5 Dietitian-Approved Greek Yogurts
Enjoy these dietitian-approved Greek yogurts as a gut-friendly snack, breakfast, or in a smoothie.
Greek yogurt is a staple in my diet. I eat it daily, often paired with fruit, nuts, sprouted grain toast, or even Kodiak protein waffles. However, not all Greek yogurts are created equal. With so many choices on the market, I want to share 5 of my favorite dietitian-approved Greek yogurts as well as ideas on how to serve them.
Breakfast Banana Split
Top a sliced banana with your favorite Greek yogurt below, then add yummy toppings such as low-sugar granola, natural nut butters, berries, and more!
When it comes to Greek yogurt, there are a few things I consider when making a choice:
Protein: A single serving of yogurt should contain at least 12 grams of protein. Check the serving size on the yogurt container’s label. Plant-based yogurts are typically low in protein, so pair them with a different source of protein such as nuts, Van’s plant-based protein waffles, or a vegan protein drink (I like OWYN).
Added sugar: All dairy products contain a natural sugar called lactose. On a food label, this is included under Total Sugar. I’m more concerned about the Added Sugar, which I recommend being less than 5 grams per serving. Many flavored, nonfat yogurts have added sugar. (Check out episode #139 of The Nutrition Awareness Podcast for more on sugar!)
Fat: I prefer full fat yogurts because they keep me fuller for longer. Plus, full fat yogurts are less likely to contain high amounts of added sugar because thanks to the fat, they already taste good! However, I’ll opt for some nonfat alternatives when I’m pairing my yogurt with a separate fat & fiber source such as nuts, seeds, or unsweetened coconut shreds.
Ingredients: To avoid potential gut disrupting side effects, avoid artifical sweeteners such as sucralose. I’d rather my clients have a few grams of cane sugar, maple syrup, honey, or agave than something fake! Skip any Greek yogurt with artifical colors or additives. Stevia and monk fruit are OK.
Gut health: Yogurts contain live active cultures made up of good bacteria to make your gut microbiome healthy & balanced! Most yogurts contain the strains Lactobacillus bulgaricus and Streptococcus thermophilus, which release enzymes that support lactose digestion. This is why many people who can’t tolerate dairy products like milk or ice cream actually do well with Greek yogurt in their diet.
5 Dietitian-Approved Greek Yogurts
#1 Fage Total 5% or 2% Greek Yogurt
Fage Total is my top choice, but really any full-fat, plain Greek yogurt will do. It’s thick, creamy, and packed with protein! Eating a full-fat or 2% yogurt will keep you fuller for longer between meals, which helps limit mindless snacking or sugar cravings.
I recommend pairing plain Greek yogurt with seasonal fruit for fiber and flavor. A drizzle of honey can also add a touch of natural sweetness! If you need a crunch, add slivered nuts, seeds, or a low sugar granola such as Kind Zero.
#2 Chobani Complete
I’m so impressed with Chobani Complete. Not only does one serving contain 20 grams of protein, but it also boasts 3 grams of fiber! Pretty uncommon for a yogurt. Most importantly, it tastes great (even with 0 grams of added sugar!)
The drinkable version is a fan favorite among my clients who live life on-the-go. It’s thick, so give it a big shake before opening. Pair with almond butter toast for a balanced breakfast.
#3 Siggi’s Strained Whole Milk Skyr
Skyr is an Icelandic cultured dairy product with a consistency similiar of strained yogurt but has a milder flavor. With 12 grams of protein and 5 grams added sugar, Siggi’s Whole Milk Skyr comes in classic vanilla and berriy flavors, as well as a unique Strawberry Rhubarb variety! When it’s chilly outside, pair these with complex carb like warm bowl of cozy old-fashioned oats. In the warmer months, scoop out the seeds of 1/2 a papaya fruit and fill with Skyr!
Siggi’s also has lower sugar alternatives with 14 grams of protein per serving that go well with an outside source of dietary fat such as chia seeds. Icelandic Provisions is another good brand of Skyr.
#4 Dannon Oikos Pro Greek Yogurt
Yes, it’s fat free but a yogurt with 20 grams of protein in such a small cup is excellent! The variety of flavors is nice, plus there are 0 grams of added sugar because it’s sweetened with stevia.
Oikos Pro is one of my favorites to pair on the side of a lower protein lunch, such as a veggie & hummus wrap or PB&J.
#5 Chobani Less Sugar Added
The Madagascar Vanilla & Cinnamon and Fino Lemon flavors are so good, I couldn’t not include Chobani Less Sugar on my list. Each serving has 5 grams of added sugar, which is better compared to Chobani’s traditional varieties with >9 grams of added sugar.
It also has 12 grams of protein. It’s on the lower fat side with 3 grams per 5.3 oz serving so if you find yourself still hungry, don’t be afraid to add more food containing fat and fiber such as hempseeds.
I like to slice apples and dip them in Chobani Less Sugar with a spoonful of almond butter on the side. This yogurt is also wonderful blended up in a smoothie with berries, full-fat almond milk (like the brand Elmhust), and collagen powder.
Honorable Mention:
I avoid low calorie Greek yogurts such as Dannon Light & Fit because of the artifical sweeteners. Plus, they don’t keep me full. If you really want to eat a fat-free, no-sugar-added yogurt that doesn’t taste like sour cream, try Chobani Zero Sugar. It’s made with natural 0-calorie sweeteners called stevia and monkfruit. Pair it with a balanced meal such as this Buffalo Chicken Wrap or a salad to boost protein.
I was not paid to review any of the above products. All opinions are my own. This post may contain affiliate links.
About the author: Kait Richardson, RDN, is a registered dietitian in Orlando, FL who helps yo-yo dieters break the “all-or-nothing” mindset, find balance with food, and lose weight without restricting. She does group speaking events and is the co-host of the Nutrition Awareness Podcast. Her book How to Eat Like a Normal Person: A Guide to Overcoming the All-Or-Nothing Mindset with Food & Body is coming Fall 2024.
If you need help losing weight, improving your performance, or increasing your energy, I provide 1:1 consultations at Nutrition Awareness. You can schedule your virtual or in person initial consultation here.