If there’s one food that I can’t get enough of, it’s yogurt—especially Greek. I eat it most mornings before yoga or strength training, usually paired with berries, a collagen supplement, and a pinch of creatine. Sometimes, I also eat it as a bedtime snack to fill up on tryptophan, the serotonin precursor that encourages more restful sleep.
With the increasingly wide variety of yogurts available today, it’s easy to wonder which version is actually the healthiest. Soy? Coconut? Non-fat? Oat? Recently, I discovered one that seems to stand heads above the rest—and it’s one I’d never even considered before: goat yogurt.
What is goat yogurt?
Not to state the obvious, but goat yogurt is made by fermenting goat’s milk. It’s readily available at most health food stores and at regular grocery stores, and it can easily be made at home using ferments or another jar of goat yogurt as a starter.
In terms of flavor, it’s often described as creamy and tart with a slight “earthy” flavor, not dissimilar from that of goat cheese. Compared to cow’s milk yogurt, it is generally more pungent and less sweet, with a thinner and creamier texture.
The benefits of goat yogurt
Goat yogurt is rich in probiotics such as Lactobacillus bulgaricus, which is essential for balancing the gut microbiome and critical for immune response, brain health, and even mood. It also contains short-chain fatty acids (SCFA), which have the power to reduce inflammation in the gut due to inflammatory bowel disease and modulate the immune system
Goat yogurt is rich in minerals, including calcium and phosphorus, which are essential for bone health and the prevention of osteoporosis, as well as potassium and magnesium, which support muscle recovery after physical activity.
In addition to minerals, it contains plenty of vitamins. In particular, it’s high in vitamin K2, which facilitates calcium absorption by the bones and teeth, preventing age-related bone density decline and fractures. It also contains vitamin A, which accelerates cell turnover, stimulates collagen production, and support radiant skin; as well as B vitamins, which are essential for energy production, brain and nervous system health, and for healthy skin and hair.
Goat yogurt is rich in protein and amino acids that support muscle growth and mass, and it is rich in bioactive peptides that help keep inflammation at bay, regulating immune response.
Goat yogurt vs. cow yogurt
Goat milk is often recommended by nutritionists as an alternative to cow’s milk, especially for those who are dealing with allergies or digestive difficulties. But even if you’re not in that group, goat yogurt has several advantages that could be beneficial:
- Goat yogurt contains less lactose than cow yogurt, and can therefore be consumed even by those with very mild lactose intolerance
- The fat in goat yogurt is more easily digested, creating less stress on the liver and pancreas.
- The proteins in goat yogurt, which have a different structure than those in cow yogurt, are also more easily digested.
- Goat yogurt is higher in minerals than cow yogurt, and is an excellent source of magnesium, phosphorus, and calcium.
- Goat yogurt is considered a more sustainable option than cow yogurt as goat farming requires less land and water consumption than cattle farming; goats also produce less methane gas than cattle.
Goat yogurt: contraindications
Although goat yogurt contains less lactose than cow yogurt, it’s not recommended for those with severe lactose intolerance or for those who are allergic to milk proteins. Rich in saturated fat and cholesterol, its intake should also be limited if you have high blood cholesterol. Also, beware of intestinal sensitivities: since it is a fermented food, it can cause discomfort to those sensitive to histamine.
How to eat goat yogurt
Goat yogurt can be used in place of cow’s yogurt (or other yogurts) in most any dish. For a high-protein breakfast, it’s delicious with a drizzle of raw honey and a sprinkle of cinnamon, or when combined with blueberries, sliced banana, a handful of granola, or a few chopped nuts. You can also use it to create a protein-packed chocolate mousse (see below).
Or, use it as an ingredient in a a morning protein shake with berries, banana, protein powder, and cocoa powder. It’s also delicious when cooked into pancakes or baked into cakes, cheesecake, quiches, or carrot muffins.
For savory dishes, it makes an excellent base for salad dressing or dipping sauces, such as Greek tzatziki.
Goat yogurt chocolate mousse recipe
Ingredients:
- 1 jar of whole goat yogurt
- 2 tablespoons chia seeds
- 1-2 tablespoons of pure or raw cocoa powder
- 1 teaspoon of raw honey or maple syrup (optional)
- Pinch of cinnamon
- One teaspoon vanilla extract
- Pinch of sea salt
- Splash of milk (any kind)
Preparation:
Soak chia seeds in water for about 30 minutes until expanded. Pour the seeds, yogurt, and other ingredients into a blender with milk and blend until light and creamy. Store in the refrigerator and serve the mousse cold, garnished with bitter chocolate chips, grated coconut, chopped nuts, berries, and a teaspoon of whipped cream. (Store in the refrigerator for up to four days.)
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