Best Greek Yogurt Substitutes (With Ratios)
The best Greek yogurt substitute is regular plain yogurt that you strain yourself: spoon 2 cups (about 480 g) into a sieve lined with a coffee filter and refrigerate for 2–4 hours. You'll get about 1 cup of thick yogurt you can use 1:1.
Greek yogurt substitutes
| Substitute | Amount per 1 cup (about 250 g) Greek yogurt | Best for | Why it works |
|---|---|---|---|
| Strained regular yogurt | 2 cups yogurt, strained to 1 cup | Everything | It is the same process used to make Greek yogurt |
| Sour cream | 1 cup | Baking, dips, toppings | Similar thickness and acidity; richer |
| Skyr | 1 cup | Smoothies, breakfast bowls, dips | Strained cultured dairy, even higher in protein |
| Labneh | 3/4 cup + 2–3 tbsp milk or water | Dips, spreads, tzatziki | Very thick strained yogurt; thin to match |
| Regular plain yogurt | 1 cup, and cut other liquid by 2 tbsp | Muffins, quick breads | Same acid and flavour, just more water |
| Blended cottage cheese | 1 cup, puréed smooth | High-protein dips | Casein curds become creamy when blended |
| Thick coconut or soy yogurt | 1 cup | Dairy-free baking and dips | Cultured, tangy and thick |
Why Greek yogurt is thick
All yogurt starts as milk fermented by lactic acid bacteria. As they eat lactose, they make lactic acid, dropping the pH to around 4.2–4.6. At that acidity, casein proteins lose their electrical charge and link into a soft gel that traps water.
Greek yogurt is that gel strained. Draining away whey removes water, some lactose and minerals, roughly doubling protein to around 9–10 g per 100 g versus 3.5–4 g in regular yogurt. Less water plus more protein equals that dense, spoon-standing texture.
How it behaves in baking
Greek yogurt brings three things to a batter: moisture, fat (in full-fat versions) and acid. The acid reacts with baking soda to make carbon dioxide, so swaps should be acidic too. Sour cream, buttermilk and regular yogurt all are. Milk is not; if you must use milk, add 1 tbsp lemon juice per cup. See baking soda vs baking powder for more on the reaction.
Because Greek yogurt is thick, recipes often count on it adding little free water. Thinner swaps need you to hold back a bit of the recipe's milk or water.
When NOT to swap
- Tzatziki and thick dips need real thickness; unstrained yogurt makes them watery.
- Boiling sauces and curries: low-fat yogurts curdle. Add off the heat or temper by whisking in a little hot liquid first.
- Flavoured or sweetened yogurts don't belong in savoury dishes or tested baking recipes.
- Non-cultured "yogurt-style" products may lack acid, so baking soda won't fully react.
Questions
Can I use regular yogurt instead of Greek yogurt?
Yes. Strain 2 cups (about 480 g) of plain yogurt in a coffee-filter-lined sieve in the fridge for 2–4 hours to get about 1 cup of thick Greek-style yogurt. Unstrained, it works in baking if you reduce other liquids by about 2 tbsp per cup.
Can I substitute sour cream for Greek yogurt?
Yes, 1:1. Sour cream is richer and slightly less tangy, but has similar thickness and acidity, so it behaves the same in cakes, dips and sauces.
Why does Greek yogurt curdle in hot sauces?
Its concentrated proteins tighten and squeeze out water when heated near a boil, especially in low-fat versions. Stir it in off the heat, or mix 1 tsp cornstarch per cup into the yogurt first to stabilize it.
Is skyr the same as Greek yogurt?
Not quite, but it swaps 1:1. Skyr is an Icelandic cultured dairy product that is strained even more, so it is slightly thicker, higher in protein and milder.