High Protein Greek Yogurt Recipes: 15 Easy Ideas

High protein Greek yogurt recipes are easy because plain non-fat Greek yogurt already gives you around 10 g of protein per 100 g, roughly 20 g in a 200 g bowl, with very little prep. Use it for breakfast bowls and overnight oats, swap it for mayonnaise and sour cream in dips and dressings, use it to marinate chicken, and blend it into desserts. The 15 recipes below show you how, with approximate protein per serving.

Greek yogurt is strained to remove much of the whey, which makes it thicker and roughly doubles the protein compared with regular yogurt. Plain versions are tangy, so they suit sweet and savoury dishes. Flavoured versions are often sweetened, so we use plain yogurt throughout and add sweetness where needed.

Greek yogurt protein compared

Values are approximate, based on USDA FoodData Central reference entries; check your brand's label.

Breakfast

1. Classic high-protein yogurt bowl (about 28 g protein)

200 g plain Greek yogurt, a handful of berries, 30 g granola and a tablespoon of hemp seeds. The hemp seeds add about 3 g of protein and a nutty crunch.

2. Peanut butter yogurt bowl (about 30 g protein)

Swirl a tablespoon of peanut butter into 200 g Greek yogurt with sliced banana and a sprinkle of cinnamon. For more protein, stir in half a scoop of protein powder with a splash of milk.

3. Greek yogurt overnight oats (about 25 g protein)

Mix 40 g oats, 100 g Greek yogurt, 100 ml milk and a tablespoon of chia seeds in a jar. Refrigerate overnight. Top with fruit in the morning. See our full high protein overnight oats guide for variations.

4. Protein yogurt pancakes (about 24 g protein per serving)

Whisk 150 g Greek yogurt, 2 eggs, 50 g flour or oat flour and half a teaspoon of baking powder. Cook as small pancakes. More versions in our protein pancakes recipe.

5. Two-ingredient yogurt bagels (about 12 g protein per bagel)

Mix 200 g Greek yogurt with 200 g self-raising flour into a dough, divide into four, shape into rings, brush with egg and top with seeds. Bake at 200°C for 20 to 25 minutes. One of the most searched Greek yogurt recipes, and it really works.

Lunch

6. Greek yogurt chicken salad (about 35 g protein)

Mix 120 g cooked chicken with 80 g Greek yogurt, a teaspoon of Dijon mustard, lemon juice, chopped celery, grapes and herbs. Serve in a wrap or on salad leaves.

7. Tuna yogurt melt (about 30 g protein)

Mix a can of tuna (drained) with 60 g Greek yogurt and chopped spring onion. Pile on toast, top with a little cheese and grill until bubbling.

8. Yogurt grain bowl (about 30 g protein)

Spread 100 g garlicky Greek yogurt on a plate. Top with warm quinoa or farro, roasted chickpeas, roasted vegetables and a soft egg. The yogurt acts as a sauce.

Dinner and marinades

9. Yogurt-marinated chicken (about 40 g protein per serving)

Mix 150 g Greek yogurt with garlic, lemon, paprika, cumin and salt. Coat 500 g chicken thighs and marinate for at least an hour (up to overnight). Grill, bake at 220°C for 25 minutes, or air fry. The acid in yogurt tenderises the meat. Serves three.

10. Creamy yogurt pasta (about 28 g protein)

Toss 80 g (dry weight) hot pasta with a sauce of 120 g Greek yogurt, a grated garlic clove, lemon zest, parmesan and black pepper, off the heat. Add peas or spinach.

11. Tzatziki with grilled fish (about 35 g protein)

Grate half a cucumber and squeeze out the water. Mix with 150 g Greek yogurt, garlic, dill, lemon and olive oil. Serve with grilled salmon or white fish and a salad.

Dips, dressings and snacks

12. High-protein ranch dip (about 10 g protein per 100 g)

Mix 200 g Greek yogurt with dried dill, garlic powder, onion powder, chives, lemon juice and salt. Thin with milk for a dressing.

13. Frozen yogurt bark (about 15 g protein per quarter)

Spread 400 g Greek yogurt (sweetened with a little honey) on a lined tray, scatter with berries, nuts and dark chocolate chips, freeze for two hours and break into pieces. Store in the freezer.

Desserts

14. Protein cheesecake cups (about 20 g protein per cup)

Mix 200 g Greek yogurt with 100 g cream cheese, a little honey, vanilla and lemon zest. Spoon over crushed digestive biscuits or granola in two glasses and chill.

15. Chocolate protein mousse (about 25 g protein)

Whisk 200 g Greek yogurt with a tablespoon of cocoa, half a scoop of chocolate protein powder and a little maple syrup. Chill for 15 minutes.

Recipe summary

Estimates for the stated quantities. Compare them by protein per calorie in the protein density calculator.

Greek yogurt swaps that add protein

Cooking tips

• Stop it splitting. Add yogurt off the heat, or stabilise it with a teaspoon of cornflour per 150 g before heating.
• Strain it more. For an extra-thick spread, leave yogurt in a sieve lined with a coffee filter for a few hours.
• Sweeten lightly. A teaspoon of honey or maple syrup, vanilla or ripe fruit takes the edge off the tang.

Meal prep and budget

Large tubs of plain Greek yogurt cost much less per gram of protein than single pots. Use the protein cost calculator to compare your local prices. Overnight oats, dips and marinated chicken all prep well; scale them with the meal prep recipe scaler. For a full plan, see 7-day high-protein meal prep.

A note on dairy and dietary needs

Greek yogurt contains milk proteins and some lactose. If you have a dairy allergy, lactose intolerance or a medical diet, check labels and speak to a dietitian. Plant-based "Greek-style" yogurts are often much lower in protein unless they're labelled high-protein, so compare labels. This is general information, not personalised advice.

Sources: nutrient values are approximate, based on USDA FoodData Central entries for strained yogurt, skyr and other ingredients. Storage follows FoodSafety.gov and labels. For a savoury alternative, see high protein cottage cheese recipes.