Greek Yogurt in Indian Cooking: Uses, Substitutes, and Health Benefits

When you think of Greek yogurt, a thick, strained dairy product high in protein and low in lactose. Also known as strained yogurt, it's become a go-to ingredient in kitchens from Delhi to Detroit for its creamy texture and tangy punch. But here’s the twist—Indian households have been using thick, strained yogurt for centuries. Before Greek yogurt hit supermarket shelves, Indian cooks were draining curd through muslin cloth to make dahi, the traditional Indian yogurt used in raitas, marinades, and chutneys. The difference? Greek yogurt is just a more consistent, commercially strained version of what’s already in your spice rack.

Why does this matter? Because yogurt, a natural tenderizer and flavor carrier in Indian cuisine, is the backbone of dishes like tandoori chicken and kadhi. In fact, three key ingredients in a perfect tandoori marinade are yogurt, spices, and acid—no exceptions. If you’ve ever tried making tandoori chicken with sour cream or regular yogurt and ended up with greasy, unevenly cooked meat, you know why thickness matters. Greek yogurt gives you that same tang without the watery separation. It clings to chicken better, holds spices tighter, and doesn’t make your curry runny. And if you’re watching sugar or calories, it’s a smarter pick than full-fat dahi—less lactose, more protein, fewer empty carbs.

But here’s the real connection: Indian food isn’t just about spices—it’s about dairy. From paneer to ghee to lassi, dairy is woven into daily meals. Yet, more people are asking: Can I use Greek yogurt instead of yogurt in Indian recipes? The answer is yes—and often, it’s better. It works in marinades, dips, and even as a base for cooling raitas. You don’t need to swap it 1:1; sometimes you need to thin it with a splash of water or lemon juice to match the consistency of traditional dahi. And if you’re dairy-free? That’s a different story—Indian cuisine has plenty of dairy-free options too, like coconut-based curries or lentil stews that don’t need yogurt at all.

What you’ll find in the posts below isn’t just a list of recipes. It’s a practical guide to how yogurt—whether it’s thick Indian dahi or imported Greek yogurt—fits into real Indian meals. You’ll see how it’s used in breakfasts, how it affects texture in dosa batter, why it’s the secret behind tender tandoori chicken, and even how to replace it if you’re avoiding dairy. No fluff. No theory. Just what works in your kitchen, day after day.