Keto Recipes

A creamy Greek yogurt smoothie garnished with blueberries.

Greek Yogurt Smoothie

A healthy Greek yogurt smoothie recipe to use as a base! Try this fun combo of pineapple and berries, or explore your own favorite flavors. The sky is the limit.

A Greek Yogurt Smoothie is a great way to start the day off with beneficial probiotics, protein, and a variety of fruits and vegetables. It’s super creamy, and turns smoothies into a dessert-like consistency. Turn this recipe into your favorite flavor combo! Add strawberries, blueberries, mango, bananas, a variety of greens, or even flavors like cocoa powder or chai spice.

A GREEK YOGURT SMOOTHIE FORMULA

Smoothies are a great way to pack in nutrients. I love starting my day with a smoothie, and knowing I am front-loading my day with protein, fruits, veggies, and healthy fats.

They are ideal for busy lifestyles. I can’t imagine an easier way to get such a variety of healthy foods in! When the mood strikes, a smoothie is a perfect quick snack.

Greek yogurt has long been a favorite smoothie addition of mine. It adds a creamy and tangy flavor. The Greek yogurt taste compliments the sweetness fruit!

When making smoothies, I like to think of this balanced approach:

1-2 servings of vegetables (think spinach, kale, cauliflower, and zucchini)

1-2 servings of fresh fruits (fruit is high in sugar, but that is mediated by the fiber and protein in a balanced smoothie!)

1 T healthy fat (coconut oil, MCT oil, avocado, or nut butter)

20-45 g of protein (depending on whether it’s a meal or a snack. This can be a combination of Greek yogurt and protein powder).

Unsweetened liquid (such as almond milk, coconut milk, oat milk, or green tea. Avoid apple juice or other liquids that add sugar without fiber.)

Extra Ingredients: Add flavor and healthy nutrients by throwing in some superfoods! Matcha, cinnamon, turmeric, vanilla extract, and cacao powder are great options

WHY IS GREEK YOGURT GOOD FOR SMOOTHIES?

Greek yogurt has a range of health benefits!

It’s a great way to add protein to a smoothie. 1/2 cup of Greek yogurt has 15-20 grams of protein. It’s a great option for people who prefer not to use protein powders. Adding protein to smoothies makes them more satiating.

Greek yogurt is UBER creamy! Honestly, yogurt adds a tangy flavor and creamy consistency that makes smoothies dessert-like. I use it in my Chocolate Chip Mint Smoothie!

It’s a fermented food, meaning it has probiotics that help improve gut health. Be sure to buy a plain, high quality Greek yogurt with multiple bacteria strains for the most benefits.

IS IT BETTER TO PUT MILK OR YOGURT IN A SMOOTHIE?

Dairy milk is often difficult to digest. Yogurt contains bacteria that is more beneficial to digestion. In addition, Greek yogurt has more concentrated protein.

Non-dairy milks are great for thinning smoothies out. I recommend a combination of unsweetened, non-dairy milk and plain, unsweetened Greek yogurt.

Creamy yogurt also gives smoothies a tangy flavor and better consistency!

 

A healthy Greek yogurt smoothie recipe to use as a base! Try this fun combo of pineapple and berries, or explore your own favorite flavors. The sky is the limit.

Prep Time: 5 mins

Cook Time: 0 mins

Total Time: 5 mins

Course: Breakfast

Cuisine: American

Servings: 1 smoothie

Ingredients

1/2 cup pineapple frozen

1/2 cup strawberries frozen

1/2 cup blueberries frozen

2 cups fresh spinach

1/2 cup Greek yogurt

1/2 cup almond milk

collagen protein

protein powder I like unflavored whey isolate

Instructions

All all ingredients into a blender.

Process on high for about a minute, until the smoothie is very smooth and creamy. Adjust the thickness by adding more/less almond milk, or throwing in a few extra frozen berries.

Notes

Strawberry Greek Yogurt Smoothie

A delicious strawberry banana Greek yogurt smoothie, perfect for those who enjoy sweet and fruity flavors!

1 cup frozen strawberries

1/2 frozen banana

1/2 cup Greek Yogurt

1/2 cup almond milk

Optional: Greens or frozen zucchini

Optional: Protein Powder or Collagen

Blueberry Greek Yogurt Smoothie

This banana-free Greek yogurt smoothie is packed with antioxidants. I have heard nutrition experts claim that blueberries are the most beneficial food to include in your diet daily. Opt for wild blueberries for the maximum benefits.

1 1/2 cups frozen blueberries

1/2 cup Greek Yogurt

1/2 cup almond milk

Optional: Greens or frozen zucchini

Optional: Protein Powder or Collagen

Optional: Chia seeds, cinnamon, MCT oil, coconut oil

Mango Greek Yogurt Smoothie

Sweet mango tastes delicious with a burst of orange flavor! Other great flavors with mango are strawberry, banana, or dragon fruit. You might also love this Dragon Fruit Smoothie.

1 cup frozen mango

1 frozen mandarin orange (or 1/4 cup orange juice)

1/2 cup Greek Yogurt

1/2 cup almond milk

Optional: Greens

Optional: Protein Powder or Collagen

Optional: Matcha, MCT oil, coconut oil

Chocolate Greek Yogurt Smoothie

I love using MCT oil in my Greek yogurt smoothie. It adds a great creamy texture, and is known to be energizing for your body and brain. If you’d rather, opt for a nut butter.

1 frozen banana (cut into quarters)

1/2 cup Greek Yogurt

1/2 cup almond milk (or full fat coconut milk!)

2 tablespoons cacao powder

1 tablespoon MCT or Coconut Oil (adds creaminess)

Optional: Greens

Optional: Protein Powder or Collagen

Chai Spice Greek Yogurt Banana Smoothie

The sky is the limit when it comes to adding flavor! Chai spice, cinnamon, turmeric, ginger, and vanilla are great flavor enhancers for smoothies (and it doesn’t hurt that they all have anti inflammatory properties!).

1 frozen banana (cut into quarters)

1/2 cup Greek Yogurt

1/2 cup almond milk (or full fat coconut milk!)

1-2 teaspoons chai spice (depending on how spicy you like it!)

1-2 teaspoons of honey or maple syrup, if desired

1 tablespoon MCT or Coconut Oil (adds creaminess)

Optional: Greens

Optional: Protein Powder or Collagen

Amp up your Greek Yogurt Fruit Smoothie!

Add superfoods and spices to give your smoothie more power!

Hemp seeds (for more protein + fiber)

Chia Seeds (fiber!)

Matcha Green Tea powder (flavor + antioxidants)

MCT Oil or MCT Oil Powder (creamy consistency plus ketone-producer, which helps with mental clarity. Studies have shown it increases brain energy by 8-9%.)

Spirulina (has a dense nutrient content, including protein, iron, and copper. Make things really fun by using a BLUE spirulina!

Nut Butters (healthy fats!): Sunflower seed butter, cashew butter, or almond butter are my favs. If you opt for peanut butter, find one without added oils or sugars.

A little bit of honey. Honey has anti microbial and anti viral properties, in addition to adding a sweet flair to your smoothie.

Nutritional Info:

Calories: 199kcal | Carbohydrates: 33g | Protein: 14g | Fat: 3g | Saturated Fat: 0.2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 0.01g | Cholesterol: 5mg | Sodium: 248mg | Potassium: 733mg | Fiber: 6g | Sugar: 23g | Vitamin A: 5727IU | Vitamin C: 106mg | Calcium: 347mg | Iron: 2mg

The perfect summer dessert, this Strawberry Cheesecake recipe comes together easily in a few straightforward steps. A rich, creamy, and smooth cheesecake topped with strawberries, you won’t be able to get enough of it!

Course: Dessert

Cuisine: American

Prep Time: 30mins

Cook Time: 1hr 35mins

Total Time: 9hrs 5 mins

Servings: 8 servings

Ingredients:

For the Crust:

2 ¼ cups graham cracker crumbs (270 g)

3 tablespoons granulated sugar

5 tablespoons unsalted butter melted (70 g)

For the Filling:

3 blocks cream cheese room temperature (8-ounce/227g)

1 ¼ cups granulated sugar (250 g)

¼ teaspoon salt

½ cup sour cream room temperature (120 g)

2 teaspoons lemon zest

2 teaspoons vanilla extract

3 large eggs room temperature, and lightly beaten

For the Topping:

2 pounds fresh strawberries halved and divided (900g)

½ cup granulated sugar (100g)

2 teaspoons vanilla extract

2 teaspoons cornstarch

¾ cup water (180ml)

Instructions:

For the Crust:

Preheat the oven to 350°F. Lightly spray a 9-inch springform pan with baking spray.

