01
Plain Yogurt
10.0best for raw1 cup : 1 cup
Thicker, thin with 2 tbsp milk to match consistency
10.0
greek yogurt substitute
for raw.
Raw, Greek yogurt leads with tang (pH 4.5) and 10% milk fat mouthfeel on the palate, used in tzatziki, dips, labneh, and breakfast bowls. Its strained texture (about 70g protein per cup retained after whey drain) carries herbs, garlic, cucumber brine without splitting; acidity wakes up salt and spice. A raw substitute needs cold-pour consistency, sour-lactic note, and no cooking-off of pathogens — all come from live or pasteurized cultures.
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adjustment for raw
Strain 1 cup plain yogurt through cheesecloth 20 minutes, or thin with 2 tbsp milk if you want the looser texture. Raw flavor (pH 4.3) and probiotic load are nearly identical. Tzatziki, labneh, dipping work interchangeably — the texture choice drives the swap.
02
Cottage
7.5best for raw1 cup : 1 cup
Blend smooth for dips; tangy and high-protein but grainier, best in baked dishes and smoothies
7.5
adjustment for raw
Blend 1 cup cottage cheese 45 seconds until smooth; raw texture matches Greek yogurt closely after blending. Protein load is 23g per cup versus yogurt's 20g, tang is slightly milder (pH 4.6), so add 1/2 tsp lemon juice for dips and spreads.
03
Cottage Cheese
6.0best for raw1 cup : 1 cup
Blend smooth for same creamy texture
6.0
adjustment for raw
Blend smooth before use, 1:1 cup. Cottage cheese delivers similar raw-safe creaminess; fat is 4% (low-fat cottage) versus yogurt's 10%, so mouthfeel reads slightly leaner. Salt content is higher — back off added salt in dips by 25%.
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04
Mayonnaise
5.01:1
Thick and tangy; use 1:1 in dressings and dips, lower fat but won't emulsify as well
5.0
adjustment for this dish
Swap 1:1 unit in dips, dressings, deviled-egg fillings. Mayo's 75% fat and pH 3.9 give richer, tangier raw-served base. Protein is near zero versus yogurt's 20g/cup, so nutritional profile shifts heavier toward fat. Egg safety: use pasteurized mayo raw.
05
Kefir
10.04 cup : 3 cup
Thin with milk to kefir consistency
10.0
adjustment for this dish
Use 4:3 ratio; kefir's 900 cP viscosity is a quarter of Greek yogurt's, so it pours rather than scoops. Good for yogurt-bowl style breakfasts and salad dressings; weak in tzatziki where thickness carries cucumber. Probiotic strain count is higher (10-15 vs 6-8 in yogurt).
06
Avocado
5.01 cup : 1 cup
Creamy texture for dressings and dips
5.0
adjustment for this dish
Mash 1 cup avocado for 1:1 volume swap in dips, dressings, spreads. Texture creamy without dairy; adds fat (15% by weight) and removes acid — add 1 tbsp lime per cup to hit yogurt's 4.5 pH. Browns in 2 hours exposed to air, so press plastic on surface when refrigerating.
07
Whipped Cream
5.01 cup : 1 cup
Fold into berries for light dessert; tangy and thick, higher protein than whipped cream
5.0
adjustment for this dish
Use 1:1 cup folded into sweetened raw berries or mousse bases. Whipped cream has 36% fat and no acid, so a raw fool or parfait reads richer and less tangy; add 2 tsp lemon juice per cup for yogurt-like bite. Holds whipped shape 3-4 hours at 40°F.
08
Tahini
2.51 cup : 1 cup
In dressings and sauces, adds tang
2.5
09
Buttermilk
8.03/4 cup : 1 cup
Thinner; best in baking or marinades
8.0
10
Vanilla Yogurt
8.01 cup : 1 cup
Add vanilla extract and sweetener
8.0
11
Cream
7.51 cup : 3/4 cup
Adds tang; stir in off heat to prevent curdling
7.5
12
Cream Cheese
6.01 cup : 1 cup
Soften first; thicker, works in dips and baking
6.0
13
Ricotta
6.01 cup : 1 cup
Milder, slightly grainy; blend for smoother texture
6.0
14
Heavy Cream
6.01:1
Much richer and thicker; thin with milk if replacing yogurt in dressings, adds silky body to sauces
6.0
15
Sour Cream
8.01 cup : 1 cup
Thick and tangy; use 1:1 in dips, dressings, and baked potatoes — adds protein with less fat than sour cream
8.0