The Best Recipes Using Yogurt for Better Gut Health

Eating yogurt is a simple and delicious way to increase the amount of good bacteria in your gut. I’ve compiled some of my favorite recipes to incorporate yogurt for better gut health. It’s extremely versatile and can be incorporated into a variety of meals and snacks!

A healthier gut microbiome means there is a wide variety of good bacteria in the gut – and a lot of it. Recent research suggests a healthier gut has the potential to enhance immunity, improve metabolic health and positively impact a number of health conditions like type 2 diabetes, osteoporosis, IBS, autism, and chronic kidney disease. There is even evidence of improve mood and cognitive function.

Yogurt is one of the few foods which contain live, active cultures to increase the variety of that good bacteria. Kefir is another probiotic food, similar to a drinkable yogurt but with more live, active ingredients. It isn’t quite as versatile and doesn’t taste as good, in my opinion. Yogurt is more accessible, customizable, and tasty.

For more info on gut health:
— Probiotics and Prebiotics Guide
— Food Swaps for Gut Health

How to Tell if a Yogurt Has Probiotics

Yogurt provides a variety of different strains of good bacteria – however, not all yogurt contains live, active cultures. The FDA regulates the statement “contains live and active cultures” if the yogurt contains specified amounts of live and active cultures. Also, there must be a certain amount of these live, active organisms for it to be considered a “probiotic”.

The best way to tell if a yogurt actually has live, active cultures is to examine the label. It should list the exact probiotic strains which are added, on the label and under the ingredients as well.

For example, these are the ingredients for Chobani plain yogurt: Cultured Nonfat Milk, 6 Live and Active Cultures: S. Thermophilus, L. Bulgaricus, L. Acidophilus, Bifidus, L. Casei, and L. Rhamnosus. The label clearly states the exact probiotic strains contained in the yogurt.

The most important factor to remember in regards to consuming yogurt is that heat will destroy that good bacteria. Therefore, all of these recipes use yogurt right out of the refrigerator.

My Top Yogurt Picks

Chobani Greek Yogurt. Not only does 3/4 cup of plain, non-fat yogurt have 16 grams of protein but 6 probiotic strains.
Siggi’s Icelandic Yogurt, high in protein and features live, active cultures S. Thermophilus, L. Bulgaricus, Bifidobacterium, L. Acidophilus, L. Paracasei.
Stonyfield Organic with 6 probiotic strains: S.Thermophilus, L.Bulgaricus, Bifidobacterium Bb-12, Acidophilus, Paracasei and L.Rhamnosus. However, this brand only has 6 grams of protein per serving.

Recipe Ideas using Yogurt

1. Overnight Oats

Berry cheesecake overnight oats with protein powder in two large mason jars topped with whipped cream and chopped nuts on a counter.

I absolutely love the convenience and versatility of overnight oats. They are just so easy to meal prep and the perfect vessel for an extremely nutritious breakfast. Almost all of my overnight oats recipes use yogurt just because I recognize the benefits and I love the thick, creamy texture as well. These Berry Cheesecake Overnight Oats (shown above) are a favorite as well as the delicious Maple Brown Sugar and Pecan Overnight Oats.

2. Yogurt Bowls or Parfaits

6 fully assembled yogurt bowls on a counter with spoons in the bowl.

Yogurt bowls are another super easy, well-balanced breakfast idea. Again, extremely versatile as well – with so many flavor variations. In my post on How to Build a Healthy Yogurt Bowl with 6+ Recipes, I have an apple pie version as well as berry cheesecake, orange pistachio, dark chocolate cherry, and banana pecan. These recipes are also high in protein without any protein powder.

3. Chia Pudding

Two kefir chia puddings in glass cups, one topped with berries and whipped cream and the other with Oreos and whipped cream.

Chia pudding is a creamy, nutrient-rich meal or snack made by soaking chia seeds in liquid, typically milk or a milk alternative, until they expand and form a pudding-like texture. To make a chia pudding with yogurt, use a 1:1 ratio of milk and yogurt with two tablespoons of chia seeds per serving. Try this Yogurt Chia Pudding from Foolproof Living and add whatever toppings you like!

4. Yogurt Desserts

Two glasses full of s'more protein pudding made with Greek yogurt topped with marshmallow cream, crushed graham crackers and mini chocolate chips on a counter.

One of my favorite ways to consume yogurt? Creating a quick and easy functional dessert, like this easy S’mores Protein Pudding I created. A high protein treat that is a bit healthier than your average dessert. I also have a Berry Cheesecake and Cinnamon Roll version as well.

5. Yogurt Bark

Frozen Yogurt Bark (Living Chirpy) can be the perfect refreshing snack on a hot summer day. Customize it with various fruits and yogurt flavors.

