Greek Yogurt Smoothies

Greek Yogurt SmoothiesThere aren’t many smoothie ingredients better than thick, creamy, and healthy Greek yogurt.

When you strain the liquid whey, lactose, and sugar from regular yogurt you’re left with the thick and creamy goodness known as Greek yogurt. Greek yogurt has roughly the same amount of calories as regular yogurt, but it contains about twice as much protein (6-ounce serving contains 15 to 20 grams) with half the sugar content.

Most health experts agree that it’s much healthier than regular yogurt.

If you’re looking to get more protein into your diet, and smoothies, without using a protein powder supplement, Greek yogurt is a great option.

In addition to being packed with protein, Greek yogurt is also rich in beneficial bacteria or probiotics. These friendly flora are essential to proper digestion, assimilation of nutrients, and immune system functioning. Store bought yogurt won’t have nearly as much probiotic punch as homemade, mind you.

Greek yogurt also provides a good amount of calcium – in a form that’s more easily absorbed due to the beneficial bacteria or live cultures.

I prefer the plain full-fat Greek yogurt for my smoothies, which was used to calculate the nutritional information below, but there’s also a nonfat option for those who would prefer that. Greek yogurt is pretty versatile and can be used in many different smoothie recipes. Here are a few of my favorites. Enjoy!

Greek Yogurt Smoothie Recipes

Blueberry Greek Yogurt Smoothie

  • 1/2 cup water
  • 1 cup plain Greek yogurt
  • 1/2 cup fresh or frozen blueberries
  • 1/2 teaspoon cinnamon
  • 1/2 tablespoon honey or maple syrup, or a little stevia to sweeten

Nutrition Information

  • Calories: 364
  • Fat: 24g
  • Protein: 9g
  • Carbohydrates: 32g
  • Fiber: 3g
  • Sugar: 23g
  • Vitamin A: 16% RDA
  • Vitamin C: 13% RDA
  • Calcium: 36% RDA
  • Iron: 2% RDA

Green Greek Yogurt Smoothie

  • 1/2 cup water
  • 1 fresh or frozen banana
  • 1/2 cup plain Greek yogurt
  • 1 cup spinach
  • 1/2 tablespoon coconut oil
  • A little honey, maple syrup, or stevia to sweeten (optional)

Nutrition Information

  • Calories: 316
  • Fat: 19g
  • Protein: 6g
  • Carbohydrates: 34g
  • Fiber: 4g
  • Sugar: 18g
  • Vitamin A: 18% RDA
  • Vitamin C: 32% RDA
  • Calcium: 21% RDA
  • Iron: 7% RDA

Chocolate Greek Yogurt Smoothie

  • 1/2 cup water
  • 1 fresh or frozen banana
  • 1/2 cup plain Greek yogurt
  • 1/2 tablespoon cacao powder
  • A little honey, maple syrup, or stevia to sweeten (optional)

Nutrition Information

  • Calories: 262
  • Fat: 13g
  • Protein: 6g
  • Carbohydrates: 34g
  • Fiber: 4g
  • Sugar: 18g
  • Vitamin A: 8% RDA
  • Vitamin C: 18% RDA
  • Calcium: 19% RDA
  • Iron: 4% RDA

The Add-ons

  • 1/2 teaspoon vanilla powder or extract
  • 1 tablespoon chia, flax, or hemp seeds
  • 1/4 cup coconut flakes or shreds
  • 1 serving of your preferred protein
  • 1 serving of your preferred green superfood powder
  • Any other healthy ingredients you have on hand

Show Time

Place all of the ingredients into your high-speed blender and blend for around 30-45 seconds or until nice and smooth.

I’d love to know if you tried any of these Greek yogurt smoothies – please do tell in the comments below. Happy Blending!

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13 Responses to Greek Yogurt Smoothies

  1. Eyvindur #

    I’m lucky enough to live in Iceland, where we have our own type of yogurt (it’s not really yogurt, but that’s the closest relative) called Skyr. It’s almost pure protein. Next to no fat and no sugar. 100g contain about 70 kcal and 13 grams of protein. In fact, that, plus skimmed milk, is the base for my post workout shake, and I don’t use any protein powder (my shake comes in at around 44g of protein, with just dairy and chia seeds). But I do love my Greek yogurt as well.

