You know the liquid on top of yogurt? It's actually whey protein, which offers great nutritional benefits. Let's stir things up!
If You Do This, You’re Eating Your Yogurt All Wrong
Updated on Mar. 29, 2019
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
Yogurt PancakesOur yogurt pancakes have a special ingredient that makes them extra fluffy. That's right; it's the yogurt, and it reacts with other ingredients to create pancakes that are unusually light and airy, just the way you like them.
Cauliflower Tikka MasalaI'm a vegetarian, and it can be challenging to find new recipes. This cauliflower tikka masala is my easy take on the original. —Garima Arora, Charlotte, North Carolina
Middle Eastern-Inspired Macaroni SaladThis creamy, tangy macaroni salad is inspired by the many wonderful flavors of the Middle East. The za'atar seasoning gives it an earthy (and delicious!) taste. —Ruth Hartunian-Alumbaugh, Willimantic, Connecticut
Lime Coconut Smoothie BowlThis Key lime and coconut smoothie bowl is the most refreshing thing on the planet! —Madeline Butler, Denver, Colorado
Tandoori-Style Chicken with Cucumber Melon RelishWe 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
Quinoa, Fresh Fig & Honey-Balsamic ParfaitsThis quinoa yogurt parfait is special to me because of its wholesome ingredients. Quinoa is gluten-free, which is good for those who have food allergies, like my daughter. And I love fresh ripe figs when they are in season. Enjoy this for breakfast or dessert. —Dawn Hutchins, St. Johns, Florida
Psst! How often should you eat yogurt?
Strawberry SmoothieMy mother gave me this strawberry smoothie recipe, and it tastes fabulous. I fix it for breakfast or sometimes as a bedtime snack. —Linda Barker, Mohawk, Michigan
Quickpea CurryThis colorful curry is a nice change of pace for a busy weeknight. I like to substitute fresh peas for frozen when they're in season. —Beth Fleming, Downers Grove, Illinois
Grapefruit Yogurt CakeWe eat grapefruit for breakfast and in winter fruit salads—why not for dessert? Here's a sweet-tart cake that's easy, delicious and one of a kind. It's healthier too! —Maiah Miller, Montclair, Vermont
Pea Soup ShootersAppetizers 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
Quick Crunchy Apple SaladPair crunchy toppings with smooth vanilla in this apple salad with yogurt recipe. You'll love this creative combination! —Kathy Armstrong, Post Falls, Idaho
Mango LassiLearn how to make mango lassi, the perfect summer drink any mango lover will love. Mango lassi is a sweet and refreshing treat only needs 6 ingredients! —Namrata Telugu, Terre Haute, Indiana
Falafel Chicken Burgers with Lemon SauceFalafel burgers with lemon yogurt sauce mark the first recipe I created myself. Use leftover mix to make chicken falafel or falafel with veggies or fish. —Nicole Mederos, Hoboken, New Jersey
Greek Potato CasseroleThe crunchy golden brown topping and tangy yogurt and feta make this recipe a winner. You can loosen the mixture with a few tablespoons of milk if necessary. —Cheryl Woodson, Liberty, Missouri
Frozen YogurtLooking for a sweet treat that is a bit better for you? Our Test Kitchen shows you how to make frozen yogurt with an ice cream maker right at home.
Garlic Cucumber DipCreamy and full of fresh flavor, this classic Greek cucumber dip is a great appetizer served with pita bread, crackers or vegetables. This dip is also a must-have accompaniment to marinated lamb chunks cooked on a skewer. —Lisa Stavropoulos, Stouffville, Ontario
Lemon Pound CakeA tangy and sweet lemon treat, this lemon pound cake has three layers of lemon flavor, from extract, zest and juice.
Cranberry Orange MuffinsThese cranberry orange muffins are quick to make and packed with fresh, citrusy flavor. They use whole wheat flour for a healthier snack or as part of your brunch spread.
Indian Spiced Chickpea WrapsRaita, 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
Island Mango SlawThe cooling effect of tropical fruit and Greek yogurt meets jalapeno spice in this snappy mango slaw. To ensure ripeness, you may want to buy your mango a day or two ahead. —Jenn Hall, Collingswood, New Jersey
Layered Mediterranean Dip with Pita ChipsNot your ordinary layer dip, the bold combination of hummus and Greek yogurt will be a new most-requested recipe at your next baby shower or gathering. —Elizabeth Dumont, Boulder, Colorado
Pumpkin Pecan Frozen YogurtI always keep fat-free frozen yogurt on hand. By combining it with just four other ingredients, I can quickly whip up this great-tasting treat.—Anne Smithson, Cary, North Carolina
Greek Yogurt CheesecakeThis creamy cheesecake is extra dense thanks to the addition of tangy Greek yogurt. For extra sweetness, place fresh fruit on top of each slice. —Taste of Home Test Kitchen
Mughali ChickenI enjoy cooking for my family and try to incorporate healthy new foods into our menus. This authentic Indian dish is a favorite. —Aruna Kancharla, Bentonville, Arkansas
Yogurt CornbreadMy husband doesn't like traditional Texas cornbread, so I came up with this recipe. This is the only kind he'll eat. Yogurt makes this variation different from most. —Amanda Andrews of Mansfield, Texas
Yogurt Berry ParfaitsHomemade granola layered with fresh fruit and yogurt makes a superb breakfast. Sometimes I skip the parfait step to enjoy the granola on hikes or picnics. —Donna Speirs, Kennebunk, Maine
Curried Chicken Meatball WrapsMy 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
Apricot FluffWhen we were young mothers, I asked my best friend if she had a recipe for an easy ambrosia salad that I could take to a cookout later that evening. She shared this recipe with me and it's become a must-have at every barbecue I attend. It's sublime with peaches and peach gelatin, too. —Melissa Meinke, Fawn Grove, Pennsylvania
Strawberry Lemon TrifleThis refreshingly fruity dessert is one of our favorites. It looks so beautiful layered in a glass bowl that people will think it took ages to make. The secret is starting with a purchased angel food cake. —Lynn Marie Frucci, Pullman, Washington
Peach Crisp Parfait PopsMy little ones love fruit crisps and ice pops. I created a healthy and delicious treat that combines the two. For a sweet addition, use cinnamon sticks in place of the wooden pop sticks. —Carmell Childs, Orangeville, Utah
Mediterranean Kofta MeatballsFor a new take on meatballs, try this quick kofta recipe to make flavorful Mediterranean meatballs full of spices and herbs. Shape meat mixture around soaked wooden skewers and grill them for a more authentic twist. —Rashanda Cobbins, Milwaukee, Wisconsin
Tangy Rhubarb FoolI came up with this recipe because I love mousse, and because it’s an easy way to enjoy rhubarb in a dessert that’s light and refreshing.—Alan Mortensen, Dwight, Illinois
Baby Kale Salad with Avocado-Lime DressingWe 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
