Replace high-fat ingredients like sour cream, mayo, cream cheese, and heavy cream with Mountain High and you’ll reduce fat and calories in your recipes. Substitute with Plain Mountain High Yoghurt for savory dishes, dressings, sauces, soups, and dips. Use Vanilla Mountain High Yoghurt for desserts. We can show you how to calculate your health savings in your own favorite recipes, below. Best of all, when you "use Mountain High instead," you won’t have to sacrifice flavor or texture!

See for yourself on the chart below just how many fat grams and calories you can avoid by using Mountain High. Note that even so-called “lowfat” and “light” products can still contain a lot of fat.   

Learn more about substituting with Mountain High Yoghurt by clicking the links below!

Substitution Basics
Replace Mayonnaise
Frozen Yoghurt
Make Mountain High Yoghurt Cheese
Use Mountain High Yoghurt Cheese
Bake with Mountain High Yoghurt
Get Recipes
Calculate the “Health Savings” When You Substitute with Mountain High Yoghurt

Lighten Up: Substitution Basics

Plain Mountain High Yoghurt is a perfect one-to-one substitute for high-fat ingredients like sour cream, mayonnaise, cream cheese, cream, butter, or milk in:

• dips
• spreads
• sauces and marinades
• cream soups
• tuna, pasta, potato, and fruit salads
• salad dressings
• mashed potatoes and other potato dishes
• casseroles
• baked goods
• desserts

Plain Mountain High Yoghurt also makes a healthy garnish for:

• appetizers and canapés
• baked potatoes
• soups
• casseroles
• tacos, burritos, and other Mexican dishes

Tip: While Plain Mountain High is a great one-to-one substitute for sour cream that you can use straight out of the container, some people like to thicken the texture even more. It's easy: Just spoon the yoghurt into a colander or mesh strainer lined with a coffee filter or cheesecloth, set over a bowl so the whey can drain off freely, cover tightly with plastic wrap, and refrigerate for 4 hours. Scrape the thickened yoghurt from the filter or cheesecloth and use as needed. Discard whey or reserve for another use, such as in our Cranberry Nut Muffins. 

Use Vanilla Mountain High Yoghurt as a substitute for whipped cream on:

• cakes
• pies
• puddings
• desserts
• fruit
• parfaits
• trifles
• waffles
• crepes

Other tips: 

To add beneficial cultures to instant pudding mixes, replace half the milk with Vanilla Mountain High Yoghurt and prepare as usual.

When making macaroni and cheese, use Plain Mountain High Yoghurt as a healthy replacement for milk and butter.

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Have You Tried Yonaise™?

“Yonaise” is an easy way to reduce fat and calories. Just mix one part mayonnaise and one part yoghurt and use in place of 100% mayonnaise in your favorite dishes like tuna salad, pasta salad, and potato salad.

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Make Your Own Frozen Yoghurt

Blend equal parts Plain Mountain High Yoghurt with frozen fruit chunks until it’s the consistency of soft-serve frozen yoghurt. For extra sweetness, add a small amount of honey or maple syrup while blending. Serve immediately or place in the freezer to reach desired consistency.

For a guilt-free ice cream substitute, put a glass or plastic bowl of Vanilla Mountain High Yoghurt mixed with your favorite jam in your freezer for 30 to 60 minutes. Add sprinkles and kids will love it!

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Make Mountain High Yoghurt Cheese

Plain Mountain High Yoghurt makes a rich yet healthy substitute for cream cheese when you strain out the liquid. The taste and texture are very similar to Greek yoghurt.

   Set a strainer or colander inside a deep pan or bowl so base of strainer is at least 2 inches
   above pan bottom. Line strainer with two layers of cheesecloth, a clean linen towel, or a
   large coffee filter. Pour one 32-oz. container of Plain Mountain High Yoghurt into lined strainer.
   Tightly cover entire strainer and pan set-up with plastic wrap. Chill 24 to 48 hours, pouring
   off liquid as it accumulates. Unwrap yoghurt cheese and scrape from cloth or coffee filter.
   Store in an airtight container for up to four days. Makes about 1 pound (16 oz.) Yoghurt
   Cheese. (To make 8 oz. of Yoghurt Cheese, strain 2 cups of Mountain High Yoghurt.)

To learn how to make a Greek-style dessert with yoghurt cheese, check out our Greek Yoghurt recipe in the Desserts section.

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How to Use Mountain High Yoghurt Cheese

Use Mountain High Yoghurt Cheese as a substitute for cream cheese in dips and spreads. Mountain High Yoghurt Cheese is much lower in fat and calories than cream cheese. For best results, use Mountain High Yoghurt Cheese in recipes that do not require you to beat the cream cheese, but rather to fold it into the other ingredients, such as with sandwich spreads.

Mountain High Yoghurt is also a great “extender” in recipes that do require beating cream cheese, allowing you to use less cream cheese without sacrificing texture. For examples, try our Easy No-Bake Cheesecake or our Pumpkin Spice Cheesecake recipes!  

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Bake with It!

Plain or Vanilla Mountain High Yoghurt is a terrific substitute for milk, butter, or oil in cakes, breads, and other baked goods. Yoghurt keeps them moist, enhances their texture, and reduces fat and calories. Use Plain in savory recipes, