“I know greek yogurt is packed with protein, but I get bored eating the stuff straight up. What else can I do with it?” —Elroy P., West Orange, NJ

Because Greek yogurt has a richer consistency than regular yogurt—plus a lot more flavor—it’s one of my favorite ingredients with which to experiment. Whether I want a more satisfying smoothie or a creamier bowl of soup, Greek yogurt gets the job done. Try these swaps to boost protein and cut calories and fat.

Smoothies

Add protein, probiotics, and thickness with just one cup of Greek yogurt.

Here’s a good recipe:

Clean Green Immunity Booster smoothie

Makes: 2 Servings

1⁄2 cup coconut water

1 cup frozen strawberries
2 oranges, peeled

1 cup nonfat Greek yogurt
1 Tbsp bee pollen

1 tsp probiotics

1 cup ice

Directions: Combine all ingredients in a blender, and blend until smooth. Serve immediately.

Dips and dressings

Substitute Greek yogurt for mayo or Miracle Whip. Try this quick and simple crowd-pleasing dip: add four parts nonfat Greek yogurt to one part bbq sauce, and add a dash of Worcestershire sauce.

Creamier soups

Thicken up soups—this works wonders for tomato or butternut squash soup—by whisking in a quarter-cup of nonfat Greek yogurt, or blend it into chilled cucumber soup or gazpacho for a creamy kick.

Faux sour cream

Top off chili, tacos, or burritos with Greek yogurt to save on calories.