchini, especially when we grow it ourselves. We’ve found many ways to use it, including this spiced cake that’s super moist and chocolaty good. —Sue Falk, Warren, Michigan
Quick Crunchy Apple Salad
Pair crunchy toppings with smooth vanilla in this apple salad with yogurt recipe. You'll love this creative combination! —Kathy Armstrong, Post Falls, Idaho
Horseradish-Crusted Turkey Tenderloins
Looking for a low-carb entree ideal for company? Consider this specialty. It won a local recipe contest and was featured on a restaurant's menu. The creamy sauce adds a flavor punch. —Ellen Cross, Hubbardsville, New York
Fruit-Filled French Toast Wraps
Here’s my go-to whenever we have brunch guests. If I have extra berries, I just make a fruit salad for later. —Dawn Jarvis, Breckenridge, Minnesota
Strawberry Pasta Salad
Bow tie pasta with strawberries makes a refreshing salad, especially with a little chopped mint. I multiply it for brunches, potlucks, even tailgates. —Barbara Lento, Houston, Pennsylvania
Thai Veggie Dip
This delicious dip is full of flavor, color and crunch, but not full of calories. There's mild sweetness from the honey with a bit of heat at the end from the pepper flakes. If spicy food is your thing, feel free to add an extra dash of pepper. —Jeanne Holt, Mendota Heights, Minnesota
Butternut Squash Chili
Add butternut squash to chili for a tasty, filling, energy-packed dish your whole family will love. Mine does! —Jeanne Larson, Mission Viejo, California
Spiced Carrot Cake
My mom made this cake for my birthday one year because carrot cake is her favorite. Turns out, it's my favorite, too! Now when I make it, I love it with lots of spice. The pumpkin pie spice is a perfect shortcut, but you could use a custom blend of cinnamon, ginger, nutmeg and cloves. —Jaris Dykas, Knoxville, Tennessee
Chicken Tzatziki Cucumber Boats
I’ve tended a garden for decades, and these colorful “boats” made from cucumbers hold my homegrown tomatoes, peas and dill. It’s absolute garden greatness. —Ronna Farley, Rockville, Maryland
Skinny Cobb Salad
This "skinny" version of Cobb salad has all the taste and creaminess with half the fat and calories. You can skip the coleslaw mix and do all lettuce, but I like the crunch you get with cabbage. —Taylor Kiser, Brandon, Florida
Orange-Berry Yogurt Muffins
These are my husband's favorite muffins so I love to keep them on hand. They freeze and reheat beautifully. Just warm them in the oven for 30 seconds and you're ready to go! —Amber Cummings, Indianapolis, Indiana
Indian Spiced Chickpea Wraps
Raita, an Indian condiment made with yogurt, elevates this vegetarian dish to a satisfying gourmet wrap. If you're in the mood to experiment, try diced mango or cucumber for the pineapple and add fresh herbs like cilantro or mint. —Jennifer Beckman, Falls Church, Virginia
Glazed Coconut-Banana Bread
Give your celebration a tropical flair with this exotic variation of banana bread. It’s quick to prepare, giving you plenty of time to focus on other holiday details. —Katherine Nelson, Centerville, Utah
Island Mango Slaw
The cooling effect of mango and Greek yogurt meets jalapeno spice in this snappy take on a slaw. To ensure ripeness, you may want to buy your mango a day or two ahead. —Jenn Hall, Collingswood, New Jersey
Chocolate Chip-Cranberry Scones
My daughter started making these as a "healthy" alternative to cookies since we seem to like cookies of any kind. I've never been able to eat just one, so this recipe seemed perfect for us. —Nichole Jones, Idaho Falls, Idaho
Curried Chicken Meatball Wraps
My strategy to get picky kids to eat healthy: Letting everyone assemble their dinner at the table. We love these easy meatball wraps, topped with crunchy veggies and peanuts, sweet raisins, and a creamy dollop of yogurt. —Jennifer Beckman, Falls Church, Virginia
Must-Have Tiramisu
This is the perfect guilt-free version of a classic dessert. My friends even say that they prefer my lighter recipe over other tiramisu.—Ale Gambini, Beverly Hills, California
Corn, Rice & Bean Burritos
No one will miss the meat when you dish up these satisfying burritos bursting with a fresh-tasting filling. They’re fast to fix and won’t put a dent in your wallet. —Sharon W. Bickett, Chester, South Carolina
Lemon Meringue Muffins
These muffins taste like a favorite pie of mine. The meringue adds a unique flavor.—Nancy Kearney, Massillon, Ohio
Cool Summertime Oatmeal
Start this breakfast the night before so you can get a few extra z's in the morning. My husband adds coconut to his, and I stir in dried fruit. —June Thomas, Chesterton, Indiana
Broccoli and Apple Salad
Even my picky daughter loves this one! My yogurt dressing on crunchy veggie salad makes a cool and creamy side dish. —Lynn Cluff, Littlefield, Arizona
Peach Melba Trifle
This dream of a dessert tastes extra good on a busy day, because you can make it ahead of time! If you don't have fresh peaches handy, subbing three cups of the canned ones works, too. —Christina Moore, Casar, North Carolina
Baby Kale Salad with Avocado-Lime Dressing
We pull a bunch of ingredients from our garden when we make this baby kale salad with zucchini and sweet onion. The yogurt dressing layers on big lime flavor. —Suzanna Esther, State College, Pennsylvania
Cinnamon-Sugar Coffee Cake
I’m a big fan of coffee cake, but I wanted to come up with a lighter version. This rendition has less fat and sugar, but it still tastes great. It’s a fabulous addition to breakfast! —Lisa M. Varner, El Paso, Texas
Blueberry Cantaloupe Salad
The simple citrus and poppy seed dressing in this fruit medley really dresses up the refreshing mix of berries and melon. —R. Jean Rand, Edina, Minnesota
Frozen Watermelon Lemon Cream Tarts
These fruit tarts are so refreshing on a hot summer day! They are extremely healthy and convenient, and just a few ingredients means they're easy to make, too. —Bethany DiCarlo, Harleysville, Pennsylvania
Old-Fashioned Pear Cake
Old-fashioned pear spice cake is a wonderful ending to a meal. It's not too heavy or rich, but the moist treat is brimming with flavor.—Audrey Golden, Cary, North Carolina
Originally Published: March 29, 2019
