What is the best yogurt to add to protein shakes?

According to dietitian recommendations, adding yogurt to a protein shake can significantly increase its nutritional value and satiety. But with so many options lining the dairy aisle, deciding what is the best yogurt to add to protein shakes can be a challenge. The ideal choice depends on your specific health goals, whether you prioritize extra protein, lower sugar content, or a certain texture.

Quick Summary

This guide explores the best yogurt options for protein shakes, comparing nutritional profiles, including protein and sugar content. It details how Greek yogurt and Icelandic skyr offer superior protein and probiotics, while providing insights into how to choose the right yogurt for your dietary needs.

Key Points

• High-Protein Winner: Greek yogurt or Icelandic skyr is the best for a protein boost, providing 15-20g per serving.

• Thickest Texture: Icelandic skyr delivers the thickest, creamiest texture due to its extensive straining.

• Gut-Health Benefits: Both Greek yogurt and skyr contain live and active probiotic cultures that support digestive health.

• Flavor Flexibility: Opt for plain, unsweetened yogurt to control the flavor and avoid unnecessary added sugars.

• Diet-Friendly Alternatives: For dairy-free needs, high-protein plant-based yogurts exist, but require careful label checking for sugar content.

• Simple Recipe: For a basic shake, blend 1/2 cup plain Greek yogurt, 1 scoop protein powder, 1/2 cup liquid, and frozen fruit.

Elevating Your Shake: The Case for Adding Yogurt

Adding yogurt to your protein shake is a game-changer for more than just flavor. It can transform a simple shake into a more complete, satisfying, and nutrient-dense meal. Yogurt provides a natural source of protein, along with beneficial probiotics that support digestive health. The healthy fats and carbohydrates present in yogurt can also provide a more sustained release of energy, preventing the blood sugar spikes associated with simpler shakes.

Why Greek Yogurt is a Top Contender

Greek yogurt is one of the most popular and highly recommended options for protein shakes, and for good reason. The straining process used to make it removes a lot of the liquid whey, resulting in a product that is significantly thicker and higher in protein than traditional yogurt. A typical 5.3-ounce serving of plain Greek yogurt contains around 15 to 18 grams of protein, a substantial boost for any shake. Its thick texture also helps create a smoother, creamier shake, and its tangy flavor pairs well with a wide variety of fruits and mix-ins. Brands like FAGE Total 0% Plain Greek Yogurt and Chobani High Protein Greek Yogurt are widely available and well-regarded for their high protein content.

Exploring Icelandic Skyr: The High-Protein Alternative

For those seeking an even denser, protein-packed option, Icelandic skyr is an excellent choice. Though technically a fresh cheese, it is marketed and consumed as a yogurt and offers a remarkably thick, creamy consistency due to its extensive straining. Skyr often contains slightly more protein per serving than Greek yogurt and has a less tangy, milder flavor profile. Brands like Siggi's and Icelandic Provisions are known for their high-quality skyr products. When comparing Greek yogurt and skyr for shakes, it's often a matter of personal preference regarding texture and tanginess, as both offer exceptional nutritional value.

Considerations for Different Dietary Needs

For those who are lactose intolerant or follow a vegan diet, there are an increasing number of plant-based yogurts available. While many non-dairy options contain less protein than their dairy counterparts, some brands like Forager Project and Kite Hill offer Greek-style versions that are higher in protein. It's crucial to check the nutrition labels, as many flavored non-dairy yogurts contain high amounts of added sugar to compensate for lower protein content and different flavor profiles. For a healthier, low-sugar option, choosing a plain or unsweetened variety and adding your own flavor through fruit, spices, or natural sweeteners is the best approach.

Comparison of Yogurt Types for Protein Shakes

Yogurt Type	Protein per Serving (approx.)	Texture	Flavor	Probiotics	Added Sugars (varies)
Greek Yogurt (Plain, Nonfat)	15-20g (5.3oz)	Thick, Creamy	Tangy	High	Low (Plain) / High (Flavored)
Icelandic Skyr (Plain, Nonfat)	16-20g (5.3oz)	Very Thick, Dense	Milder, Less Tangy	High	Low (Plain) / Moderate (Flavored)
Regular Yogurt (Plain)	5-8g (5.3oz)	Thin, Loose	Mild	High	Low (Plain) / High (Flavored)
Plant-Based Yogurt (e.g., Soy, Almond)	2-10g (5.3oz)	Varies, can be thin	Varies	May be fortified	Can be high
Kefir (Drinkable)	10-14g (1 cup)	Liquid	Tart, Tangy	Very High	Low (Plain) / High (Flavored)

Optimizing Your Protein Shake with Yogurt

To create the perfect protein shake, the right yogurt is just one part of the equation. Here are some tips for using yogurt to enhance your shakes:

