I go through a lot of Greek yogurt every week and it's not cheap to buy as much as I eat so I wind up making my own which brings the cost of these cups down to $0.50 each. If you buy plain, non-fat Greek Yogurt instead the price almost doubles. For me that amounts to a savings of almost $300 a year for all my yogurt needs. I'll included a quick guide to making your own Greek yogurt at the end of this recipe. It's really not that hard and you probably have all the tools you'll need to make it yourself.
Now on to the Greek yogurt snack cups.
Information
| Nutrition Facts | |
|---|---|
| Servings 1.0 | |
| Amount Per Serving | |
| calories 127 | |
| % Daily Value * | |
| Total Fat 3 g | 4 % |
| Saturated Fat 0 g | 1 % |
| Monounsaturated Fat 1 g | |
| Polyunsaturated Fat 1 g | |
| Trans Fat 0 g | |
| Cholesterol 5 mg | 2 % |
| Sodium 53 mg | 2 % |
| Potassium 229 mg | 7 % |
| Total Carbohydrate 15 g | 5 % |
| Dietary Fiber 0 g | 2 % |
| Sugars 11 g | |
| Protein 12 g | 24 % |
| Vitamin A | 0 % |
| Vitamin C | 0 % |
| Calcium | 13 % |
| Iron | 1 % |
| * The Percent Daily Values are based on a 2,000 calorie diet and these are just estimates. | |
I use these Glad 4 oz containers
but 4 ounce mason jars
are a good choice too.Prep Time: 10 minutes for about 8 cups
Yield: 1 serving (make as many servings at a time as you'd like I usually do 8 at a time)
Calories and Macros:
| Calories | Carbs | Fat | Protein |
|---|---|---|---|
| 127 | 15g | 3g | 12g |
Ingredients
- 1/2 cup non-fat plain Greek Yogurt
- 1 teaspoon chopped walnuts
- 1 teaspoon sliced almonds
- 1/2 tablespoon honey
Directions
- Spoon 1/2 cup of yogurt into the container
- top with 1 teaspoon each of walnuts and almonds
- squeeze 1/2 tablespoon of honey over the nuts. If you want to be precise and use a scale it's about 11 grams.
- Cover and refrigerate.
How To Make Greek Yogurt
There are probably better sources so I'll give a brief overview of making your own yogurt. Start with about 1/4 cup of store bought yogurt that uses "live and active cultures". Should be printed on the container. It doesn't have to be Greek yogurt.Bring a gallon of non-fat (skim) milk up to 170F-180F degrees. This is just bellow boiling. If you don't have a thermometer you may start to see some bubbles on the side of the milk, it will get a little frothy and you'll see steam but it won't be boiling. Cook it here for 30 minutes to break down the proteins that will create a thicker yogurt.
Cover the pot and take it off the heat and let it cool down to about 110F degrees. It needs to be under 120F degrees. If you don't have a thermometer stick your pinky in the milk and if you can hold it for 10 seconds before it's too hot on your skin that's about the right temperature according to my mom who learned from her mom back in a time and country where cooking thermometers weren't a thing people had.
Mix some of the warm milk into the yogurt, then mix that mixture into the pot of milk. Cover, wrap the pot in towels and stick it in your oven overnight for 8-24 hours. The longer you let it culture, the tangier it will get. I like about 12 hours. My oven has a proofing feature that will keep the oven at 100 degrees so I use that without the towels.
The next day I line a colander with cheese cloth (I've used coffee filters too in the past or when I don't want to wash cheesecloth) and pour the yogurt mixture in. Set the colander in another bowl or pot, cover with plastic wrap and place in the fridge to drain. Drain until you get the consistency you like. Mix up the strained yogurt to get an even consistency and store in clean, dry containers in the fridge.
Don't throw away that liquid whey you strained. You can use it instead of water in many recipes, including making rice. It has a good amount of protein still in it. You can do searches for "acidic whey" for more thoughts.
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