Can I use plain yogurt as a substitute for Greek yogurt?

December 12, 2025 •

3 min read

Greek yogurt is a staple ingredient prized for its thick, creamy texture and high protein content, but what do you do when you only have the plain variety? The key to a successful substitution depends largely on the recipe, though you can use plain yogurt as a substitute for Greek yogurt with a few simple adjustments.

Quick Summary

Using plain yogurt instead of Greek yogurt is possible in many recipes, with careful consideration for the consistency. It may be necessary to strain it for thicker applications like dips or sauces, but it works well in smoothies and baked goods with minor liquid adjustments.

Key Points

Consistency is Key: Plain yogurt is thinner than Greek yogurt, which is strained to remove excess whey, so modifications are often necessary for thicker recipes.
Adjust for Baking: When baking, you can use plain yogurt but should reduce other liquids in the recipe to account for its higher moisture content.
DIY Straining for Dips: For thicker sauces and dips, strain plain yogurt using cheesecloth or a coffee filter to remove the whey and achieve a texture similar to Greek yogurt.
Nutritional Trade-offs: Greek yogurt is higher in protein and lower in carbs, while plain yogurt contains more calcium.
Direct Swap for Simple Recipes: In smoothies and marinades, where the consistency is less critical, a direct 1:1 substitution of plain for Greek yogurt works well.

Understanding the Core Differences

The fundamental difference between Greek and plain yogurt lies in the straining process. Greek yogurt is strained multiple times to remove the liquid whey, resulting in a much thicker, denser product with a tangier flavor and higher protein content. Plain yogurt, which is not strained, has a thinner, smoother consistency and a milder flavor. These differences are the main factors to consider when making a substitution.

Making the Substitution in Different Recipes

In Baking

In baked goods like cakes, muffins, or bread, yogurt is often used for moisture, tenderness, and a slight tangy flavor. Plain yogurt can be a very good substitute here, but its higher water content needs to be accounted for. To prevent a soggy or overly moist result, consider reducing other liquids in the recipe. A general rule of thumb is to reduce the total liquid in the recipe by about ¼ cup for every cup of plain yogurt you use. For a denser cake, a straight substitution may work well, but for a lighter, fluffier texture, you will need to adjust the liquid. For the best results in baking, a full-fat plain yogurt is often recommended as it provides the richness and tenderness typically achieved with Greek yogurt.

For Dips and Sauces

Greek yogurt’s thick consistency is what makes it a perfect base for creamy dips like tzatziki or savory sauces. If you simply use plain yogurt, your dip will be much runnier and have a different mouthfeel. This is where a simple straining hack comes in handy. You can easily turn plain yogurt into a Greek-style equivalent at home with minimal equipment.

Here's a step-by-step guide to straining plain yogurt:

Gather your tools: You will need a colander or fine-mesh sieve, a large bowl, and a straining material like cheesecloth, a few layers of paper towels, or a large coffee filter.
Set up the strainer: Place the colander or sieve over the large bowl, ensuring the bottom of the strainer doesn't touch the whey that will accumulate. Line the colander with your straining material.
Pour and chill: Pour the plain yogurt into the lined colander. Cover the setup and place it in the refrigerator.
Wait for it: Let the yogurt strain for at least 2 hours for a thicker consistency, or overnight for an even denser, labneh-like yogurt cheese. The longer it strains, the thicker it gets.
Remove and use: Once it reaches your desired thickness, discard the liquid whey and transfer your thickened yogurt to a container. You can also save the whey for use in smoothies or baking.

In Smoothies and Marinades

In applications where a thinner consistency is not a major issue, plain yogurt can be used as a direct, 1:1 substitute for Greek yogurt. In a smoothie, the extra liquid from the plain yogurt can simply be factored into the overall liquid content, and you can adjust with more ice or frozen fruit if needed. In marinades for meat or poultry, the thinner yogurt can actually help with better coverage, and the acidity levels are similar enough to provide the same tenderizing effect.

Plain vs. Greek Yogurt: A Comparison


Feature	Plain (Regular) Yogurt	Greek Yogurt
Consistency	Thinner and more fluid	Very thick, creamy, and dense
Straining	Not strained	Strained multiple times to remove whey
Protein	Lower (approx. 8-13g per cup)	Higher (approx. 15-20g per 6oz)
Carbohydrates/Sugar	Higher due to retained whey/lactose	Lower due to whey removal
Calcium	Higher	Lower (some is lost with the whey)
Flavor	Milder and less tangy	Tangier and more robust
Best Uses	Smoothies, marinades, salad dressings, baking	Dips (tzatziki), creamy sauces, toppings, weight management

The Verdict: How and When to Substitute

The ability to use plain yogurt as a substitute for Greek yogurt depends entirely on your recipe and your willingness to make a simple adjustment. For smoothies and marinades, a direct swap is easy and effective. In baking, you can achieve a similar result by being mindful of the liquid content. However, for creamy dips, thick sauces, or any dish where a dense, spoonable texture is desired, straining the plain yogurt is the best practice to replicate the qualities of Greek yogurt. Making your own thickened yogurt at home allows you to control the consistency and avoid the stabilizers found in some store-bought "Greek-style" products. For more on the nutritional differences between the two, this guide from Healthline offers a great breakdown of the health benefits.

Frequently Asked Questions

Yes, for recipes that require a thick consistency like dips, spreads, or creamy sauces, you should strain the plain yogurt. For things like smoothies or marinades, it is not necessary.

Substituting plain yogurt may result in a baked good with a slightly different, often more moist and less dense, texture. It's recommended to reduce other liquids in the recipe to compensate for the higher moisture.

Yes, Greek yogurt generally contains more protein and less sugar than plain yogurt because the straining process removes whey (which contains lactose, a natural sugar). Plain yogurt, however, often contains more calcium.

Line a colander or fine-mesh sieve with cheesecloth or a large coffee filter and place it over a bowl. Pour the yogurt in and refrigerate for several hours until it reaches your desired thickness.

For an authentic, thick tzatziki, it is best to strain the plain yogurt first. This will remove the excess whey and give you the creamy, dense base needed for the dip.

A good starting point is to reduce another liquid in the recipe by about ¼ cup for every cup of plain yogurt you use. You may need to adjust based on the specific recipe.

Plain yogurt works well as a direct substitute in recipes where its thinner consistency isn't a problem, such as smoothies, meat marinades, or dressings.