What Is Yogurt, low-fat and How Can I Use It?

Yogurt, low-fat is easier to cook with than it looks. Here's how to choose, use, and store it, what to substitute, and 223 recipes to get you started.

What is yogurt, low-fat?

Low-fat yogurt is yogurt cultured from 1% or 2% milk, with most of the cream skimmed before fermentation. It keeps the tang and the live cultures of full-fat yogurt while cutting calories, which is why it turns up so often in lighter cooking and baking.

The trade-off is body. With less fat, low-fat yogurt is thinner and a touch more sour, and it is quicker to break when it meets high heat.

Cooking and Baking With It

Cold, it is a workhorse: the base of smoothies, dips, dressings, and marinades. Its acidity also tenderizes meat, which is the whole idea behind a Yogurt Tandoori Marinade where it both seasons and softens the chicken.

In baking, low-fat yogurt acts like buttermilk. Its lactic acid reacts with baking soda to lift a batter and keeps the crumb tender, the trick in Irish Yogurt Bread and in tender Molasses & Ginger Scones.

Frozen, it sets into a lighter dessert than ice cream, like a quick Frozen Peach Yogurt.

The Curdling Problem

Heat is where low-fat yogurt fails. Stir it into a simmering curry or soup and it splits into grainy curds and watery whey, because the milk proteins coagulate and the lower fat does little to shield them.

Three things prevent it. Temper the yogurt first by whisking in a few spoonfuls of the hot liquid before it goes into the pot, or stir a teaspoon of cornstarch into it to stabilize the proteins.

Above all, keep the dish below a hard boil and fold the yogurt in near the end, off direct heat.

This is also why low-fat curdles faster than full-fat: the fat in whole-milk yogurt buffers the proteins, so it tolerates more heat before breaking.

Substitutes

Full-fat yogurt swaps in one-to-one and actually behaves better under heat, so reach for it when a sauce must simmer. Greek yogurt is thicker; thin it with a splash of milk to match low-fat's pourable texture.

Buttermilk is the closest baking substitute, cup for cup, with the same acid-and-soda lift. Sour cream works too but adds back fat and richness. For a dairy-free version, unsweetened soy or coconut yogurt holds up reasonably in both baking and cold dishes.

Buying and Storage

Read the label for "live and active cultures" if you want the probiotic benefit, and check the sugar line; flavored low-fat tubs often carry as much added sugar as dessert. Plain is the flexible choice for cooking.

Keep it cold near 38°F (3°C) and sealed, since yogurt absorbs fridge odors. It stays good for one to two weeks past the printed date if it still smells clean.

A little surface whey is normal, so just stir it back in. Do not freeze it for later cooking, since thawing turns the texture grainy.

Nutrition

Quick facts

Food group: Yogurt, low-fat is a member of the Dairy and Egg Products US Department of Agriculture nutritional food group.

In Chinese

酸奶，低脂

British (UK) term

Yogurt, low-fat

en français

yogourt faible en gras

en español

yogur, bajo en grasa

How much does yogurt, low-fat weigh?

Related

Dairy and Egg Products

Recipes using yogurt, low-fat

There are 223 recipes that contain this ingredient.

New Potato Salad with Dried Tomatoes

This creamy and flavorful new potato salad is a great side dish with any summer BBQs.

Golden Polenta & Egg with Mustard Sauce

Crispy polenta is served with tender green beans, a soft-boiled egg, and a tangy yogurt mustard sauce. An easy yet sophisticated gluten-free breakfast to impress.

Mini Pancakes with Berry Sauce

Light mini pancakes made with yogurt and egg whites, served with a homemade cornstarch-thickened berry sauce. A leaner brunch stack that doesn't taste like a compromise.

Yummy Cheese Muffins (Healthier Version)

100% whole wheat flour, roasted bell pepper, scallions, and olive oil together make these muffins a much healthier snack, and still taste cheesy and delicious.

Whole Wheat Blueberry Yogurt Pancakes with Blueberry Sauce

These deliciously moist pancakes are so easy to make and also packed with goodness. You can find juicy blueberry bursts in every bite. A perfect breakfast with a cup of orange juice.

Cucumber & Yogurt Dip

A quick and easy side dish that can be served with any Indian or hot main dish helps cool down the spiciness and bring the refreshing taste.

Baked Eggs Florentine

Baked eggs nestled in a bed of spinach and cheese with texture from carrots and water chestnuts - it's a low-calorie twist on Florentine you won't want to miss! Great for a weekend breakfast that uses items one has hanging around in the pantry.

Mexican Chicken Chili

Mexican chicken chili blends home-ground chicken breast with a little lean beef, simmered low and slow with warm spices and tomatoes. Topped with avocado, a dollop of yogurt, and fresh cilantro for a lighter bowl.

Award Winning Blueberry Crumb Cake

2007 Blueberry Bake-Off Child Winner, first place No. 1 Fernando Guerrero

Ginger Yogurt with Fruit

This ginger yogurt with fruit is very fresh and tasty, it always a good option, healthy too!

Chocolate & Yogurt Banana

Enjoy your banana with melted chocolate and low-fat vanilla yogurt.

Chilled Spinach Yogurt Soup

Chilled spinach yogurt soup with potato, dill, and a nutmeg finish. Bright green, tangy, low-fat, and ready for hot weather dinners or a cool starter.

Curried Tofu Salad

This tasty curried tofu salad can be used in many ways, as a filling of whole wheat pita, or you can just spread them on top of the toasted bread.

Apricot Ice Cream

Apricot ice cream with low-fat yogurt and fromage frais instead of cream. A lighter frozen dessert built on dried apricot puree, perfect for hot afternoons without the heaviness of dairy ice cream.

Very Orange Yogurt Muffins

Orange yogurt muffins with bright fresh zest, tangy yogurt, and a tender, light crumb. A breakfast muffin that tastes like sunshine and uses just one bowl for the wet ingredients.

Chipotle Coleslaw

Super quick, easy to make, and it's creamy and delicious with some nice crunch and freshness.

Cranberry Muesli

This is a different way for enjoying canola, you will find how different it is.

Bean Patties

Crispy pinto bean patties with cheddar and Worcestershire on whole wheat buns, topped with a tangy yogurt-horseradish sauce. Vegetarian burgers in 20 minutes.

Ginger-Pear Cake

Ginger-pear cake: a low-fat bundt cake with shredded pears, crystallized ginger, and whole wheat flour, topped with a ginger yogurt dollop. A healthier dessert for 12 with a surprisingly tender crumb.

Strawberry Yogurt Ice Cream

Strawberry yogurt ice cream with just four ingredients: pureed strawberries, sugar, yogurt, and whipped egg white. Lighter, tangy, no-cook summer treat.

Fresh Watermelon & Low-fat Vanilla Yogurt Ice

Frozen desserts are always welcomed, try this fresh watermelon and low-fat vanilla yogurt ice, very tasty and you no need to worry about calories and fat.

Chickpea Burgers & Tahini Sauce

Crispy pan-fried chickpea burgers with oregano and cumin, tucked into warm pita with a creamy lemon-tahini yogurt sauce. Vegetarian, healthy, and done in 25 minutes.

Leftover Turkey Waldorf Salad

A delicious way to use up your leftover turkey. Enjoy :)

Irish Cream Frozen Yogurt

A touch of Irish Cream teams up with chocolate for a mouth-watering change of pace.

Alaska Salmon Salad Sandwich

This quick and easy recipe will help you make a light but scrumptious lunch.

Delicious Carrot & Tarragon Tart

Looks beautiful and tastes delicious! Carrot gives the nice and bright color, tarragon is a great pairing with carrot. Using cheddar cheese, milk, yogurt and egg makes a cheesy, creamy and quiche like filling, which goes very well with the tasty crust.

Blueberry Frozen Yogurt

Fresh or frozen blueberries blend with low-fat yogurt, milk, and vanilla into smooth, tangy frozen yogurt that tastes like summer in a bowl. No ice cream maker needed if you freeze and stir.

Delicious August Corn Chowder

A refreshing twist on classic corn chowder using lots of summer vegetables this make-ahead cold soup is sure to cool your guests off on a hot summer day.

Broccoli, Caramelized Onion, & Cheddar Cornbread

Made with whole wheat flour, corn meal, cheddar cheese, caramelized onions and broccoli. This cornbread is super flavorul and moist.

