Greek yogurt is enjoying growing success, especially in recent years, and more and more people are bringing it to the table, especially at breakfast.

The question that you may have asked yourself, however, is the following: how much yogurt can you eat in a day? The answer is simple: a 125-gram jar is the recommended dose if you don’t suffer from particular ailments.

Now let’s see in detail what are the properties of Greek yogurt and how you can introduce it in your diet early in the morning .

The many virtues of Greek yogurt

Greek yogurt, which appears to have originated around 4,500 years ago in Eastern Europe, boasts countless beneficial properties.

Contains almost all the nutrients (carbohydrates, proteins, fats, vitamins and minerals) that your body needs especially when you get up; fibers are missing, but this is not a problem: it is, in fact, sufficient to integrate them appropriately during the meal.

It has low levels of lactose and is therefore perfect if your intestine is unable to absorb the sugar contained in milk and its derivatives, for reasons of intolerance. In fact, the fermentation process to which it is subjected keeps the cultures active and alive, thus favoring the transformation of lactose into lactic acid (easier to digest).

It stimulates digestion because it contains, unlike traditional yogurt, fewer carbohydrates; it also has a high content of probiotics and healthy bacteria that remove food residues from the intestinal walls.

Contains calcium, essential for preventing osteoporosis and other diseases that affect the skeletal system.

It is a high protein food (the high satiating power prevents you, during the morning, from looking for additional carbohydrates) and its fat content, compared to other yogurts, is lower.

It strengthens the immune system and lowers blood cholesterol levels, thus reducing the cardiovascular risk.

This product, as you could see yourself, is a real concentrate of health and well-being and, therefore, you have no more excuses: you absolutely have to refuel it also because there is plenty of choice (whole, lean, fruit, chocolate, coffee). Don’t know how to use it? Don’t worry, we are going to tell you how to eat Greek yogurt.

How to make a full breakfast with Greek yogurt

The greek yogurt is ideal for a first protein breakfast because it provides the body, as previously mentioned, a greater amount of protein: 100 grams of product contain about 9 grams, while in the traditional these numbers are practically halved.

Remember that the body needs all the nutrients (carbohydrates, proteins, fibers, fats, vitamins and minerals) to start the day well; here, then, how you can proceed so as not to miss anything.

Go ahead, then, for a nice cup of Greek yogurt, oatmeal , chia seeds, sliced ​​banana and a teaspoon of honey to sweeten. This simple dish, quick to make, is a real concentrate of health and well-being because it contains:

  • the proteins of yogurt, oats and chia seeds;
  • carbohydrates from banana and yogurt;
  • fiber from banana and oats;
  • the mineral salts and vitamins (A, B6, B12 and C) of chia seeds and fruit.

The healthy fats are missing, but you can easily get them from dark chocolate, almonds and walnuts (be careful not to overdo it with dried fruit because it is very caloric).

There are, however, other alternatives as well; you can eat, for example, a slice of the delicious fruit yogurt scented donut (see recipe), but remember that this is not a complete breakfast and therefore cannot support you throughout the morning.

Let’s say, then, that you have to adjust the shot: add fresh seasonal fruit (excellent source of low glycemic index carbohydrates, vitamins, minerals and fiber) and an additional dose of protein. Bresaola, lean ham, eggs and salmon (ideal for their good fat content) are perfect, for example, as long as you love savory breakfasts.

Top it all off with a freshly squeezed orange juice, a good coffee or a cup of healthy and nutritious milk (even better if vegetable).

Recipes with Greek yogurt

Greek yogurt can become the ingredient that makes a difference in numerous recipes. You can make, for example, tasty appetizers, main courses and desserts for any occasion.

We would now like to offer you two different ideas for a tasty and healthy dessert,  also excellent for a breakfast.

Fruit yogurt scented donut

Greek breakfast
Fruit yogurt scented donut

The ingredients you need are the following:

  • 280 grams of flour 00;
  • 150 grams of sugar;
  • 3 eggs;
  • 100 ml of seed oil;
  • 1 sachet of vanilla baking powder for cakes;
  • 300 grams of Greek fruit yogurt.


  • Work the eggs and sugar with the electric whisk.
  • Add the oil (thinly) and yogurt.
  • Add the flour to rain.
  • Mix the mixture and finally add the sifted yeast.
  • Line the pan with the dedicated paper, transfer the mixture, and cook in a preheated static oven at 180 ° for about 40 minutes.
  • 2 Muesli with Greek yogurt and fresh seasonal fruit

Muesli with Greek yogurt and fresh fruit

Granola with Greek yogurt and fresh seasonal fruit is the perfect dish if you are short on time, but don’t want to give up starting the day on the right foot.

You need:

  • 85 grams of low-fat white Greek yogurt;
  • 2 tablespoons of granola (or if you prefer rolled oats);
  • fresh seasonal fruit to taste;
  • 1 handful of dried fruit (walnuts, hazelnuts, almonds);
  • 1 teaspoon of brown sugar (or honey).


  • Work the light yogurt with the sugar (or honey).
  • Pour some cream, muesli, and dried fruit into a bowl.
  • Cover everything with the remaining yogurt and fresh fruit.
Greek breakfast
Muesli with Greek yogurt and fresh fruit
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Stephanie Cleghorn

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