Greek yogurt in meal prep: marinade, sauce and breakfast

A large tub of plain Greek yogurt is one of the most useful things to buy for meal prep. It adds protein, about 17 to 20 grams a cup, and does three different jobs.

How does it work as a marinade?

Yogurt tenderises chicken and helps it stay moist after reheating. Mix it with garlic, lemon and spices, coat the chicken, and leave it in the fridge for 15 minutes or overnight. Wipe off the excess before cooking so it browns. This is the method behind chicken tikka with rice and peas and the Greek chicken bento boxes.

How does it work as a dressing?

Whisk yogurt with lemon and olive oil for a dressing that replaces mayonnaise. It is the base of the lemony tuna pasta salad. Add a little water if it is too thick.

How do you stop it splitting?

• Use it in cold dishes, or stir it into hot ones off the heat.
• Never boil it.
• Use full-fat yogurt in warm food. It is more stable.
• Cool pasta fully before dressing it. Warm pasta makes yogurt dressing split.

How do you use it for breakfast?

Stir it into high-protein overnight oats, or portion it into pots with berries. Keep granola and other crunchy toppings separate until you eat. See high-protein breakfast meal prep.

What else can it replace?

• Sour cream, on chili and burrito bowls.
• Mayonnaise, in tuna, egg and pasta salads.
• Cream, stirred into a curry at the end.
• Buttermilk in baking, thinned with a little milk.

Which kind should you buy?

Buy plain, not flavoured, so you control the sugar and can use it in savoury dishes. Check the label says Greek or strained yogurt. "Greek-style" products are sometimes thickened instead and have less protein.

How long does it keep?

Follow the date on the tub and use it within about a week of opening. A little liquid on top is whey and is normal. Stir it back in. Throw the tub away if it smells sour beyond its usual tang or shows mould.

Can you freeze it?

Yogurt separates when frozen and thawed. It is still safe, and fine in cooking or smoothies, but the texture is not good for eating plain. Do not freeze dishes with a yogurt sauce on them. Freeze the base and add the yogurt after reheating. See foods that do not freeze well.

How much does one tub cover?

A 32 oz tub is about four cups. That covers five jars of overnight oats, with a little left for a marinade or dressing.

Where to go next

For the same idea with a different ingredient, see cottage cheese meal prep ideas.