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Nonfat Greek Yogurt Recipes You Can Make at Home

ByCraig Brockie Last updated

These nonfat Greek yogurt recipes work with the yogurt’s thick, tangy texture and its habit of curdling when it gets hot. There are four: a warm berry oatmeal, a tuna salad with grapes and no mayonnaise, a white chicken chili, and a peach-raspberry soft serve, each adapted from a USDA or university extension recipe.

USDA lists about 0.39 g of fat in 100 g of plain nonfat Greek yogurt, against 5.0 g in whole-milk Greek yogurt. Lower-fat yogurts also curdle more readily when heated (University of Missouri Extension), so both warm recipes add the yogurt off the heat. For protein, see Greek Yogurt Protein: What You Need to Know.

Nonfat Greek yogurt recipes at a glance

RecipeServingsActive timeTotal time
Greek yogurt berry oatmeal215 minutes15 minutes
Greek yogurt tuna salad with grapes415 minutes15 minutes
White chicken chili with Greek yogurt635 minutes1 hour 5 minutes
Peach-raspberry Greek yogurt soft serve4 (about 3 1/2 cups)10 minutes10 minutes

Making nonfat yogurt thicker at home

If your nonfat Greek yogurt seems loose, or you are starting from plain nonfat yogurt, strain it, covered, in the refrigerator; University of Illinois Extension allows 2 to 4 hours for Greek-style yogurt. Ultimate Health Solutions, the company that publishes this site, recommends checking it every hour and expecting plain yogurt to shrink to roughly half its volume. Full method: How to Make Greek Yogurt: A Step-by-Step Guide.

Greek yogurt berry oatmeal (breakfast)

Adapted from University of Illinois Extension’s Greek yogurt berry oatmeal, which stirs a 5.3-ounce container of nonfat plain Greek yogurt into oats cooked in nonfat milk after the pan comes off the heat.

Greek yogurt berry oatmeal

Greek Yogurt Berry Oatmeal

Old-fashioned oats simmered in fat-free milk, then stirred off the heat with plain nonfat Greek yogurt and topped with strawberries. Adapted from University of Illinois Extension.
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Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings: 2 servings
Course: Breakfast
Cuisine: American
Calories: 320
Ingredients Method Notes

Ingredients
  

  • 1 cup old-fashioned rolled oats
  • 2 1/4 cups fat-free milk
  • 1 container plain nonfat Greek yogurt 5.3 ounces, about 2/3 cup
  • 1 teaspoon ground cinnamon optional
  • 1 cup sliced strawberries or sliced peaches or banana

Method
 

  1. Wash your hands with soap and water. Rinse the strawberries under running water, pat them dry and slice them.
  2. Put the oats and milk in a medium saucepan and bring to a boil over medium heat, stirring often so the milk does not boil over.
  3. Reduce the heat to medium-low and cook, stirring, for 5 to 8 minutes, until the oatmeal is thick.
  4. Remove the pan from the heat. Stir in the yogurt and cinnamon until creamy.
  5. Divide between 2 bowls, top with the strawberries and serve.

Notes

Adapted from University of Illinois Extension’s Greek Yogurt Berry Oatmeal. Top with crushed nuts or granola if you like. Refrigerate leftovers within 2 hours, eat within 3 to 4 days and reheat to 165°F (74°C).
  • Stirring the yogurt in off the heat makes the oatmeal creamy and cools it to eating temperature.
  • Rinse fresh berries under running water and pat them dry before slicing (FDA).

Greek yogurt tuna salad with grapes (lunch)

Adapted from USDA MyPlate Kitchen’s tuna salad with grapes, with nonfat Greek yogurt, mustard and lemon in place of the original’s mayonnaise and low-fat yogurt.

