What Is Greek Yogurt?

As a dietitian, I think Greek yogurt is one of the best options out there. This thick, tangy yogurt provides an easy way to get more protein into my day. I eat it straight for breakfast, use it to make naturally high-protein smoothies and even blend it with cocoa powder to make a sneaky, healthier “pudding” for my kiddo. It’s also the creamy base of my homemade ranch dressing and my go-to for topping tacos and nachos when I’m out of sour cream.

I’m clearly not the only one who loves this type of yogurt. These days, it seems like Greek yogurt takes up half the dairy aisle. If you’ve ever stood in front of the yogurt case, wondering about the difference between regular, Greek and Icelandic options—or even considered making yogurt at home—you’re not alone. I’m here to help take the guesswork out of choosing the best yogurt for your kitchen.

What is Greek yogurt?

Greek yogurt is regular yogurt that’s been strained to remove much of the watery whey (aka the liquid on top of yogurt), resulting in a thicker, tangier yogurt that’s creamier and more spoonable. Strained-style yogurts have roots in traditional yogurt-making methods used for thousands of years in Greece and other parts of the Mediterranean.

The base yogurt is made by fermenting cow’s milk with live cultures, just like regular yogurt, so it’s rich in probiotics. But then it’s strained—and that’s where the magic happens. Different brands strain their yogurt to varying degrees. The more it’s strained, the thicker it will be. More straining also means more concentrated flavor and typically more protein per serving (more on that soon).

Greek yogurt comes in nonfat, low-fat and whole milk versions. Depending on the fat level, the flavor can range from pleasantly tart to ultra-rich. You’ll also find it plain or flavored with fruit, honey or other sweeteners.

What’s the difference between Greek yogurt and regular yogurt?

Greek yogurt is strained to remove liquid whey, while regular yogurt is not. That one extra step changes the taste, texture and how you use each one in your kitchen. When it comes to flavor, both are tangy, but regular yogurt tends to taste milder, while Greek yogurt’s flavor is more pronounced thanks to the straining process.

If you’ve ever scooped them side by side, you’ve seen the difference in texture. Greek yogurt is denser and holds its shape on a spoon, making it ideal for dolloping on pancakes or blending into a luscious smoothie bowl. Regular yogurt contains more liquid, so it has a lighter, looser texture that’s almost pourable.

Are there nutritional benefits to eating Greek yogurt?

Besides being delicious, Greek yogurt is a nutritional powerhouse. Straining concentrates the product, so it packs more protein per serving than most other yogurts. And if you’ve been following the buzz around high-protein foods, you know that means Greek yogurt can help keep you full and satisfied for longer.

Other health benefits of Greek yogurt include being a good source of calcium and probiotics. Just like regular yogurt, Greek yogurt is made with live cultures that support digestion and a healthy gut. Another bonus? It’s naturally lower in lactose, so it’s often easier to digest for people who are sensitive to dairy.

Compared to plain, unsweetened regular yogurt, Greek yogurt is similar in calories, fat and sugar. As with other yogurts, the exact numbers depend on whether you choose fat-free, low-fat or whole milk varieties. I personally love plain Greek yogurt—it avoids the added sugars found in flavored versions and is easy to customize.

What to Make with Greek Yogurt

One of the best things about Greek yogurt is its versatility. From sweet to savory, there are countless ways to cook with yogurt all day long. The creamy texture and tangy taste also make it a healthy swap for higher-fat ingredients like sour cream or mayonnaise. And when it comes to global cuisines, Greek yogurt really shines—you can use it to make tzatziki, curries, creamy sauces, salad dressings and so much more.

Enjoy Greek yogurt plain or with mix-ins

Plain Greek yogurt makes a creamy, dreamy meal or snack on its own, or you can stir in yogurt mix-ins to customize each bowl exactly how you like it. Layer it with granola, nuts or seeds for a satisfying crunch, or add a swirl of nut butter for extra richness. Want to make it sweeter? Top it with fresh berries, banana slices, a drizzle of honey or a spoonful of jam.

Add Greek yogurt to breakfast

Swap in Greek yogurt for some of the milk in your favorite smoothie recipes to make a thicker, creamier and more filling morning drink. You can also stir Greek yogurt into overnight oats for a protein boost, or use it in place of buttermilk to make tangy, fluffy Greek yogurt pancakes.

Turn Greek yogurt into dessert

Greek yogurt adds a fresh tang that balances sweetness and can be used in any yogurt-based treat. Use it to make refreshing frozen yogurt or creamy freezer pops, or whip it into creamy puddings, ambrosia salad, pretty trifles and chilled pie fillings, such as for this key lime yogurt pie.

You can also bake with Greek yogurt. Greek yogurt can replace some of the liquid, oil or sour cream in breads and baked goods, adding moisture and richness. Stir it into quick breads, muffins or cakes in place of some of the fat to create a soft, tender crumb, or swap it for some of the water in homemade pita bread. You can even make two-ingredient bread or pita by combining Greek yogurt with flour—no yeast or kneading required.

Use Greek yogurt in Indian cuisine

Homemade yogurt, called dahi, is a staple in Indian cooking. Full-fat Greek yogurt is closer in taste and texture to dahi than regular yogurt, making it a perfect creamy marinade for butter chicken, chicken tikka masala or tandoori chicken. You can also stir Greek yogurt into curries; turn it into a dipping sauce for samosas; blend it into mango lassi; mix it with fruit, vegetables or herbs to make raita; or strain it to make shrikhand, a traditional Indian dessert.

Swap in Greek yogurt for other condiments

Greek yogurt is an excellent substitute for mayo (or sour cream) in creamy salads, dressings and dips. Use it to make a protein-packed chicken salad, a potato salad, or a creamy dressing like Thousand Island or ranch dressing.

Add a spoonful of plain Greek yogurt to cool a spicy bowl of chickpea tagine, or use the yogurt in place of sour cream on a weeknight baked potato. Dollop it onto grilled chicken pitas or falafel, or stir in chopped cucumber, garlic and herbs to make tzatziki for extra Mediterranean flair.

Make creamy marinades with Greek yogurt

Greek yogurt is mildly acidic, and its live cultures help gently tenderize meat while creating a rich, creamy coating. Yogurt-based marinades are popular in Mediterranean dishes and Indian recipes.