Pieces of frozen yogurt bark on parchment paper.

6. Dressings, Dips and Sauces

The sky is the limit when it comes to utilizing yogurt in salad dressings, sauces, cold dips and appetizers. Use it as a sub for sour cream, mayonnaise or cream cheese for a boost of protein and probiotics. For example, you could make a Mexican 7-layer dip with Greek yogurt and no one will ever know the difference. Below are some recipe ideas for inspiration.

Peanut Butter Yogurt Dip (Living Chirpy). Dip apple slices, graham crackers or banana slices in this healthy peanut butter dip. Eat it as a snack, in a lunchable, or bring it to a party or get together. Kid-friendly, too!

A bowl of peanut butter yogurt dip with pretzels and celery on a platter.

Other Sauce Ideas

Healthy Bang Bang Sauce (Healthy Little Peach); yogurt is substitute in place of mayonnaise.

Cucumber Yogurt Garlic Sauce (Fannetastic Food), perfect for gyros or Middle Eastern dishes.

Tahini Yogurt Butternut Squash (Kailyn’s Kitchen)

Greek Yogurt Potato Salad (Joyful Eating Nutrition)

Greek Yogurt Ranch Dip (Well Plated by Erin)

7. Pasta

Two fully assembled bowls of feta pasta topped with garlic yogurt on a counter next to a lemon and some parsley.

There was a Turkish pasta trend going viral on TikTok, featuring a garlic yogurt “sauce” on top of pasta. I tried it and there is just something so delicious about it! It adds some protein and creaminess to the dish. This Feta Pasta with Yogurt Sauce is my “spin” on the trend with sun-dried tomatoes, artichokes and feta added in. The garlic sauce is so good you could keep some in the fridge to put on power bowls, eggs, or wherever else it makes sense.

8. In Replace of Sour Cream in Spicy or Mexican-Inspired Dishes

Adding plain yogurt to basically any and all Mexican-inspired recipes just makes sense. There are endless possibilities, from breakfast burritos to casseroles to tacos to enchiladas. It helps to cool down those spicy flavors while also increasing the good bacteria in your gut and increasing protein content without adding more meat.

Taco lettuce cups with a dollop of Greek yogurt on each one on a platter.

Above are these Taco Lettuce Cups from The Healthy Epicurean with a dollop of yogurt on each taco. I also love to make spicy breakfast burritos with beans and everything – then add a side of Greek yogurt to it for a high protein breakfast. Try my High Protein Breakfast Burritos for inspiration.

9. Popsicles

4 lemon berry protein popsicles stacked on top of each other on a counter garnished with berries.

In the summer (or even the winter), I love to incorporate yogurt into my own homemade popsicles for a healthy little treat. I created these Lemon Berry Popsicles for the moms – they’re super creamy and high in protein, too. Customizing popsicles is very simple to do and there are so many yogurt popsicle recipes available these days as well.

10. Smoothies

A birds-eye view of a strawberry banana smoothie with yogurt in a glass with a straw in it on a table next to a banana.

A nutrient-dense smoothie is a great way to fill in some nutrient gaps and reach a higher overall fruit and vegetable intake. Adding yogurt makes a smoothie super creamy and has very little effect on the taste. This simple Strawberry Banana Smoothie with Yogurt from Haute and Healthy Living is delicious and easy to throw together.

11. Chicken or Tuna Salad

A 5 compartment Bento box with veggie slices, Greek yogurt chicken salad, Triscuits, chopped walnuts and a cucumber garbanzo bean salad.

Make a healthy high protein lunchable like the one above by adding Greek yogurt to diced or canned chicken. I flavored the chicken salad with Everything But the Bagel Seasoning. It’s so simple yet flavorful and nutritious! If you want to add some texture, also try this Apple Walnut Chicken Salad by The Healthy Epicurean (shown below). Or, this Creamy Chickpea Salad from Let Us Munch Lettuce for a high fiber vegetarian meal.

A bowl with diced apple, celery, Greek yogurt, canned chicken and walnuts on a table.

12. On Top of Pancakes

I love adding 1/4-1/2 cup of yogurt mixed with maple syrup on top of a stack of pancakes for some extra protein and creaminess. It tastes really good and increases the protein content, too.

A stack of pancakes on a plate topped with Greek yogurt and maple syrup.

Yogurt can be added to oatmeal, breakfast bowls, crepes, on top of baked potatoes, and even in soups. Of course, these are just ideas to to support gut health. Greek yogurt can be using in baking and cooking to increase the protein content as well – it just destroys the live, active cultures by doing so.

Those are my favorites!

I hope this list gave you some good ideas or new ways to try incorporating yogurt into your life on a daily basis. What is your favorite way to use it?