The 10 BEST Dairy Protein Sources (And What To Make With Them)

Summary

In this video, the creator shares a detailed breakdown of their favorite macro-friendly dairy products, focusing on protein content. They explain how to choose dairy items with high protein per calorie, highlighting options like plain skewer, Greek yogurt, cottage cheese, and cream cheese. Each product is paired with easy recipes for breakfast, snacks, and desserts, such as yogurt bowls, protein cakes, and healthy cheesecake. The video also covers various cheese options, like feta and mozzarella, as well as overlooked items like buttermilk and quark. The creator emphasizes the importance of protein-packed dairy in maintaining a balanced diet.

Takeaways

• 😀 Non-fat dairy products, like Greek yogurt and skewer, provide the highest protein per calorie, making them macro-friendly options.
• 😀 Cheddar cheese, while high in protein, has a lot of fat, which significantly increases its calorie count, making it less protein-efficient compared to other dairy options.
• 😀 Skewer (or quark) is a top pick with 17g of protein per 100 calories and can be enjoyed with fruit, peanut butter, and honey for a healthy, high-protein breakfast.
• 😀 Greek yogurt is a versatile option with varying fat contents (0%, 2%, 5%) offering 17g of protein per 100 calories in the fat-free version, and can be used in dips, oatmeal, and more.
• 😀 Cottage cheese, especially the 1% fat version, is an excellent protein source with 20g of protein per 100 calories and can be used in sauces, cakes, and more.
• 😀 Cream cheese, particularly the fat-free version, offers 17g of protein per 100 calories and can be made into a spread or used in baking for a protein-rich cheesecake.
• 😀 Light feta cheese (12g of protein per 100 calories) and reduced-fat mozzarella (13g of protein per 100 calories) are great options for topping meals or making simple dishes.
• 😀 Fat-free mozzarella and cheddar have extremely high protein content (20g per 100 calories) and can be a game-changer in achieving high-protein meals.
• 😀 Quark, a thick, creamy dairy product popular in Europe, provides 19g of protein per 100 calories in its fat-free version and is great for bowls with fruit or as a cheesecake base.
• 😀 Buttermilk, with only 1% fat and 10g of protein per 100 calories, is a solid option for smoothies, offering a tangy flavor and high protein content.
• 😀 When shopping for dairy products, be mindful of fat content, as it significantly affects protein-to-calorie ratios. Opt for fat-free or low-fat options to maximize protein intake.

Q & A

What is considered a macro-friendly dairy product in the script?

A macro-friendly dairy product is one that contains around 10g or more of protein per 100 calories, according to the script.

Why does the script focus on protein per 100 calories instead of protein per 100g?

The script focuses on protein per 100 calories because it provides a more accurate representation of how protein-dense a product is relative to its calorie content, making it easier to assess for someone looking to control their calorie intake.

How does cheddar cheese compare to non-fat Greek yogurt in terms of protein per 100 calories?

Cheddar cheese has 6g of protein per 100 calories, whereas non-fat Greek yogurt contains 17g of protein per 100 calories, which is significantly higher.

What is one of the recipes suggested with skyr in the video?

The suggested recipe involves mixing 300g of skyr with 20g of peanut butter, 50g of blueberries, and 10g of honey to create a healthy and protein-packed breakfast.

What is the protein content of the fat-free version of Greek yogurt per 100 calories?

The fat-free version of Greek yogurt contains 17g of protein per 100 calories.

How can Greek yogurt be used in a dip recipe?

To make a dip, mix 100g of Greek yogurt with a clove of grated garlic, the juice of half a lemon, 2g of olive oil, some salt, and herbs like dill. This dip pairs well with grilled chicken.

What unique use for cottage cheese is mentioned in the script?

The script mentions using cottage cheese to make a high-protein cheese sauce by blending 150g of cottage cheese with 20g of cheddar or parmesan. It can also be used to bake a protein cake, where it helps keep the cake moist.

What’s the protein content of the fat-free version of cream cheese per 100 calories?

The fat-free version of cream cheese contains 17g of protein per 100 calories.

How can light feta cheese be used in meals?

Light feta cheese, with 12g of protein per 100 calories, is great for crumbling over meals like salads or pasta dishes.

What makes quark a versatile dairy product?

Quark is thick and creamy, and the fat-free version has 19g of protein per 100 calories. It's versatile for bowls with fruit or can substitute for fat-free cream cheese in cheesecake recipes.