In a medium bowl, combine the graham cracker crumbs and sugar. Stir in butter until well incorporated and mixture holds together when tightly squeezed. Transfer the mixture to the prepared pan. Using a tall flat-bottomed glass, press the graham cracker mixture into the bottom and 1 inch up the sides of the pan. (I find it easiest to start with the sides, then press the remaining crumbs into the bottom.) Place the pan on a rimmed baking sheet.

Bake for 10 to 15 minutes or until the crust is fragrant and starting to turn golden brown on the edges. Let cool completely.

For the Filling:

In the bowl of a stand mixer fitted with a whisk attachment, add the cream cheese. Beat on medium-low speed until very smooth, about 2 minutes. Add the sugar and salt and beat until fully incorporated, about 2 minutes more, stopping to scrape down the sides of the bowl a few times during mixing.

Add the sour cream, lemon zest, and vanilla. Beat on medium speed until fully incorporated, about 1 minute. Scrape down bowl. Add the eggs, and beat just until fully combined, about 1 minute, stopping to scrape down the bowl once during mixing. Pour the filling into the cooled crust. (It should come up over the side of the crust and will be very full).

Bake for 15 minutes. Reduce the oven temperature to 300°F and bake until lightly puffed, the filling around edges is set, and the center has a slight jiggle, about 1 hour. Leaving the oven door shut, turn the oven off, and allow the cheesecake to cool for 1 hour. Remove the cheesecake from the oven and let it cool to room temperature. Loosely cover with a tea towel or paper towel and refrigerate overnight or for at least 6 hours.

For the Topping:

In a medium saucepan, combine 1 pound of strawberries, water, and sugar. Sprinkle with cornstarch and stir to combine.

Place the saucepan over medium heat and bring the mixture to a boil, stirring frequently. Boil for 5 minutes. Using a potato masher, mash the strawberries until they are very broken down. Continue cooking until the sauce is thickened, about 10 minutes. Remove from the heat and stir in the remaining 1 pound of strawberries and vanilla. Transfer to a bowl and let cool until lukewarm.

When ready to serve, run a knife around the edge of the cheesecake. Release the spring and removed the sides. Transfer the cheesecake to a serving plate and top with the cooled strawberry sauce. Refrigerate the cheesecake covered for up to 4 days.

Notes:

Do not overwhip the filling as it will introduce too much air to the batter. Overwhipping the batter will make the cheesecake rise too much and collapse in the middle.

Do not open the oven to peek at your strawberry cheesecake. The hot air from the oven will escape, and the cold air enters the oven, causing the cheesecake to fall or crack.

Make sure you budget enough time to make this cheesecake, as it requires several hours to cool.

Room temperature ingredients are ideal as they mix easier without accidentally over mixing. If your eggs are cold, place them in a bowl of warm water.

To bring your cream cheese to room temperature, leave it out the night before or heat it in the microwave for 20 seconds at 50% power.

Nutritional Info:

Calories: 449kcal | Carbohydrates: 76g | Protein: 5g | Fat: 15g | Saturated Fat: 7g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 1g | Cholesterol: 97mg | Sodium: 265mg | Potassium: 267mg | Fiber: 3g | Sugar: 60g | Vitamin A: 428IU | Vitamin C: 67mg | Calcium: 66mg | Iron: 2mg

Delicious Fruity Low Syn Skinny Trifle – a perfect summer time treat

We have had some glorious summer weather here the last few days and so I really fancied a summery fruity treat to enjoy while sat out in the garden.

I don’t know why but summer time always makes me crave jelly, probably because it is nice and cold and fruit when out of the fridge.

However rather than just make up a bowl of jelly, I decided on this lovely Skinny Trifles, which are perfect for enjoying while sat out in the garden.

Traditionally Trifle is Jelly with sponge fingers, thick creamy custard and fresh cream. My mum made the most amazing trifles, occasionally though she would add Sherry, but truth be told, I hated it with sherry and wasn’t keen on the sponge fingers either. I much prefer just jelly, custard and cream with a few sprinkles on top.

As these are a skinny trifle version, I’ve skipped the custard and instead gone for a layer of banana yoghurt and berries. It’s a perfect combination, lovely and fruity and refreshing for a warm summers day.