Tuna Salad Sandwich

A quick, easy yet delicious tuna salad sandwich is ideal for a week-day lunch or supper.

Smashed Potatoes with Parsley & Scallions

Low-fat plain yogurt, chopped fresh parsley and scallions make the dish creamy and tasty. An excellent way to cook mini potatoes.

Creamy Ranch Salad Dressing (Light)

A light and healthy version of a creamy ranch salad dressing.

Moist Whole Wheat Pumpkin Muffins

These muffins are really good, just like recipe says they turned out super moist, the low-fat yogurt definitely added lots of moisture; and without any butter or oil, they were much lighter and super delicious!

Apple Breakfast Bar

You can use any dried fruits, they will come out as delicious as these bars. Perfect for grap-go breakfast or snack.

Creamy Superbowl Spinach Dip

Adding chestnuts to this creamy spinach dip gives bits of crunch. Quick and easy to make, very tasty, and is much healthier than any store bought dip. Serve with your favorite chips, pita chips or tortilla chips. Great for a Superbowl Sunday or any gathering with friends.

Banana Bran Muffins

Whole wheat banana bran muffins made with no butter or oil. Ripe bananas and low-fat yogurt keep them moist while unprocessed bran and whole wheat flour pack in the fiber. A healthy grab-and-go breakfast in 30 minutes.

Chili Over Sweet Potatoes

There are so many recipes that can help to use up the leftover chili.This is one of our favorites. So quick and easy to put together, and it tastes so good. Also, it's full of good-for-you ingredients. A perfect dinner on a cold winter day!

Autumn Apple Muffins

Wholesome autumn apple muffins made with bran, oats, whole wheat flour, yogurt, and plump raisins. Naturally low in sugar with warm cinnamon spice and grated apple in every bite. Ready in 45 minutes.

Spiced Kale & Chickpeas

Quick, easy and tasty! Serve it with naan bread, or steamed rice. Kale and chickpeas add varieties of nutrients, and the combination of the spices give lots of flavors as well. An excellent recipe to use up your kale!

Cherry Crumb Coffee Cake (Healthier Version)

Made this cherry crumb coffee cake with whole wheat flour and homemade cherry pie filling, it came out moist and very tasty. Not too sweet, and just the right balance. Great with a cup of coffee or tea.

Superbowl Ultimate French Onion Dip

This creamy and delicious French Onion dip is a great recipe when you have company, and it is also much healthier, with home made chips, enjoy the tasty food without worries and guilty.

Cucumber Herbed Salad Dressing

Light and flavorful vinaigrette goes well with any kind of greens or pasta salad.

Indian Spiced Cauliflower

Quick, easy and tasty braised cauliflower with Indian spices!

Phyllo Purses with Roasted Squash, Peppers, & Artichokes

This is an AMAZING and beautiful meal. Make sure you have lots of sauce!

Impossible Breakfast Bacon Pie For Two

No need for Bisquick, this single skillet breakfast pie is quick, easy make from scratch and perfect for two.

Low fat-Chocolate Brownies

Moist, crumbly and Delicious. Before baking, I felt the batter was not too moistened; after baking, it surprised me, the brownies looked great. When it cooled, I cut them into 24 pieces, they were really tasty.

Key Lime Pie-Low Fat

This Key Lime Pie was so much lighter, and the meringue topping was fluffy, creamy and super light. Enjoy this delicious key lime pie without feeling guilty!

Banana Yogurt Nut Muffins

Deliciously moist banana nut muffins are great for breakfast. Easy to make, and freeze well. For a even healthier version, use half whole wheat flour to replace half all-purpose flour.

Apple, Celery Salad with Creamy Toasted Walnuts Dressing

This sweet, sour yet savory salad has apples, celery, raisins, and toasted walnuts; tossed with a yogurt and mayonnaise dressing that makes the salad creamy and tasty.

Multigrain Blueberry & Ginger Muffins

These multigrain muffins are great for breakfast or snack. Oats, whole wheat flour and cornmeal with fresh or frozen blueberries, plain yogurt and ground ginger make these muffins tasty yet healthy.

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