Yogurt with peach, blueberries, chia seeds and hazelnutsShare on Pinterest
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Known for its rich flavor and creamy texture, yogurt is one of the few foods that’s equal parts nutritious and delicious.

Dairy-based yogurt is produced by fermenting milk using bacteria and then straining the liquid to create a rich and smooth consistency.

Not only is yogurt a great source of protein and other vitamins and minerals, but it’s also an excellent ingredient to have on hand when you’re feeling under the weather — or trying to prevent that from happening.

Scroll down for three unique ways to use yogurt — and reap its benefits.

In addition to being versatile and easy to incorporate into a variety of recipes, yogurt is packed with nutrients that can help fend off infections to keep you feeling your best.

For example, many varieties of yogurt contain probiotics, which are a type of beneficial bacteria that regulate gut health and immunity.

In fact, probiotics are believed to enhance immune function by increasing the production of immune cells, strengthening the lining of the gut, and blocking the growth of harmful bacteria in your digestive tract, per 2018 research.

What’s more, according to one 2014 review, probiotics may even be effective at shortening the duration of acute respiratory infections in both children and adults.

Yogurt is also a stellar source of many vitamins and minerals that support immune function, including riboflavin, zinc, selenium, and magnesium.

In particular, selenium and magnesium play a key role in the production of immune cells and can help protect the cells against damage.

Meanwhile, according to 2015 research, some studies show that zinc could help decrease the duration of symptoms of infections, including the common cold.

Plus, some types of yogurt are fortified with vitamin D, an important micronutrient that most people are lacking in their diet.

Interestingly enough, research from 2020 suggests that increasing your intake of vitamin D could offer protection against respiratory infections like the cold and flu while also reducing the severity of symptoms.

While most people think of yogurt as a beloved breakfast staple, there are tons of other interesting ways to take advantage of its many immune-boosting benefits.

If you don’t love yogurt straight out of the bowl, or you’re looking for some new ways to get this food into your repertoire, check out these three great ideas.

For a simple and delicious grab-and-go snack, try making some frozen yogurt bites.

If you’re feeling creative, you can even try experimenting with your favorite fruits to ramp up the flavor. Strawberries, blueberries, bananas, and kiwi all make a great addition to these yummy yogurt bites.


  • 1 cup (285 g) plain or vanilla Greek yogurt
  • 1 cup (145 g) fresh fruit of your choice, chopped into small pieces


  1. In a large bowl, mix yogurt with chopped fruit.
  2. Pour into a fun-shaped mold or ice cube tray.
  3. Freeze for at least 2 hours to let it set and then enjoy.

Cook Time: 10 minutes
Serves: 8

Yogurt is perfect for giving pasta sauce a high protein twist while also adding a rich, creamy texture to your recipe.

This take on tomato sauce features plain Greek yogurt along with a variety of herbs, spices, and seasonings.

However, you can also use Greek yogurt to elevate other types of pasta sauce, including Alfredo sauce, garlic butter, or even Bolognese.


  • 1 tbsp. (15 ml) olive oil
  • 3–4 garlic cloves, minced
  • 1 (28-oz, or 793-g) can crushed tomatoes
  • 1 cup (285 g) plain Greek yogurt
  • 1/4 cup (23 g) Parmesan
  • 2 tbsp. (5 g) fresh basil
  • 1/4 tsp. (0.25 g) dried oregano
  • 1/4 tsp. (0.5 g) red pepper flakes
  • Salt, to taste
  • Pepper, to taste
  • Cooked pasta, for serving

Cook Time: 40 minutes
Serves: 8


  1. Pour oil into a saucepan or pot over medium heat.
  2. Add garlic and cook 2–3 minutes.
  3. Stir in tomatoes and bring to a boil.
  4. Cover pan, reduce heat, and simmer for 15–20 minutes.
  5. Stir in yogurt, Parmesan, basil, oregano, and red pepper flakes. Add salt and pepper.
  6. Toss with cooked pasta and serve.

Not only can yogurt boost the nutritional value of your morning meal, but it can also help kick up the flavor as well.

To give your breakfast an easy upgrade, try whisking some yogurt into your scrambled eggs before you cook them.

This recipe also works well for other types of cooked eggs, such as omelets or frittatas.


  • 2 tsp. (10 g) plain Greek yogurt
  • 2 eggs
  • Seasonings of your choice, such as salt, pepper, paprika, etc.


  1. In a bowl or measuring cup, whisk yogurt with eggs and seasonings.
  2. Cook scrambled eggs however you prefer.

Cook Time: 10 minutes
Serves: 1

Yogurt is a probiotic-rich product made by fermenting milk.

It’s high in several important nutrients that can help combat the cold and flu, including zinc, magnesium, selenium, and vitamin D.

For an easy and effective way to boost your yogurt intake, try experimenting with some of the recipes above.

For more great tips on using super ingredients, check out: