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Low Fat Greek Yogurt
Lunch • India
How to Make Low Fat Greek Yogurt (Traditional & Healthy Version)
Low Fat Greek Yogurt, known as 'hung curd' or 'labneh' in many Indian homes, is a creamy, luscious dairy dish celebrated for its versatility and health benefits. In India, thick curd has long been a staple, especially in regions like Punjab, Gujarat, and South India, where it's served with fresh fruits, honey, or as a side with spicy curries and parathas. Greek yogurt’s luxurious texture is achieved by straining regular dahi (curd), removing most of the whey and leaving behind a concentrated, protein-rich delight. This recipe is a fantastic choice for those seeking a nutrient-dense, vegetarian dish that can be enjoyed as a lunch meal, snack, or even a wholesome dessert. Its tangy flavor profile and creamy consistency make it popular for festive occasions like Holi and Diwali, where it’s often used in chaats or as a healthy accompaniment. Making Low Fat Greek Yogurt at home ensures you have full control over the fat content, making it ideal for calorie-conscious individuals and those managing dietary restrictions. Enjoy this healthy, homemade treat that perfectly blends tradition with modern nutrition needs.
Ingredients(for 1 small bowl (approx. 200g))
- 1 litre Low fat milk (toned or double toned) (doodh)
- 2 tablespoons Starter curd (dahi) (homemade preferred)
- 1 large piece Muslin cloth (malmal ka kapda)
- 1/2 cup Fresh fruits (chopped; mango, pomegranate, or banana) - optional
- 1 teaspoon Honey (for natural sweetness) - optional
- 1 tablespoon Chopped nuts (badam, pista, or walnuts) - optional
- 1/4 teaspoon Roasted cumin powder (bhuna jeera powder) - optional
- a pinch Black salt (kala namak) - optional
Instructions
- 1
Boil the low fat milk (doodh) and let it cool to lukewarm temperature. Pour into a clean vessel.
5 minutes
Use fresh, good quality milk for best results.
- 2
Add the starter curd (dahi) to the lukewarm milk. Stir gently in one direction to mix well.
2 minutes
Do not add starter curd to hot milk; it will curdle unevenly.
- 3
Cover the vessel and allow the milk to set into curd for 6-8 hours or overnight in a warm place.
8 hours (passive)
In colder weather, keep the vessel inside an oven or wrap it with a towel.
- 4
Once set, place a large muslin cloth (malmal ka kapda) over a bowl. Pour the curd into the cloth.
2 minutes
Ensure the cloth is clean and free from detergent smell.
Why This Dish is Healthy
This homemade Low Fat Greek Yogurt recipe is a healthy choice because it uses toned milk, ensuring lower fat and calorie content while maintaining rich protein levels. Straining the curd removes excess lactose and whey, making it easier to digest. With no added sugar or artificial preservatives, this dish supports heart health, weight loss, and balanced nutrition, making it perfect for a healthy Indian lunch.
Low Fat Greek Yogurt is packed with high-quality protein, essential for muscle repair and satiety. It’s low in fat and carbohydrates, making it suitable for weight management and diabetic diets. Greek yogurt provides calcium for bone health, vitamin B12 for energy, and probiotics that promote healthy digestion. The addition of fruits and nuts boosts antioxidant, vitamin, and mineral content, supporting overall well-being and immune health.
Pro Tips
- 💡Tip 1: For extra thick Greek yogurt, increase straining time to 4-5 hours.
- 💡Tip 2: Use homemade dahi as a starter for best flavor.
- 💡Tip 3: Experiment with local fruits and spices for regional twists.
Storage & Serving
Store Low Fat Greek Yogurt in an airtight container in the refrigerator for up to 3 days. Always use a clean, dry spoon to avoid contamination.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 60.0 kcal |
