A simple blend of Greek yogurt and fresh or frozen fruit creates this copycat high-protein Chobani grab-and-go breakfast.
Yogurt gets overlooked when it comes to high-protein snacks. And, in comparison to a meal replacement bar or shake, it may taste better, too. High-protein yogurts are especially handy for enjoying pre- or post-workout: They’re satiating, customizable, and even support gut health.
So if you haven’t considered yogurt as a player in meeting your protein goals, now is the time—especially with so many protein-packed options on the shelves right now. Meet the experts: Mia Syn, M.S., R.D., is the owner of Nutrition by Mia. Jordan Hill, M.C.D., R.D., C.S.S.D., is a registered dietitian with Live It Up. Katie Schimmelpfenning, R.D. is the founder of Eat Swim Win. “For a food to be labeled ‘high in protein,’ it must contain at least 20% of the recommended daily value of protein per serving, which is equivalent to 10 grams of protein based on a 2000-calorie diet,” explains Mia Syn, M.S., R.D., owner of Nutrition by Mia. “Therefore, yogurt is generally considered ‘high protein’ if it contains at least 10 grams of protein per serving.”Yogurt is also super versatile—it can enhance the nutrients of your morning smoothie, be topped with granola, or transcend to the savory side and be mixed with cottage cheese or used as a sour cream substitute. Keep reading to learn more about its potential.The best high-protein yogurtsBelow are some of the favorites of the registered dietitians we spoke with:Chobani High-Protein Yogurt Cups and DrinksProtein: 20 grams per 6.7-ounce cup; 15, 20, or 30 g per 7, 10, or 14-ounce drinkShop Cups Shop DrinksSyn likes these lactose-free treats because “they are made with real fruit, zero added sugar, and no added protein concentrates,” she says. “They also deliver probiotics, six live and active cultures, and are high in naturally occurring vitamin B12, making it a smart choice for gut health , muscle support, unlocking energy, and feeling satiated.” Fage Total Greek Yogurt 0%Protein: 16 g per 5.3 ouncesShopThis one, as well as Fage 1%, are both high-protein Greek yogurts with a creamy texture and no added sugar, says Jordan Hill, M.C.D., R.D., C.S.S.D., a registered dietitian with Live It Up.Katie Schimmelpfenning, R.D., founder of Eat Swim Win echoes that Fage “is the creamiest and one of the most filling yogurts on the market.” She adds that it has “a tart flavor and can easily be used in savory dishes or as a substitute for sour cream. It can also be dressed up with honey or fruits to take on a sweet taste.” I have to second that—Fage is a regular repurchase for me and I’m always scraping the sides of the container, in awe of my ability to use it in so many applications. I personally like to add this one to smoothies to cut the chalkiness of my protein powder without sacrificing satiety. Siggi’s Icelandic Simple Ingredient SkyrProtein: 16 g per 5.3 ouncesShopThis pick “is a high-protein option with little to no sugar and no artificial flavors,” says Hill. “It also has a thicker consistency and isn’t watery like some other options.” It’s great plain, and there are also plenty of fruity flavors.Oikos Triple Zero Greek YogurtProtein: 15 g per 5.3 ouncesShopThis one is Hill’s personal favorite for its variety of “yummy flavor options that are sweetened with the natural sweetener, Stevia,” she says. “It has zero grams of added sugar and is considered a high-protein option.” Flavors include triple berry, strawberry, cherry, and more. Too Good Zero Sugar Greek Yogurt Protein: 13 g per 5.3 ouncesShopThis is a high-protein, low-sugar option made with monk fruit for those that like a sweeter taste profile, Hill says. It’s made with skim milk, which makes it a low-fat option, and natural flavors, and Amazon reviewers are surprised by how good it tastes. They also enjoy the creamy texture.Chobani Zero Sugar Greek YogurtProtein: 12 g per 5.3 ouncesShopHill recommends this one because it’s “a great lactose-free option that’s high in protein.” It also is available in multiple flavors including strawberry, vanilla, key lime pie, black cherry, and more. Silk Greek-Style Coconut Milk Yogurt AlternativeProtein: 10 g per 5.3 ouncesShopThis is a good plant-based option made with pea protein, Hill explains. It contains 10 grams of protein, more than other plant-based options on the market, she adds, and there are four kinds including vanilla, strawberry, lemon, and blueberry. As someone who has developed a general “ick” toward plant-based yogurts because of their typical watery consistency, I was pleasantly surprised when I tried Silk Greek-Style Vanilla. I couldn’t tell it was made of coconut milk, it had a thick, creamy texture, and I enjoyed it regularly with granola for breakfast. How to choose protein-rich yogurtsLook out for added sugar: “There are many yogurts on the market with very little protein content and as much added sugar as a candy bar,” Hill says. Grabbing one with zero added sugar is ideal.Be mindful of artificial sweeteners: Look for natural sweetener options—like monk fruit or stevia—or none at all, Hill recommends.Consider fat content: Low-fat options are often recommended for heart health, Hill says. That’s because some dairy products contain saturated fat, which, if consumed in excess, can raise cholesterol in some individuals. That said, the role of sugar-free, plain yogurt—especially as part of a balanced diet—is complex and still being researched. If you're unsure what's best for you, talk to a registered dietitian or your healthcare provider. For certain, though, heart-healthy fats that experts do encourage include those found in oily fish like salmon, nuts, and avocados.Aim for 10+ grams of protein: A high-protein yogurt should contain ideally 10, but preferably 12 grams of protein per serving, say Syn and Hill. The bottom lineA yogurt that contains 10 grams of protein or more per serving can be considered high-protein and can make an ideal breakfast, snack, or meal-enhancer. When shopping for one, be mindful of sugar content, including artificial sweeteners. Frequently asked questionsWhich yogurt has the highest protein content?Greek yogurt is strained to remove water and concentrate nutrients, which makes it the highest protein option at between 12 and 20 grams per six-ounce serving, say Syn and Hill. Skyr is similar, nutrient-wise, and a good high-protein option but may be more difficult to find. Which yogurt do dietitians recommend? Dietitians recommend all of the above high-protein yogurts, but the Fage and Chobani picks are particularly popular.What is the healthiest yogurt? The healthiest yogurt is one that contains no added sugars but high in protein. It also ideally contains just natural sweeteners, if any.
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