Quick Answer
Yes, you can put yogurt in your protein shake. Yogurt can add protein, probiotics, vitamins, and a creamy texture to a shake. Greek yogurt tends to work best as it has a thicker consistency and higher protein content. Use about 1/2 cup of yogurt per serving of protein shake. Make sure to blend well to achieve a smooth texture. Yogurt pairs well with fruits, vegetables, nut butters, protein powder, milk, juice, seeds, and more in a shake.
Can I Add Any Yogurt to My Protein Shake?
You can add most types of yogurt to a protein shake, but Greek yogurt works best. Greek yogurt is strained to remove excess whey, leaving behind a very thick, creamy yogurt that blends well into shakes without getting watery. Greek yogurt contains around twice the protein of regular yogurt, making it an even better addition to protein shakes. Plain nonfat or low fat Greek yogurts allow you to control the taste and calories of your shake. You can also use yogurt labeled as “Icelandic” or “Skyr” as they are similar in nutrition and texture to Greek yogurt.
What Are the Benefits of Putting Yogurt in Protein Shakes?
Adding yogurt to protein shakes provides several benefits:
Increases Protein Content
Plain nonfat Greek yogurt contains around 17-20 grams of protein per 6 ounce serving. This makes it an excellent source of protein to add into a shake. Protein helps build muscle, aids in weight loss, keeps you feeling fuller for longer, and provides energy.
Provides Probiotics
Most yogurts contain active cultures of probiotics like Lactobacillus and Bifidobacterium. Probiotics support digestion and gut health. Getting probiotics from yogurt is preferable over a supplement since yogurt provides food for the live cultures.
Adds Key Nutrients
Yogurt provides calcium for strong bones, potassium for fluid balance, magnesium for muscle and nerve function, zinc for immunity, and B vitamins for energy. Opt for a yogurt fortified with vitamin D for even greater benefit.
Creates a Creamy, Smooth Texture
The thickness of Greek yogurt helps make protein shakes creamier and smoother. This improves the mouthfeel and makes shakes more enjoyable to drink. The texture also allows shakes to be more satiating.
Provides a Source of Carbs
The lactose (milk sugar) and any added sugars in yogurt serve as a source of carbs to help refuel muscles. The natural sugars also make shakes taste slightly sweeter.
Offers Versatility in Flavors
Plain yogurt allows you to control flavors and sweetness in shakes. But you can also use vanilla or fruit flavored yogurts to change up the taste. Flavored yogurt works well when paired with matching fruits like strawberry yogurt with strawberries.
Helps Blend Other Ingredients
The liquid state and thickness of yogurt helps bind ingredients like powders, nuts, seeds, oats, and leafy greens into the shake. This prevents ingredients from separating or sinking to the bottom.
Best Yogurts to Use in Protein Shakes
Greek Yogurt
Greek yogurt is the best option for adding to protein shakes. Go for plain, nonfat or low fat Greek yogurt for greater control over taste and nutrition:
– Fage 0% Greek Yogurt
– Chobani Nonfat Greek Yogurt
– Dannon Oikos Triple Zero Greek Yogurt
– Siggi’s No Added Sugar Greek Yogurt
– Wallaby Organic Nonfat Greek Yogurt
Skyr or Icelandic Yogurt
Skyr and Icelandic yogurts have a similar nutrition profile and thickness as Greek yogurt:
– Siggi’s Skyr Yogurt
– Icelandic Provisions Skyr Yogurt
– Smari Organic Skyr Yogurt
Regular Yogurt
While not as ideal, you can also use regular yogurt in shakes:
– Dannon Light & Fit Yogurt
– Yoplait Light Yogurt
– Stonyfield Organic Nonfat Yogurt
– Nancy’s Organic Nonfat Yogurt
– Brown Cow Cream Top Plain Yogurt
Try to opt for a low fat or nonfat variety with at least 5 grams of protein per serving.
Plant-Based Yogurt
For dairy-free shakes, use a thicker plant-based yogurt like:
– Kite Hill Almond Milk Yogurt
– Silk Soy Creamer
– So Delicious Coconut Milk Yogurt
– Forager Project Cashewgurt
How Much Yogurt Should You Put in a Protein Shake?
A good guideline is to add around 1/2 cup of yogurt per serving of shake. This provides a nice creamy texture and sufficient protein without diluting the shake too much.
Here are some yogurt serving sizes to use in protein shakes:
– 1/2 cup (4oz) Greek yogurt provides around 17g protein
– 1/2 cup (4oz) regular yogurt provides around 5-10g protein
– 1/2 cup (4oz) plant-based yogurt provides around 2-5g protein
You can adjust the amount up or down based on your desired thickness, flavor, and nutrition goals. Start with 1/2 cup as a base, then tweak as needed.
When Should You Drink a Yogurt Protein Shake?
Yogurt protein shakes make a great breakfast or snack any time of day. Here are some of the best times to enjoy them:
Breakfast
A yogurt shake makes for a nutrient-dense and satisfying breakfast. The protein and healthy fats help sustain energy and fullness throughout the morning.
Post-Workout
The carbs from the yogurt coupled with the protein make yogurt shakes ideal for recovery after a workout. The nutrients help repair and build muscle while refueling your body.
Meal Replacement
If you’re too busy for a full meal, a yogurt protein shake can help fill in the gaps and provide a range of nutrients in one convenient beverage. The protein and healthy fats from yogurt increase satiety.
Snack
When hunger strikes between meals, a yogurt shake makes for a filling and energizing snack that provides long lasting satisfaction.
Any Time
You really can’t go wrong drinking a yogurt protein shake at any time of day! It provides a nutritious boost along with plenty of protein to support your health goals.
Do Yogurt Shakes Help You Lose Weight?
Yogurt shakes can be an effective tool for weight loss for several reasons:
High in Protein
The protein from the yogurt and other shake ingredients helps manage hunger and appetite. Protein takes longer to digest, leaving you feeling fuller for longer to prevent overeating.
Provides Nutrients Without Excess Calories
Using nonfat or low fat yogurt allows you to get nutrients like calcium and probiotics without adding in unnecessary saturated fat and calories.
Low Glycemic Index
The natural sugars in yogurt have a low glycemic index, meaning they won’t cause sharp spikes and crashes in blood sugar. Steady blood sugar promotes satiety.
Increase Satiety
The combination of protein, fat, and carbs in a yogurt shake keeps you satiated between meals and prevents splurging on empty calories.
Works as Meal Replacement
Subbing a yogurt shake for higher calorie meals leads to an overall reduction in daily calorie intake that promotes weight loss over time.
Supports Exercise Regimen
The protein and nutrients in yogurt shakes helps build and maintain muscle while fueling you for effective workouts. Building muscle further boosts metabolism.
So enjoy yogurt shakes as part of an overall healthy diet and active lifestyle to effectively lose or manage weight over the long run.
What to Add to a Yogurt Protein Shake
One of the great things about yogurt shakes is how versatile they are. You can include all sorts of mix-ins to create different flavors, textures, and nutrition profiles. Here are some healthy add-ins to try:
Fruits
Fruits add fiber, vitamins, antioxidants, and natural sweetness:
– Bananas
– Berries – blueberries, strawberries, raspberries
– Pineapple
– Mango
– Peach
– Cherry
– Apple
Vegetables
Veggies provide vitamins, minerals, and fiber:
– Spinach
– Kale
– Carrots
– Beets
– Sweet potato
Nut Butters
Nut butters add protein, healthy fats, and flavor:
– Almond butter
– Peanut butter
– Cashew butter
Seeds
Seeds provide fiber, healthy fats, vitamins, and minerals:
– Chia seeds
– Flaxseed
– Hemp seeds
– Pumpkin seeds
Nuts
Nuts give you crunch, fiber, vitamins, minerals, and plant-based protein:
– Almonds
– Walnuts
– Pecans
Protein Powder
Add an extra dose of protein with whey, plant, egg, or collagen protein powder.
Extracts
Flavor extracts like vanilla, almond, and coconut enhance the taste.
Healthy Fats
Include fats for creaminess, flavor, and nutrients:
– Avocado
– Nut or seed butter
– Coconut oil
– Flaxseed oil
– Chia seeds
Herbs/Spices
Herbs and spices add flavor diversity without calories:
– Cinnamon
– Ginger
– Mint
– Vanilla
– Cacao powder
– Matcha powder
Liquid
Use liquid to achieve your desired texture:
– Milk – dairy, almond, soy, oat
– Juice – orange, apple, berry
– Water
– Tea
– Coffee
Mix and match ingredients to create your own signature yogurt protein shake recipes!
Best Yogurt Protein Shake Recipes
Here are some tasty yogurt protein shake recipes to try:
Chocolate Peanut Butter Banana Protein Shake
– 1/2 cup plain Greek yogurt
– 1 scoop chocolate protein powder
– 1 banana
– 2 tbsp peanut butter
– 1 cup milk
– 1 tbsp cacao nibs
– Ice
Blueberry Lime Yogurt Shake
– 1/2 cup vanilla Greek yogurt
– 1 cup blueberries
– Juice of 1 lime
– 1 tbsp honey
– Water and ice
Tropical Strawberry Shake
– 1/2 cup vanilla yogurt
– 1 cup strawberries
– 1/2 cup pineapple
– 1/2 banana
– 1/4 cup orange juice
– Ice
Green Protein Power Shake
– 1/2 cup plain Greek yogurt
– 1 scoop vanilla protein powder
– 1 cup spinach
– 1/2 banana
– 1 tbsp peanut butter
– 1 cup almond milk
– Ice
PB & J Protein Shake
– 1/2 cup Greek yogurt
– 1 tbsp peanut butter
– 1/4 cup blueberries
– 1/4 cup strawberries
– 1 scoop vanilla protein powder
– 1/2 banana
– 1 cup milk
– Cinnamon
The options are endless when adding yogurt into protein shakes!
