‘I swapped porridge for Greek yoghurt to eat more protein – here’s what changed after 6 weeks’

Breakfast is the most important meal of the day. At least, it is for me. Starting my day with delicious, nourishing food feels like an act of self-care: a way to tell myself and my body that today is going to be a good day. And that’s why, for years, I’ve eaten porridge every single morning. It’s comforting, full of fibre and tastes great.

But recently, I haven’t been enjoying oats as much, finding them stodgy and even sickly, especially during the recent heatwaves. I also realised that porridge wasn’t providing me with very much protein, which was leaving me feeling hungry throughout the day.

I got the porridge ‘ick’, if you will. And, once the ick arrived, there was no negotiating with it.

So, about six weeks ago, I decided to swap porridge for Greek yoghurt. I kept most of the same toppings (berries, seeds and nut butter, adding some granola for extra carbohydrates), so it still hits all my usual breakfast cravings.

Initially this was less of a nutrition experiment and more of an attempt to eat something more enjoyable during the hot weather, but I also wondered whether adding more protein to my breakfast might help support my recovery from exercise.

I’ve been surprised by how much better I felt just from swapping the base of my breakfast from porridge to Greek yoghurt.

The main difference I’ve noticed since switching my breakfast is how satiated I feel throughout the day.

In fact, the type of fullness I experience is actually different after eating porridge versus Greek yoghurt. Porridge often left me feeling noticeably full after eating a bowl, sometimes even a little sick and lethargic – but by 11am, I’d be craving a morning snack.

Greek yoghurt, on the other hand, doesn’t necessarily leave me feeling full straight away. But I don’t tend to get hungry again until 1pm, and I’ve experienced fewer cravings.

According to registered dietitian at CityDietians Sophie Medlin, its protein content could explain why.

‘Greek yoghurt is so filling because it’s very high in protein,’ she says. ‘Protein takes longer to break down than other nutrients and it also stimulates the release of gut hormones like GLP-1s that help to signal that you’re full.’

Starting the day with a higher-protein meal has also made it much easier for me to reach my overall protein target. Previously, I felt I had to prioritise protein at lunch and dinner, which often meant eating more meat. Now, I have more room to include vegetarian meals without spending the evening mentally auditing my protein intake like a particularly joyless accountant.

Greek yoghurt also provides several useful micronutrients. ‘Greek yoghurt is rich in micronutrients, including B vitamins, calcium and iodine that can be more difficult to find in the diet,’ Medlin explains.

In other words, before I’ve even opened my laptop, I’ve already made a respectable dent in several nutrition goals.

I’ve personally noticed more benefits from eating Greek yoghurt for breakfast instead of porridge, but that doesn’t mean porridge isn’t a healthy choice.

‘They’re similar in terms of energy provision. If you make your porridge with milk, you’ll still get some of those micronutrients,’ Medlin explains.

One of the main differences is that porridge is higher in carbohydrates and Greek yoghurt is higher in protein. Everyone responds to each macronutrient differently.

‘Some people tolerate carbohydrates well, whereas some people have diabetes or pre-diabetes, for example, in which case having a higher protein breakfast would be better,’ Medlin says.

People with hormonal conditions like PCOS might also prefer high-protein breakfast options that aren’t high in refined carbohydrates, particularly if they’re trying to support blood sugar control. That doesn’t mean carbohydrates are inherently bad, nor that everyone needs to replace their oats with yoghurt immediately. But people who are trying to raise their protein intake may find Greek yoghurt a convenient option.

‘Everyone can benefit from eating Greek yoghurt, particularly if you are someone who is elderly, using GLP-1 medication or exercising regularly,’ Medlin says. ‘Basically, anyone who would benefit from additional protein in their diet is going to benefit from eating Greek yoghurt.’

I’ve been switching between 5% fat and 0% fat Greek yoghurt over the past six weeks. I assumed the lower-fat option was better for my health, but I prefer the taste of the higher-fat option, so I sometimes opt for that when I feel like it.

So, is there a meaningful health difference?

‘We generally recommend that low-fat dairy is better because we know people can struggle with weight management,’ Medlin says.

Lower-fat yoghurt is typically lower in calories and saturated fat, so it may suit people who are trying to reduce their overall energy intake. A higher-fat yoghurt, meanwhile, may be more appropriate for someone who needs extra energy or simply finds it more satisfying.

‘For someone whose weight is healthy, adding some additional healthy fat in your diet via higher percentage fat Greek yoghurt is a good thing,’ Medlin says.

‘Healthy fats are like the body’s building blocks and maintenance team,’ she continues. ‘They help build healthy cells, support the brain and nervous system, allow us to absorb certain vitamins, make hormones, and keep us feeling full after meals.’

Healthy fats can also support gut health, so there are benefits to eating both types of Greek yoghurt. ‘I generally choose 2% Greek yoghurt, which is a compromise,’ Medlin says.

I’ve eaten an impressive amount of Greek yoghurt over the past six weeks, and I don’t see myself stopping anytime soon.

Not only is it a delicious way to start the day when the sun is out, but when paired with seeds, granola, nut butter and fresh fruit, it’s helping me tick off so many of my nutrition goals before 9am.

The biggest benefit is how full Greek yoghurt keeps me throughout the day despite the fact it’s low calorie, and I’ve also found myself reaching for it as an afternoon snack (yes, I am practically going through a tub a day at this point).

Perhaps I’ll go back to porridge in the winter, when a warming breakfast starts to appeal again. For now, though, Greek yoghurt has earned a permanent place in my fridge – and breakfast has become something I actively look forward to again.