Greek Yogurt Raita
A cool, creamy cucumber raita made with Greek yogurt instead of regular yogurt for triple the protein and a thicker, more satisfying texture.
My mom's raita was always made with regular yogurt, thin, watery, and honestly kind of an afterthought on the plate. When I switched to Greek yogurt, it changed everything. It's thicker, tangier, and has roughly three times the protein.
I eat this with pretty much every Indian meal now. It takes five minutes to throw together, it cools down spicy food, and it's basically free protein. Eight grams from a condiment? I'll take that every single time.
The Protein Upgrade
Traditional raita uses regular yogurt with about 3g protein per serving. Swapping in Greek yogurt bumps it to 8g per serving with a thicker, creamier result.
Greek Yogurt Raita
8g protein per serving
Ingredients
- 1 ½ cups Greek yogurt 7g protein
- 1 medium cucumber (grated and squeezed dry)
- 2 tbsp fresh mint (finely chopped)
- ½ tsp cumin powder (toasted)
- ¼ tsp chaat masala
- ½ tsp salt
- ¼ tsp black pepper
- 1 pinch cayenne pepper
Instructions
- Grate the cucumber on a box grater. Squeeze out as much water as possible using a clean kitchen towel or your hands. This is important. Watery raita is sad raita.
- In a bowl, whisk the Greek yogurt until smooth.
- Add the squeezed cucumber, chopped mint, cumin powder, chaat masala, salt, and black pepper. Mix well.
- Taste and adjust salt. Add a pinch of cayenne if you want a little heat.
- Refrigerate for at least 15 minutes before serving to let the flavors come together.
Boost Your Protein
- Use a higher-protein Greek yogurt brand for up to 10g protein per serving.
- Add a tablespoon of hemp seeds for an extra 3g protein without changing the taste.
- Double the portion, it's low calorie enough to eat generously.
Ingredient Substitutions
- No Greek yogurt? Use regular plain yogurt, strained for 30 minutes.
- No fresh mint? Use 1/2 tsp dried mint.
- Swap cucumber for grated carrot or diced tomato.
- No chaat masala? Use a mix of cumin powder and a pinch of citric acid.