Should You Blend Yogurt Protein Shakes or Shake Well?
For yogurt protein shakes, it’s best to use a blender rather than just shaking everything together in a container. Blending allows you to:
Achieve Smooth, Creamy Texture
Blending breaks down yogurt and other ingredients to create a perfectly smooth shake texture. Shaking leaves shakes with a gritty, chunky consistency.
Mix Thick Ingredients
A blender mixes in thick ingredients like Greek yogurt, nut butters, avocados, protein powders, and ice thoroughly so they don’t separate or clump. Shaking can leave chunks that don’t fully incorporate.
Avoid Foam and Froth
Simply shaking a yogurt shake generates foam and froth on top. Blending incorporates air for a light, smooth shake minus excess froth.
Blend Leafy Greens
Blending breaks down fibrous ingredients like spinach so you get their nutrients without a gritty texture. Shaking leaves greens whole and chewy.
Use Frozen Fruit
You can use frozen fruit in a blended shake. Shaking chunks of frozen fruit together would be nearly impossible.
For the best texture and flavor, always blend up your yogurt protein shakes. Use a regular countertop blender, personal-sized blender, or blender bottle. Blend until completely smooth before drinking.
Tips for the Best Tasting Yogurt Shakes
Follow these tips for yogurt protein shakes that taste as amazing as they are nutritious:
– Use frozen fruit for thickness and chill.
– Add a liquid base like milk, juice, or tea.
– Sweeten with honey, maple syrup, dates, or vanilla extract instead of sugar.
– Play around with mix-ins like spices, extracts, herbs, cocoa, and coffee.
– Use Greek yogurt for a rich, creamy base.
– Blend well until frothy and smooth.
– Garnish with toppings like granola, coconut, cacao nibs or berries.
– Drink yogurt shakes chilled right after making them.
– Use ripe, flavorful fruits like bananas, mangos and pineapple.
– Keep flavor combinations simple instead of too many mix-ins.
– Stick to 1/2 cup yogurt per serving as too much can dilute flavor.
– Store any leftovers in an airtight container in the fridge.
With the right ingredients and proportions, yogurt shakes can be just as delicious as they are healthy!
Potential Downsides of Putting Yogurt in Protein Shakes
While yogurt adds beneficial nutrients and thickness to shakes, there are a few potential downsides to keep in mind:
Added Calories and Carbs
The natural sugars in yogurt contribute additional calories and carbohydrates. For low carb or low calorie diets, yogurt may need to be limited.
Allergies and Intolerances
Those with dairy, lactose, casein or whey allergies or intolerances will likely want to avoid yogurt. Plant-based yogurt may be tolerated as an alternative.
GI Issues
Some people experience gas, bloating or stomach discomfort from the lactose in yogurt, especially in large amounts. Consider smaller servings of yogurt or lactose-free yogurt.
Higher Acid Load
Too much yogurt can create an overly acidic environment in the body for those susceptible to heartburn or acid reflux.
Less Control Over Texture
The thickness of yogurt makes shakes creamier, but also more difficult to finely adjust texture preferences.
Sugar Content in Flavored Varieties
Heavily sweetened flavored yogurts quickly increase the sugar content of shakes. Stick to unsweetened yogurt.
Masks the Taste of Other Ingredients
Too much yogurt can leave a dominant sour yogurt taste that covers up other fruits, veggies, and flavors.
So while yogurt can positively contribute to shakes, use sensible amounts based on your individual nutrition needs and preferences.
Conclusion
Yogurt is a nutritious and beneficial ingredient to add to protein shakes. Greek yogurt provides protein and thickness for a smooth, creamy drink. The probiotics, vitamins, minerals, and carbs in yogurt support health, muscle building, workout recovery, and weight management goals.
Yogurt blends well with a wide variety of other shake add-ins like fruits, veggies, nut butters, protein powder, herbs and extracts. For the best results, opt for plain, unsweetened Greek yogurt and blend shakes thoroughly until smooth.
Aim for around 1/2 cup yogurt per serving of shake. Yogurt protein shakes make a tasty and satisfying breakfast, snack or post-workout meal any time of day. Just be mindful of potential downsides like lactose intolerance, added carbs and calories, and acidity.
With the right recipe, yogurt can take your shakes to the next level in terms of flavor, nutrition, and health advantages. Yogurt provides a creamy, smooth base to build delicious high protein shakes ideal for supporting an active, fit lifestyle.
