BF Basics: Greek Yogurt

~~posted by Jen

Fage Total Greek Yogurt, 7oz
Fage brand Greek Yogurt

So you’ve heard all about Greek yogurt, some of you have probably already been using it for quite some time now as part of your daily routine. A year or so ago, I dubbed myself the “Queen of Greek Yogurt” because there is literally NOTHING I won’t at least try to add Greek yogurt to. If you’ve never tried it, or you tried it and didn’t like it, I am here to change your mind. No WLS kitchen should be without this stuff.

First let’s talk about what it is. Greek Yogurt (also known as Strained Yogurt or Yogurt Cheese) is a higher protein alternative to traditional yogurt. It has 15 grams of protein per 6 ounces(2.5 grams per ounce) whereas regular plain yogurt has only 5 grams of protein per 6 ounces (0.84 grams per ounce). That’s quite a difference!

Wikipedia defines Greek Yogurt as:
Strained yoghurtyoghurt cheeselabneh/labanehdahi, or Greek yoghurt, is yoghurt which has been strained in a cloth or paper bag or filter, traditionally made of muslin, to remove the whey, giving a consistency between that of yoghurt and cheese, while preserving yoghurt’s distinctive sour taste. Like many yoghurts, strained yoghurt is often made from milk which has been enriched by boiling off some of the water content, or by adding extra butterfat and powdered milk.
Strained yoghurt is a traditional food in the Middle East and South Asia, where it is often used in cooking, as it is high enough in fat not to curdle at higher temperatures. It is used in both cooked and raw, savoury and sweet dishes.”

Now you ask well, how about the taste and texture? Greek yogurt is thicker and creamier than regular plain yogurt, it does have a slightly “tangier” flavor, it also packs a protein punch that you just can’t get from regular yogurt. There are several brands on the market: Fage, Chobani, Oikos, Stonyfield Farms, Dannon, and Trader Joe’s to name but a few. It’s usually found in the dairy aisle of your usual grocery store, right near the regular yogurt.

If your store doesn’t carry it, ask the store manager to order it for you. Better yet, if you can’t find a commercial brand, you can make your own! Simply line a strainer or colander with cheese cloth, place it over a bowl, then pour PLAIN unflavored regular lowfat yogurt into it. Cover the colander with plastic wrap. Put the bowl and colander in the fridge for 24 hours so that the excess whey drains off. Voila! You have Greek yogurt. Store it in an airtight plastic container in the fridge for up to a week.

Now you have it, what do you DO with it? Start off with Nik’s Top 5 things to do with Greek Yogurt.
If you’re still on liquids, we have lots of shake ideas, here’s a savory one featuring Greek Yogurt: Shake up Your Salad or you can substitute greek yogurt for part of the milk in any of our other protein shake recipes, but you may need to add a bit more sweetener. (That’s where the “Play with your food, people!” comes in.)

Here are a few more ideas, categorized by meal, from previous posts:

Breakfast: How about a Fruity Protein Smoothie or a bowlful of Summer on a Spoon? Another favorite breakfast idea, add 1 tbsp SF Cheesecake flavor pudding mix, 3 packets of Splenda (if you’re early out, also add a scoop of vanilla protein powder since you can’t eat much at the time) to your greek yogurt, whisk it together until well blended. Now top it with your favorite flavor of No Sugar Added Pie Filling. I like Cherry, but sometimes in the Fall I use Apple and add some PB2 and cinnamon instead of the cheesecake pudding mix. NOM!

Lunch: Try my Cuban Sandwich Spread, or maybe Crab Dip. You could always make some lunch meat & cheese rollups to dip in Ranch Dip.

Dinner: Your whole family will flip for the Frittata, ANY time of year. This is a great “clean out the fridge” option. Or how about grilling some chicken or meat (or roast some) with a side dish of Protein Coleslaw or Broccoli Salad to round out the meal.

Dessert: Nik’s scrumptious Protein Chocolate Peanut Butter Frozen Pie is always a crowd pleaser, or if you’re feeling fruity how about Banana Cream Pie, or even my Chocolate & Strawberries–BETTER THAN SEX dessert?

So there you have it! Greek yogurt, what it is, where you can get it, and what to do with it. Need more ideas? Have questions? Hit us up via email or leave your question or idea in the comments below.  You have an awesome use for greek yogurt? Take a pic, send it to us, & tell us how you do it! We love for our peeps to play with their food! That’s what it’s all about!


  1. Thank you so much for your blog. I am still pre-op, and one of my biggest concerns was struggling with food choices. Your blog has really helped alleviate my fears and I'm so very grateful that you've been willing to share all of your advice and tips and recipes.

  2. Acoustic—-Thanks so much for your comments, that is exactly what we're trying to do!~~Jen

  3. You missed my hubby's favorite greek yogurt brand- Yoplait.

  4. I like ideas but muslim is spelled wrong ; )

  5. Hi Erin,

    The word is muslin, not Muslim. Muslin is a type of cloth used to strain yogurt and cheese. Thanks for reading!

  6. I'm three weeks post op and just came across this. Love it! Been looking for new ways to incorporate Greek yogurt into my diet. Thank you for sharing!!

  7. again thanks for all your great ideas!! i am still preop and this site eases my fears every time i visit =) i will def be a regular here froever! <3 Tyree

  8. THANK YOU SO MUCH!! I am a week post op and stumbled upon your site while having a freak out moment! Thank God I did. All the food options and ideas make me feel so much better about things and that I will be successful!Thanks again 🙂

  9. I just found your site recently–I'm just one week post revision RNY (20 yrs!) and learning all this great stuff with new products available! THANK YOU for your energy and joy! I need this so much! 😀