    Anyway, that’s my story.

    Fantastic web site. I’ve already tried a couple of your recipes (modified), and I’m reading my way through some of your archives. Great stuff.

    • Ryan Carmody #

      Hi Eyvindur,

      I’d never heard of Skyr before – a traditional Icelandic cultured dairy product packed with protein. That’s really cool. The U.S. needs traditional cultured food and drink. If I ever make it to Iceland I’ll definitely try some.

      I dig Greek yogurt, but tend to use more homemade raw milk kefir because I can make it myself with relative ease.

      Thanks for sharing your story.

      Cheers!

      Ryan

      • Eyvindur #

        It’s really nice. I give it to my kids sometimes, when I want to eat something spicy and don’t want to cook two dishes. And again, I prefer not to use protein powder, so I use Skyr instead.

        It is available in the States ( http://www.skyriceland.com/where-to-buy-skyr ), but I’m sure it costs arms and legs. The other great thing is that it’s pretty cheap for me.

        Anyway, thanks again for this site. I’ll keep trying different recipes. I think different healthy smoothies will become an afternoon tradition. ;D

        • Ryan Carmody #

          I hear you on not wanting to use protein powder. I’ve had good luck with Sun Warrior and a couple whey based ones, but at the end of the day they’re just not natural.

          Thanks for link. I’m excited to give Skyr a try.

          Nothing like a good healthy tradition, anytime of the day :)

          • Eyvindur #

            Yeah, to me it’s all about keeping it natural. And your site has helped me with that. I came here looking for anti-inflammatory tips, because my knee has been bothering me. So now I’m adding turmeric, ginger, cinnamon, cayenne pepper, chia seeds, maca and more to most of my smoothies, and I think it’s working. So again, I thank you.

  2. angela #

    Love this.
    I actually added;
    1 cup frozen blueberries
    1 cup water
    1 cup greek yogurt
    handful of spinach
    handful of kale
    handful of cut up celery
    1 banana
    2 tablespoons chia seeds
    a couple tablespoons quinoa
    1 tablespoon apple cider vinegar
    2 tablespoons coconut oil
    Makes 2 servings

    • Ryan Carmody #

      Wow Angela! That’s my kind of smoothie :) I’ve never added apple cider vinegar to a smoothie, going to have to try that. Thanks for sharing.

  3. Jessica #

    Hello! very informative site. I am very overweight and want to give some of these a try. Since I am starting with shakes as an alternative to losing weight, I have some questions if you don’t mind :) First would be how could I make Greek yogurt or what brand would be the best? What cacao powder and coconut flakes do you use (brand)? What can I use besides spinach leaves (I like greens though? I also saw coconut oil, Is it a special oil or just plain coconut oil used to fry? ugh! sorry but thank you for being part of the beginning of my weight loss effort and this wonderful website!!

    • Ryan Carmody #

      Hello Jessica,

      Great questions!

      I’ve never made Greek yogurt myself, but this site appears to provide fantastic instructions:

      http://www.makegreekyogurt.com/

      The Greek yogurt brands I like are Voskos and Stonyfield.

      I purchase my cacao powder, coconut flakes, coconut oil, and other superfoods from either Mountain Rose Herbs or The Raw Food World. They offer the best combo of price and quality. Your local health food store should carry these as well. You’ll want a food grade, preferably organic, virgin, and unrefined coconut oil.

      Besides spinach you can use kale, dandelion greens, beet greens, lettuce, Swiss chard, cilantro, and pretty much any green leafy veggie. It’s a good idea to rotate these.

      Good luck on your weight loss journey. I can’t wait to hear about all your success.

      Best,
      Ryan

  4. Amber #

    Just made your ‘Green Greek Yogurt Smoothie’ and sucked it down in seconds! Followed everything per your recipe and added maybe a teaspoon of honey. Delicious, thanks!

    • Ryan Carmody #

      You’re welcome, Amber! Always nice to hear that someone sucked down a smoothie in seconds :)

  5. bobert #

    Is it safe to blend/mix greek yogurt with milk? I have a funny feeling doing so since greek yogurt is somewhat sour.

    • Ryan Carmody #

      Sure you can blend Greek yogurt and milk, Bobert. If you don’t care for the sour taste be sure to mask it with enough sweet fruit and/or sweetener.

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