Greek yogurt tuna salad with grapes

Greek Yogurt Tuna Salad with Grapes

Canned tuna, celery and grapes bound with plain nonfat Greek yogurt, mustard and lemon instead of mayonnaise, served on lettuce leaves. Adapted from USDA MyPlate Kitchen.
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Prep Time 15 minutes
Total Time 15 minutes
Servings: 4 servings
Course: Lunch, Salad
Cuisine: American
Calories: 95
Ingredients Method Notes

Ingredients
  

  • 2 cans light tuna packed in water 5 ounces each, drained
  • 1 cup celery chopped
  • 1/3 cup plain nonfat Greek yogurt
  • 1 teaspoon Dijon mustard
  • 1 teaspoon lemon juice
  • 1/8 teaspoon black pepper
  • 1 cup seedless grapes halved
  • 8 inner romaine lettuce leaves for serving

Method
 

  1. Wash your hands with soap and water. Rinse the celery, grapes and lettuce under running water and pat them dry.
  2. Drain the tuna well, then press out the remaining water with a fork.
  3. In a medium bowl, stir the yogurt, mustard, lemon juice and pepper until smooth.
  4. Add the tuna and celery and stir until coated. Gently fold in the grapes.
  5. Taste, and add a pinch of salt only if needed. Cover and refrigerate until ready to serve.
  6. Spoon about 2/3 cup onto 2 lettuce leaves for each serving.

Notes

Adapted from USDA MyPlate Kitchen’s Tuna Salad with Grapes (Colorado State University and University of California at Davis), with nonfat Greek yogurt, Dijon and lemon in place of mayonnaise and low-fat yogurt. Keep refrigerated and eat within 3 to 4 days.
  • Drain the tuna well and press out the water, since extra liquid thins nonfat yogurt. Taste before adding salt.
  • If you are pregnant or breastfeeding, the FDA lists canned light tuna as a “best choice” (2 to 3 servings a week) and albacore as a “good choice” (1 serving a week).

White chicken chili with Greek yogurt (dinner)

Adapted from Food Hero’s white chicken chili (Oregon State University Extension), which allows plain yogurt in place of low-fat sour cream and lets the pot cool briefly before the dairy goes in.

White chicken chili with Greek yogurt

White Chicken Chili with Greek Yogurt

Chicken, white beans and green chiles simmered in low-sodium broth, then finished off the heat with plain nonfat Greek yogurt and milk. Adapted from Food Hero (Oregon State University Extension).
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Prep Time 20 minutes
Cook Time 45 minutes
Total Time 1 hour 5 minutes
Servings: 6 servings
Course: Dinner, Main Course
Cuisine: American
Calories: 295
Ingredients Method Notes

Ingredients
  

Chili
  • 1 tablespoon vegetable oil
  • 1 pound boneless, skinless chicken breast cut into bite-size pieces
  • 1 medium onion chopped
  • 1 1/2 teaspoons garlic powder or 6 cloves garlic, minced
  • 2 cans white beans 15.5 ounces each, drained and rinsed
  • 2 cups low-sodium chicken broth
  • 2 cans chopped green chiles 4 ounces each
  • 1 teaspoon ground cumin
  • 1 teaspoon dried oregano
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon cayenne pepper or chili powder optional
To finish
  • 1 cup plain nonfat Greek yogurt
  • 1/2 cup fat-free milk

Method
 

  1. Wash your hands with soap and water. Cut the chicken on a separate cutting board, then wash your hands, the board and the knife in hot, soapy water.
  2. Heat the oil in a large saucepan or pot over medium heat. Add the chicken, onion and garlic powder and cook, stirring, until the chicken is no longer pink on the outside, about 8 minutes.
  3. Add the beans, broth, green chiles, cumin, oregano, black pepper and cayenne, if using. Bring to a boil.
  4. Reduce the heat and simmer, uncovered, for 30 minutes, stirring now and then. Check that the thickest pieces of chicken read at least 165°F (74°C) on a food thermometer.
  5. While the chili simmers, whisk the yogurt and milk in a bowl until smooth.
  6. Remove the pot from the heat and let it cool for about 1 minute. Whisk about 1/2 cup of the hot broth into the yogurt mixture, then stir the mixture into the chili. Do not let it boil again.
  7. Serve right away. Refrigerate leftovers within 2 hours.

