Greek Yogurt Bowl: Quick High Protein Meal

This simple 5-minute Greek Yogurt Bowl offers an ideal protein to carb ratio to help you keep balanced glucose levels and satisfy your hunger any time of day. It's also easy to meal prep a few in advance for a quick breakfast or lunch.

Our own Registered Dietitian Nutritionist, Jen Birge, gets many requests for easy meals that meet her recommended 1:2 protein to carb ratio. Jen explains this 1:2 ratio and why it's important for balancing glucose levels in this article.

And, to learn more about why this meal is Dietitian Approved read her section below. She even tested her glucose levels before and after eating the Greek Yogurt Bowl and shares her results.

Ingredients for Greek Yogurt Bowl

• Greek Yogurt: Our favorite brand is Fage yogurt because it's so rich and creamy, but choose whatever brand you like, as long as it has a minimum of 15 grams of protein per serving. For non-dairy, try the Kite Hill Plain Unsweetened Greek Style Yogurt, made from almonds.
• Hemp Hearts: A rich source of plant based protein and omega-3 fatty acids. And, they add nice chewy texture!
• Mixed Organic Berries: Some studies suggest that eating berries may help lower insulin resistance. They're also high in antioxidants, fiber, and vitamin C. So, load up, but choose organic to avoid harmful pesticides.
• Almond Butter: Adds a little protein and is a great source of healthy fats, but because it's high in calories, consume it in moderation.
• Medjool Dates: A natural, delicious way to sweeten your Greek Yogurt bowl. Limit to two dates per serving to minimize their effect on glucose levels.

How to Make a Greek Yogurt Bowl

All you need is your ingredients and five minutes to put it all together!

1. Measure out one cup of Greek yogurt into a bowl.
2. Rinse, dry, and prep your berries, and arrange them on top of the yogurt.
3. Prepare the dates by removing the pit (if there is one) and dicing it into small pieces. Toss the diced dates into the yogurt bowl.
4. Sprinkle with one tablespoon of hemp hearts.
5. Finish by adding one tablespoon of almond butter.

Variations

• Use different fruit: Stone fruit, which have a moderate glycemic index, are a great choice, especially when they're in season. Think cherries, peaches, nectarines, and plums.
• Use a different nut or seed butter, such as peanut butter, pistachio, or sunflower butter.
• Add ground chia seeds for added fiber and healthy fats.
• Top with toasted nuts or unsweetened coconut flakes for a delicious and healthy crunch.
• Stir or blend in frozen berries to naturally infuse the Greek yogurt with fruit flavor. Then add any of the above toppings.
• For a non-dairy Greek yogurt option, try Kite Hill Plain Unsweetened Greek Style Yogurt, with 17 grams of almond protein per serving.
• Use a different sweetener. Omit the dates and use 100% monkfruit, stevia or allulose if you want to reduce the carbs.

Recipe

Dietitian Approved by Jen Birge MS, RDN, CDCES

The Greek Yogurt Bowl is one that I often recommend to clients when they are looking for an easy meal that provides at least 30 grams of protein. It's not only super simple and easy to prepare, it's a nutrient dense and glucose-friendly meal.

What is a "glucose-friendly" meal exactly? It's a meal that will help keep your glucose levels balanced, with a good protein to carb ratio, and that helps improve insulin resistance.

Protein helps satisfy us, is important for maintaining and building muscle and helps balance our glucose levels.

Carbs on the other hand, increase glucose levels. So, we want to make sure our meals aren't loaded with carbs and this meal is just right with 30 grams of protein per serving and 41 grams of carbs per serving.

Jen's Glucose Response to the Greek Yogurt Bowl

Because we added two dates to sweeten the yogurt bowl, I tested my glucose levels before the meal and one hour after. Before the meal, my glucose was 81, and one hour after eating the meal, it increased to 106.

Ideally, we are keeping our glucose spikes at meals to 30 points or less, so this meal made the cut with a 25 point increase. If it had spiked my glucose more, we would have omitted the dates.

Just because my glucose increased 25 points, that does not mean yours will increase the same amount. There are other factors at play, such as our hydration level, the amount of activity we've done that day, the time since our last meal, our sleep quality, and more.

However, I know I tend to have a little insulin resistance and find that my glucose response is a good guide for crafting our meals.

Please Help Us Provide More Recipes by Providing Feedback

If you enjoyed this idea for a quick and easy way to sneak protein and fiber into your day, please leave us a comment and review below. Your comments help us grow! And, let us know if you have any recipe requests for glucose-friendly meals. We love hearing from you!