• Blend It Smooth: For an extra smooth consistency, add your yogurt to the blender first with your liquid base (milk, water, or a plant-based alternative) before adding other ingredients like fruit and protein powder.
• Control the Sweetness: Plain Greek or Icelandic yogurt provides a neutral or slightly tangy base, giving you full control over the sweetness. Add frozen or fresh fruit, a touch of honey, or a few drops of liquid stevia for a natural, low-sugar flavor.
• Boost the Fiber: To increase fullness and add fiber, consider mixing in ground flaxseed or chia seeds along with your yogurt.
• Try Different Fats: For a richer texture and healthy fats, try using full-fat Greek yogurt, or add a tablespoon of nut butter.
• Post-Workout Recovery: For post-workout shakes, Greek yogurt's combination of fast-absorbing whey and slow-digesting casein provides a sustained release of amino acids for muscle repair and growth.

Conclusion

Ultimately, the best yogurt for your protein shake comes down to a balance of your protein goals, texture preferences, and dietary needs. Both Greek yogurt and Icelandic skyr are superior choices for boosting protein and creating a thick, creamy shake, with skyr offering a slightly denser texture and milder tang. For those avoiding dairy, a high-protein, unsweetened plant-based alternative is the way to go. By paying attention to protein content, added sugars, and texture, you can choose the ideal yogurt to elevate your shakes, making them more satisfying, nutritious, and delicious.

How to Select Your Yogurt

1. Prioritize Protein: For maximum satiety and muscle support, choose a yogurt with at least 15 grams of protein per serving, like Greek or skyr.
2. Monitor Sugar: Steer clear of flavored yogurts with high amounts of added sugar. Plain, unsweetened varieties give you control over the sweetness.
3. Check for Cultures: Ensure the label specifies "live and active cultures" to guarantee probiotic benefits for gut health.
4. Consider Texture: If you want a very thick shake, go for skyr. If you prefer a smoother texture, Greek yogurt is a great middle ground. For a thinner shake, kefir is a liquid option.
5. Look for Simple Ingredients: Opt for brands with short, clean ingredient lists, avoiding unnecessary additives and artificial sweeteners.
6. Adjust Fat Content: Choose a fat content (nonfat, low-fat, or full-fat) based on your calorie and satiety goals.

Final Recommendation

For most people seeking a blend of high protein, great texture, and probiotic benefits, plain, nonfat Greek yogurt is the best all-around choice for a protein shake. It's widely available, cost-effective, and offers a neutral base that pairs well with any flavor of protein powder or fruit.

For an extra-thick and higher-protein shake, plain Icelandic skyr is the premium alternative. For those with lactose sensitivities, high-protein vegan options made from soy or nuts are the best alternative, but always check the sugar content.

Simple Protein Shake Recipe

Ingredients:

• 1 scoop protein powder (vanilla or unflavored)
• 1/2 cup plain Greek yogurt
• 1/2 cup liquid (milk, almond milk, or water)
• 1/2 frozen banana
• 1/2 cup frozen berries

Instructions: Combine all ingredients in a blender. Blend until smooth. Serve immediately and enjoy a creamy, nutrient-packed shake.

Frequently Asked Questions

Is Greek yogurt or regular yogurt better for protein shakes?

Greek yogurt is significantly better for protein shakes as it contains nearly twice the protein and has a thicker, creamier consistency that enhances the shake's texture.

Does adding yogurt to a protein shake make it thicker?

Yes, adding a strained yogurt like Greek yogurt or Icelandic skyr will make your protein shake noticeably thicker and creamier due to their dense texture.

Can I use plant-based yogurt in my protein shake?

Yes, you can use plant-based yogurt, but be aware that many varieties are lower in protein than dairy yogurt. Choose unsweetened, Greek-style plant yogurts for higher protein content.

How can I avoid too much sugar when using yogurt in my shake?

Always choose plain, unsweetened yogurt. You can add natural sweetness with frozen fruit, a small amount of honey, or stevia, giving you full control over the sugar content.

What is skyr and why is it good for protein shakes?

Skyr is an Icelandic cultured dairy product, similar to Greek yogurt but even thicker and higher in protein. It's an excellent option for a very dense, high-protein shake.

What are the health benefits of adding yogurt to a protein shake?

Adding yogurt boosts the protein and calcium content of your shake, provides beneficial probiotics for gut health, and creates a more satiating drink that keeps you feeling full longer.

Can I use flavored yogurt instead of plain?

While you can use flavored yogurt, it's not recommended if you are watching your sugar intake. Most flavored yogurts contain a high amount of added sugars, which can negate some of the health benefits.

Should I use low-fat or full-fat yogurt?

The choice between low-fat and full-fat depends on your personal dietary goals. Full-fat yogurt offers more calories and healthy fats for sustained energy, while low-fat is a good option if you are calorie-conscious.