Yogurt in Disguise

Commonly know as THE healthy desert to substitute for ice cream, it would seem weird to substitute yogurt in cooking especially for salty foods, but it can be pretty tasty and the health benefits are worth the try. Dips are traditional in many middle eastern cuisines, labneh, tzatziki, and mast-o-khiar are types of strained yogurt accented with different herbs.

Here are 5 substitutions that could work for you. Use low-fat or non-fat plain yogurt for great results. Use Greek yogurt for a higher protein content, less sodium and carbs to boost the nutrition level while cutting back on all the fat and calories that mayo, sour cream, heavy cream, or cream cheese have.

Using yogurt will also add a slightly different, tart taste which puts a new spin on old classics.

Salad Dressing

Lower fat and calories, with great new taste, how could you go wrong? Try this recipe as a simple base and add a dash of your own favorite flavors and spices to make it to your liking.

Yogurt Salad Dressing

Cream Cheese

Place yogurt in a strainer lined with cheesecloth or paper towels over a bowl overnight to separate the liquid to get a thick tangy spread for whole wheat toast or bagels.

Yogurt and a Whole Wheat Bagel


Use instead of sour cream for dip mixes or on top of baked potatoes. Mast-o-Khiar, a minty cucumber dip is a staple of Persian cuisine, here is a recipe to whip some up at home.

1 tsp Sour Cream: 31 calories, 3 grams of fat
1 tsp Non-Fat Yogurt: 8 calories, 0 fat

Yogurt Dip


Use instead of mayo for tuna salad, potato salad or really any instance in which mayo is called for.

Here is a recipe for a salad that has also exchanged tuna for salmon for maximum Omega-3’s.

1tsp mayo 90 calories, 10g of fat
1tsp of non-fat yogurt, 8 calories, 0 fat

Yogurt Potato Salad

Creamy Pasta Sauce

This staggering comparison says it all.

1 serving of pasta and alfredo sauce has 972 calories and 45g of total fat (livestrong.com).

1 serving of pasta (whole wheat) with a yogurt based sauce has 385 calories and 6 grams of fat per serving (eatingwell.com).

Yogurt Creamy Pasta Sauce

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