TikTok users love to obsess over a good snack: Cucumbers became trendy, spicy pickled garlic had a moment, and onion boils are currently all the rage. The latest food craze to dominate social media. ? Dry yogurt.
The name “dry yogurt” may sound less than appealing, but at its core, it’s really just refrigerated yogurt with the water strained out. The result? A thicker, creamier, spreadable delicacy similar to soft cheese. TikTokers have then, naturally, taken it a step further, creating beautiful (often very colorful) dry yogurt bowls loaded with toppings.
But is dry yogurt “healthy?” And how does it compare to its traditional counterpart? Here’s what two registered dietitians really think, plus tips on how to make your own dry yogurt at home if you want to get in on the trend.
Experts Featured in This Article:
Aderet Dana Hoch, RD, is a registered dietitian and founder of Dining with Nature.
Claire Rifkin, RDN, is a registered dietitian and founder of Claire Rifkin Nutrition.
What Is Dry Yogurt?
Breaking news, it’s nothing new. “Dry yogurt” is actually just a variation of labneh — a strained yogurt with a creamy texture, similar to soft cheese like feta or ricotta, says Aderet Dana Hoch, RD. “Labneh is popular in Middle Eastern cuisine and is made by straining Greek yogurt to remove liquid whey, resulting in a thick consistency that retains live cultures, a type of good bacteria,” she explains. The longer it’s strained, the thicker the yogurt becomes, making it versatile enough to use as a spread or even mold into dome-shaped balls.
Traditional labneh is a milky white color. But since TikTok loves to do the most, users often add food coloring or dye for a more vibrant, festive look, Hoch says. This is a “just for fun” situation, though, so if a blob of fuchsia dry yogurt makes it onto your feed, don’t be freaked out; that’s not how it looks naturally.
Is Dry Yogurt Healthy?
You bet! According to Hoch, “Dry yogurt is a healthy dairy product rich in protein, healthy fats, calcium, and beneficial probiotics.” Here’s a breakdown of the benefits:
- It’s high in protein: Depending on how you make it, dry yogurt can have up to five grams of protein per ounce, which is great for supporting muscle function, managing blood sugar, and keeping you fuller for longer, Hoch says. In related news, it may also have a denser concentration of the macronutrient than traditional yogurt on a per-gram basis since the water is strained out, making it a great quick-hit protein source, adds Claire Rifkin, RDN.
- It’s rich in calcium: Dry yogurt is loaded with calcium, which is essential for strong bones, dental health, muscle function, and hormone regulation, Hoch says.
- It’s full of probiotics: Probiotics are the good guys when it comes to gut health; they help restore the flora in your gut microbiome and boost overall digestion, Hoch says. Dry yogurt made from Greek yogurt also retains the live probiotics, which helps keep you regular and prevents constipation, she adds.
- It’s extremely versatile: Whether you slather it on toast, add a dollop to your morning oatmeal, or whip together a homemade salad dressing, Hoch loves that dry yogurt can be enjoyed in so many different ways. The creamy texture also pairs well with both sweet and savory dishes.
Dry Yogurt vs. Regular Yogurt
Dry yogurt may provide more protein and calcium per serving than traditional yogurt, given the denser concentration, Rifkin says. It also typically has less lactose than classic yogurt, which may be easier for digestion, Hoch adds.
However, Hoch recommends ditching the added colors and leaving dry yogurt’s appearance similar to the original. Artificial dyes are packed with less-than-stellar preservatives and chemicals that may be linked with negative health outcomes, per the Center For Science In The Public Interest, and they bring no nutritional value.
“Dry yogurt is also traditionally made by adding salt to help with preservation and straining out the liquid, which can increase the overall sodium content,” Hoch says. Your body needs some sodium to keep your muscles and nerves working properly but too much can increase your blood pressure and up the risk of heart disease, so just be mindful of your overall consumption.
So, is dry yogurt better for you than regular yogurt? Not necessarily, says Rikin. They both have their perks, so instead of dwelling on which is “healthier,” find what you most enjoy. Or, incorporate both forms of yogurt into a well-rounded diet along with a variety of other fresh, whole foods.
How To Make Dry Yogurt
If you’re craving a tangy, creamy snack, it’s totally doable to make dry yogurt at home. Hoch recommends the following recipe:
- Line a strainer with cheesecloth and set it over a large bowl or container.
- Stir a pinch of salt into your favorite Greek yogurt, then place the mixture onto the cheesecloth.
- Tightly fold the cloth to cover the yogurt, then place a light weight (like a book) on top of the cheesecloth to help press the mixture through the strainer.
- Refrigerate for 12 to 24 hours, or longer, until it reaches your desired thickness.
- Remove the mixture from the cheesecloth and enjoy! (Posting on social media is optional.)
Andi Breitowich is a Chicago-based freelance writer and graduate from Emory University and Northwestern University’s Medill School of Journalism. Her work has appeared in POPSUGAR, Women’s Health, Cosmopolitan, and elsewhere.