Notes

Adapted from Food Hero’s White Chicken Chili (Oregon State University Extension), made with plain nonfat Greek yogurt instead of low-fat sour cream. Makes about 8 cups. To freeze, set chili aside before adding the yogurt. Reheat leftovers gently, stirring, to 165°F (74°C).
  • Check the thickest pieces of chicken with a food thermometer: all poultry should reach 165°F (74°C) (FoodSafety.gov).
  • Warm the yogurt with a little hot broth first, and don’t let the chili boil again.
  • If you will reheat the whole pot, whisk 1 tablespoon of cornstarch into the yogurt first; Missouri Extension suggests a thickener such as cornstarch for cooking with lower-fat yogurt.

Peach-raspberry Greek yogurt soft serve (dessert)

A blender dessert adapted from Food Hero’s frozen fruit yogurt, using thicker nonfat Greek yogurt plus a splash of milk to help the blades turn. For a churned version, see How to Make Frozen Yogurt.

Peach-raspberry Greek yogurt soft serve

Peach-Raspberry Greek Yogurt Soft Serve

Frozen peaches and raspberries blended with plain nonfat Greek yogurt and a little sugar until thick and creamy. Adapted from Food Hero (Oregon State University Extension).
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Prep Time 10 minutes
Total Time 10 minutes
Servings: 4 servings
Course: Dessert, Snack
Cuisine: American
Calories: 120
Ingredients Method Notes

Ingredients
  

  • 3 cups frozen unsweetened peach slices
  • 1 cup frozen unsweetened raspberries
  • 1 cup plain nonfat Greek yogurt
  • 2 tablespoons sugar 1 to 3 tablespoons, to taste
  • 2 to 4 tablespoons fat-free milk as needed

Method
 

  1. Wash your hands with soap and water.
  2. Put the peaches, raspberries, yogurt, sugar and 2 tablespoons of milk in a blender or food processor.
  3. Blend until thick and creamy, 2 to 4 minutes, stopping to scrape down the sides. If the blades stall, add more milk 1 tablespoon at a time.
  4. Taste, and blend in a little more sugar if the fruit is tart.
  5. Serve right away. Freeze any leftovers in an airtight container within 2 hours.

Notes

Adapted from Food Hero’s Frozen Fruit Yogurt (Oregon State University Extension), made with nonfat Greek yogurt and a little milk. Makes about 3 1/2 cups. Frozen leftovers keep up to 1 month and set very firm, so scoop them with a spoon.
  • Serve it right away. Fat gives frozen desserts a smooth, creamy body (University of Guelph); nonfat yogurt has almost none, so leftovers freeze hard.

Variations

  • Oatmeal: use peaches or banana, and top with crushed nuts or granola (Illinois Extension).
  • Tuna salad: swap the grapes for apples or mandarin oranges, add shredded carrots, or serve it on crackers, tortillas or bread (MyPlate Kitchen).
  • Chili: use turkey, or 2 more cups of cooked beans, instead of chicken; top with cilantro or hot sauce (Food Hero).
  • Soft serve: try pineapple, berries or kiwi; drain, chop and freeze canned fruit first (Food Hero).
  • Creamier: low-fat or whole-milk Greek yogurt works in all four and curdles less readily in the chili (Missouri Extension).

How to store them

Refrigerate the oatmeal, tuna salad and chili in covered shallow containers within 2 hours, or 1 hour above 90°F (32°C). Eat them within 3 to 4 days and reheat leftovers to 165°F (74°C) (USDA FSIS). FoodSafety.gov also gives 3 to 4 days for tuna salad. Reheat chili gently, stirring, as the yogurt may separate a little.

To freeze chili, set some aside before adding the yogurt, which may separate when frozen (K-State Research and Extension). Keep leftover soft serve in an airtight container for up to 1 month (Food Hero). Food kept at 0°F (−18°C) stays safe; freezer times are for quality (USDA FSIS). Throw out any yogurt dish that shows mold (USDA FSIS).

More nonfat Greek yogurt ideas

Sources

Craig Brockie is the founder of Ultimate Health Solutions, the company behind Ultimate Gut, and the author of Ultimate Health, The Ultimate Gut Health Guide and The Unlimited Probiotics Guide. After injuries and chronic health problems in his twenties that conventional care didn’t resolve, he began researching health on his own and has studied natural health for 30 years. He is not a medical professional, and his articles are general information, not medical advice.

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