'Cheesecake' Protein Yogurt BowlApr 12, 2023
This yogurt bowl pairs Greek yogurt with protein powder for a flavourful, high protein snack. We use lemon juice and flavoured protein powder for a cheesecake-like flavour! Top the bowl with nuts or seeds and berries for satisfying fibre, carbs, and fats.
As Registered Dietitians we love integrating plain Greek yogurt into meals and snacks. Greek yogurt is loaded with protein and contains key micronutrients like calcium and potassium. Choosing a plain Greek yogurt eliminates the added sugars which may be desirable depending on your unique nutrition goals. That being said, the plain varieties of yogurt can be quite tart and lack the sweetness that makes yogurt enjoyable to eat! That's why in this recipe we mixed in some flavoured protein powder. The protein powder adds some sweetness to the yogurt without added sugars and also bumps up the total protein in the recipe! In addition to mixing in protein powder for sweetness, we also added berries and almond as satisfying toppings.
'CHEESECAKE' PROTEIN YOGURT BOWL
Click here for the full nutrition breakdown.
SERVING: this recipe serves one but feel free to adjust the portions to meet your unique needs and appetite. You can easily dial the portions up or down depending on your preferences!
- ¾ cup (175g) plain Greek yogurt
- 2 tablespoons (15g) vanilla protein powder*
- 1 tablespoon (15mL) lemon juice
- 2 tablespoons (30mL) water
- pinch of salt
- 1 cup (140g) frozen blueberries, thawed
- 2 tablespoons (15g) almonds
*we recommended using a dairy-based protein powder like a whey isolate or whey concentrate. Plant-based protein powders may cause a gritty texture in the yogurt base. Brands we've used and enjoy in this recipe include PEScience, TC Nutrition, and Diesel.
NOTE: You can easily change up the ingredients in this recipe to create a unique flavour combination. Swap the almonds for any nut or seed that you enjoy and change out the blueberries for fresh berries or any frozen berry you enjoy! You could even make a chocolate yogurt bowl by removing the lemon juice and using chocolate protein powder instead of vanilla.
Combine the yogurt base by mixing together plain Greek yogurt, vanilla protein powder, lemon juice, water, and a pinch of salt. You can omit the lemon juice but we like adding it for a cheesecake-like flavour!
Top the yogurt bowl with your desired toppings. We used blueberries and almonds!
At Vitality Nutrition our nutritionists encourage clients to build balanced meals and snacks using the Fundamental Four model we teach inside our online course and nutrition coaching programs. The Fundamental Four includes four food groups that each offer unique benefits to blood sugar management, energy levels, sport performance and recovery, and more. Let's review a breakdown of the four food groups and how this snack stacks up!
- Protein: Plain Greek yogurt and protein powder combine to offer over 30g of protein. You can adjust the portions of yogurt and protein powder to match your unique nutrition needs and hunger levels.
- Fat: Almonds offer satiating fats to this recipe alongside a satisfying crunch factor. You can choose any nut or seed you enjoy or have stocked in your kitchen!
- Volume: We used frozen blueberries to add 'volume' to this recipe alongside fibre, antioxidants, and colour! Frozen berries are just as nutritious as fresh and often more accessible and affordable.
- Carbs: While the berries in this recipe offer some carbohydrate, this snack does not contain a dense source of carbohydrates from a starch or higher carb fruit. If you'd like to boost the carb in this recipe to turn this snack into a balanced meal, you might consider adding granola or cereal! We'd especially recommend adding carbohydrate if this meal is a pre-workout or post-workout meal as carbohydrate provide energy for your workouts and replenish muscle glycogen after your workout.
Our dietitians teach you to build meal and snack ideas that are unique to your personal goals whether that be managing a chronic condition, changing body composition, improving energy, building a healthy relationship with food, supporting hormones, or navigating changes in the lifecycle like a pregnancy, breastfeeding, peri-menopause or menopause, and others. While these goals may be unique, a foundation that stays consistent is learning to support blood sugars by building meals and snacks that incorporate protein, fats, fibre, and carbohydrates.
Looking for more Greek yogurt recipes? Try our Greek yogurt bars!
If you are looking for support from a Registered Dietitian to plan balanced, nutritious, and quick meals then click here to learn more about our services. Our team of Registered Dietitians supports clients in-person in Saskatoon and Regina and virtually across Saskatchewan!
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