My Top 6 Dairy-Filled Snacks

Wednesday, March 28, 2018


This post was created as part of the Undeniably Dairy campaign, sponsored by the Innovation Center for US Dairy and America’s Dairy Farm Families and Importers. All thoughts are my own.

Snacks are mini-meals that should provide nutrients that you may fall short on throughout your regularly scheduled meals. To meet three servings of dairy each day, it’s simple to include milk or dairy foods in my snacks including Greek yogurt, cottage cheese, ricotta, cheese, skim milk, and more. Some days I grab-and-go easy dairy-filled snacks, while other days I’ll enjoy a snack I prepared over the weekend and stashed for the week ahead. In honor of National Nutrition Month this March, I’m sharing my top dairy snack picks (and a few recipes, too!).

Dairy and Nutrition
One cup of milk provides 9 essential nutrients including protein, phosphorus, calcium, vitamin A, vitamin D, riboflavin (B2), niacin (B3), pantothenic acid (B5) and B12. According to the 2015-2020 dietary guidelines for Americans, both calcium and vitamin D are under consumed by Americans. Yogurt and cheese also contribute a healthy dose of nutrients with 7 from yogurt and 6 from cheese.

Milk and dairy foods also provide health benefits. Because milk and dairy foods are brimming with nutrients, studies have linked consuming the recommended daily servings of dairy to having a high nutrient intake and better diet quality.

Studies have also shown that consuming milk and dairy foods like cheese and yogurt is associated with bone health, especially among children and adolescents), and can help reduce the risk of heart disease, type 2 diabetes, and high blood pressure in adults

Simple Pairings

Greek Yogurt and Grapes
I pair nonfat plain Greek yogurt with sliced seedless grapes and a drizzle of honey

Cheese and Crackers

I slice about 1 to 1½ ounces of Swiss cheese and top over whole wheat crackers and a slice of tomato. As crackers vary in their serving size, I always read the label so I can control portions.

Cottage cheese and Melon
I top ½ cup of low-fat cottage cheese with a medley of melon like honeydew, cantaloupe, and watermelon.

Simple Recipes

Strawberry-Kiwi Yogurt Parfaits

Photo courtesy of Hélène Dujardin

Photo courtesy of Hélène Dujardin

From my new book The Easy 5-Ingredient Healthy Cookbook (being released on April 3, 2018), here is a delicious recipe that can be enjoyed as a snack


Honey Ricotta with Strawberries

Photo courtesy of Gail Watson Photography

Photo courtesy of Gail Watson Photography


Straight from my best-selling The Healthy Meal Prep Cookbook is a surprising delicious way to enjoy ricotta cheese (Hint: topped with honey, strawberries, and nuts!).


Peanut Butter Banana Ice Box Bars

Photo courtesy of Hollan Publishing

Photo courtesy of Hollan Publishing


I did write The Greek Yogurt Kitchen, and enjoy this frozen, healthy version of ice box bars where Greek yogurt is paired with peanut butter and a drizzle of chocolate. Yes, it’s heaven!



For more dairy-filled snack ideas and info, go to You can also  follow the #UndeniablyDairy or post your own dairy filled snacks and use the hashtag #UndeniablyDairy


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