• Dry yogurt is the latest foodie trend proving popular on TikTok.
• The dehydrated food involves removing the liquid from regular yogurt to make a portable snack.
• Experts say dry yogurt is high in protein, calcium, and probiotics, which are great for gut health.
• However, using sweetened yogurt can contribute to blood sugar spikes and weight gain.
• Experts recommend using plain, unflavored yogurt and being mindful of portion size to make this a healthy snack.

Dry yogurt is the latest viral food trend taking over TikTok.

As the name suggests, the trend involves removing the liquid from regular yogurt to create a drier, powdery snack inspired by Middle Eastern cuisine.

To make it, creators typically put yogurt inside a paper towel, press out the moisture, and refrigerate the mixture for 48 hours. Many people have also been putting their own stamp on the trend by adding colors or flavors and sculpting their yogurt snacks into different shapes.

But dry yogurt isn’t simply another viral food trend, it can be a healthy snack, too.

We spoke with experts who explained why this trend is one that’s delicious and nutritious.

Nutritional benefits of dry yogurt

Catherine Gervacio, a registered nutritionist and diet consultant for WOWMD, isn’t surprised dry yogurt is trending.

“It’s easy to pack and carry, which makes it ideal for on-the-go snacking, especially when stored correctly,” she said.

Gervacio said dry yogurt’s nutrient quality will largely depend on how it’s prepared but notes that there’s a lot to love about it.

“Yogurt is high in protein, which both supports muscle repair and aids satiety, so you stay fuller for longer,” she explained.

Yogurt is also known for its gut health benefits due to the live probiotics it contains.

Emma Shafqat, pediatric dietitian RD, says they can contribute to a healthy gut by supporting the balance of beneficial bacteria in the digestive system.

“This can potentially enhance digestion, boost immune function, and improve overall gut health,” she explained.

Shafqat said yogurt is also an excellent source of calcium, which is essential for maintaining strong bones and teeth, supporting bone density, and reducing the risk of osteoporosis.

Is there a downside to eating dry yogurt?

Both experts agreed that the quality of the dry yogurt depends on the type of yogurt used in its preparation.

If flavored or sweetened yogurts are chosen, they may contain high levels of added sugar, which can contribute to excess calorie intake and reduce the overall health benefits of the snack,” Shafqat said.

Gervacio added, “If you’re using sweetened yogurt, it can contribute to increased blood sugar and weight gain.”

Another consideration is the caloric density.

“Drying yogurt removes water content, which naturally concentrates the calories in a smaller portion,” Shafqat said. “While this makes it convenient and portable, it’s important to be mindful of portion sizes, especially if you’re concerned about weight gain.”

However, beyond a potential choking risk due to its dry texture, Shafqat doesn’t believe dry yogurt carries any major health risks, provided it’s made with natural yogurt and consumed in moderation.

Ways you can make dry yogurt snacks healthier 

If dry yogurt has piqued your curiosity, there are a few simple ways you can enjoy the trend in a healthy way.

“Always choose unsweetened, high protein yogurt options like plain Greek or Icelandic yogurt,” Gervacio said.

If you’re unsure what you’re looking for, be sure to check the protein content and ingredients on the yogurt’s label.

To enhance your dry yogurt snack, you can pair it with other healthy foods.

“Use nutrient-dense toppings such as fresh or freeze-dried fruits, nuts, and seeds,” Gervacio said.

It’s also a good idea to be mindful of your portions. As the water content of yogurt is lost in the drying process, dry yogurt can be easy to overconsume.

Gervacio advises spreading the yogurt thinly to make single-serving pieces.

“If probiotic benefits are important for you, focus on freezing instead of baking or dehydrating,” Gervacio advised.

Takeaway 

Dry yogurt is the latest foodie trend proving popular on TikTok.

The dehydrated food involves removing the liquid from regular yogurt to make a portable snack.

Experts say dry yogurt is high in protein, calcium, and probiotics, which are great for gut health.

However, they warn that using sweetened yogurt can contribute to blood sugar spikes and weight gain.

Experts recommend using plain, unflavored yogurt and being mindful of portion size to truly make this a healthy snack.