YIELD: 4 SERVINGS

PREP TIME: 10 minutes

TOTAL TIME: 10 minutes

Ingredients:

• 1 box of sugar free jelly (I used raspberry) – 2 syns
• 4x80g fat free yoghurt (I used banana)
• 1.5 cups of mixed berries
• 4×4 tbs of light aerosol cream – 6 syns
• 1 tbs of rainbow sprinkles – 1 syn

Instructions:

1. Make up the jelly by packet instructions
2. Equally divided among 4 glasses and refrigerate too set.
3. Top each glass with 80g of yoghurt and mixed berries, then 4 tbs of light aerosol cream.
4. Sprinkle each glass with 1 tsp of sprinkles.
5. If only using one, I recommend layering when ready to eat.
6. Add to a glass, top with the yoghurt, then some fresh fruit and lastly the squirty cream.
7. ENJOY!!!

A yummy and quick dessert

Notes

This recipe is gluten free, Slimming World and Weight Watchers friendlyExtra Easy – 2.5 syns per servingOriginal – 2.5 syns per servingGreen – 2.5 syns per servingWW Smart Points – 3Gluten Free – ensure all toppings are gluten free

Nutritional information is an estimate and is to be used for informational purposes only.

Nutritional Info:

Yield: 4

Serving Size: 1 serving

Amount Per Serving

Calories99TotalFat2.4gSaturatedFat2.1gSodium97mgCarbohydrates13.2gFiber1.9gSugar9.4gProtein4.6g

This easy fruit smoothie recipe calls for just three ingredients: yogurt, fruit juice and frozen fruit. Mix up your fruit combinations from day to day for a healthy breakfast or snack that never gets boring.

Active Time: 10 mins

Total Time: 10 mins

INGREDIENTS:

• 3/4 cup nonfat plain yogurt
• 1/2 cup 100% pure fruit juice
• 1 1/2 cups (6 1/2 ounces) frozen fruit, such as blueberries, raspberries, pineapple or peaches

Directions:

1. Puree yogurt with juice in a blender until smooth.
2. With the motor running, add fruit through the hole in the lid and continue to puree until smooth.

Nutritional Info:

Serving Size 2 cups 

Calories279 total carbohydrate 56g dietary fiber 7g total sugars 46g protein 12g total fat 2g saturated fat 0g cholesterol 4mg vitamin a 121iu vitamin c 9mg folate 38mcg sodium 149mg calcium 394mg iron 1mg magnesium 53mg potassium 719mg

Red lentils give this smoothie a plant-based protein boost. To make this smoothie vegan, try using unsweetened coconut beverage or almond milk in place of the dairy milk.

Prep Time: 5 mins

Total Time: 5 mins

INGREDIENTS:

1 banana, frozen

½ cup cooked red lentils

½ cup nonfat milk

2 teaspoons unsweetened cocoa powder

1 teaspoon pure maple syrup

Directions:

1. Combine banana, lentils, milk, cocoa and syrup in a blender.
2. Puree until smooth.

Nutritional Info:

Serving Size 1 smoothie 

Calories 310 total carbohydrate 64g dietary fiber 9g total sugars 25g added sugars 4g protein 15g total fat 2g saturated fat 1g cholesterol 3mg vitamin a 348iu vitamin c 11mg folate 109mcg sodium 57mg calcium 185mg iron 4mg magnesium 87mg potassium 939mg

This type of drink tends to be pricey in the big city juice bars. Now you can make the recipe at home.

Prep Time: 10 mins

Additional Time: 25 mins

Total Time: 35 mins

INGREDIENTS:

• 1 cup sliced carrots
• ½ teaspoon finely shredded orange peel
• 1 cup orange juice
• 1 ½ cups ice cubes
• 3 (1 inch) pieces Orange peel curls

Directions:

1. In a covered small saucepan, cook carrots in a small amount of boiling water about 15 minutes or until very tender.
2. Drain well. Cool.
3. Place drained carrots in a blender.
4. Add finely shredded orange peel and orange juice.
5. Cover and blend until smooth. Add ice cubes; cover and blend until smooth.
6. Pour into glasses. If desired, garnish with orange peel curls.

Nutritional Info:

Serving Size 5 ounces

Calories 55 total carbohydrate 13g dietary fiber 1g protein 1g sodium 16mg