Looking for a Greek yogurt substitute for the next Mediterranean recipe you cook? You can’t go wrong with the options you’ll find here.
Greek yogurt is a delicious, creamy, and healthy addition to many Mediterranean dishes. This form of yogurt gives Mediterranean meals a lovely tangy flavor — but what if you don't have any Greek yogurt in the fridge or can’t eat it due to dietary restrictions? The substitutes we'll cover in this post are the perfect solutions.
What Is Greek Yogurt?
Greek yogurt is a type of strained yogurt that originated in Greece. It's made by draining the whey from regular yogurt, which makes it thick and creamy. Greek yogurt has a slightly tangy taste and a higher protein content than regular yogurt.
Why Would You Need a Substitute for Greek Yogurt?
If you're following a recipe to the letter, you may not have Greek yogurt on hand — or you may be looking for an alternative to Greek yogurt to match your palate or dietary needs.
Greek yogurt is high in saturated fat, so if you're watching your fat intake, you may want to choose a Greek yogurt substitute instead. In addition, it's a dairy product, which means it's off the table for most of our lactose-intolerant friends.
However, some lactose-intolerant folks find that Greek yogurt sits better with them than other dairy products. This may be due to the fermentation process used to make Greek yogurt, which breaks down some of the lactose.
Some other reasons you might want to skip the Greek yogurt include:
You're Vegan
Greek yogurt is an animal-derived food. While it's perfectly acceptable on a vegetarian diet, dairy is definitely not part of a vegan diet. Luckily, there are dairy-free alternatives to Greek yogurt, including store-bought and homemade varieties like almond milk yogurt, cashew yogurt, and coconut yogurt.
You're Allergic to Dairy
Dairy allergies are more common than you might think. Being allergic to dairy is different from being lactose-intolerant. People with dairy allergies have an immune reaction to the proteins in milk, which can sometimes be severe.
Greek yogurt contains these same proteins, so it's best to avoid Greek yogurt if you're allergic to dairy.
Greek Yogurt Is Too Tangy for You
Some people find Greek yogurt to be too sour or tart. If that's the case for you, don't worry — there are several substitutes that will better suit your tastes. Milder alternatives include cottage cheese, cream cheese, and mayonnaise.
The best Greek yogurt substitutes will be creamy, high in protein, and a bit less tangy. They should also be easy to find at your local grocery store.
What Mediterranean Recipes Include Greek Yogurt?
Greek yogurt is used as an ingredient in many Mediterranean dishes, both sweet and savory. Some of our favorites, which you'll find recipes for on our Cooking Page, include:
- Falafel Plate: This features mouthwatering fried chickpeas served with couscous and topped with a Greek yogurt-based sauce.
- Summer Falafel Bowls: This is a delicious vegetarian dish that features a rich Greek yogurt sauce atop falafel, veggies, and olives.
- Roasted Chickpeas With Yogurt and Feta: This simple snack or meal is highlighted by a Greek yogurt-based dip for the crunchy chickpeas.
- Greek-Style Chicken With Yogurt and Cucumber: Thus classic Greek chicken recipe comes with a side of Greek yogurt sauce.
- Roasted Chicken Skewers Over Couscous: This legendary Greek street food wouldn't be complete without the Greek yogurt sauce.
As you can see, Greek yogurt is a remarkably common ingredient in Mediterranean cuisine, and it's easy to see why. It's flavorful, packed with protein, and from the region where Mediterranean food originates.
However, not everyone has access to Greek yogurt or is able to eat it. So, what can you put in your favorite Mediterranean meal to stand in for this ingredient? We have a few reliable options for you.
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