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Sweet Plain Yogurt Cup

Most people buy vanilla or fruited yogurt because they don’t like the bitter (unsweetened) taste of plain yogurt.  Flavored yogurt has 20-30 grams of sugar in a cup.  This is similar to a candy bar!  Instead, try to sweeten plain yogurt yourself with fruit and/or natural fruit spread.  Here is a simple recipe that adults and children will love.  Instead of 20-30 gram of sugar, this balanced snack recipe has 13 grams of sugar and 23 grams of protein (3+ ounces).


  • 1 cup plain yogurt (Greek yogurt is preferable due to it’s increased protein and decreased carb content – I use 2% fat)
  • 1 tsp natural jam (without high fructose corn syrup)
  • Optional ingredients:  1-2Tbsp chopped nuts, 2-3 Tbsp crunchy cereal like Grape Nuts, 1/4-1/2 cup fruit, and stevia (for added sweetness without the sugar)

Directions:  Sir plain yogurt and jam until well blended.  If you prefer it sweeter, add a little bit of Stevia.  Top with your favorite optional ingredients.


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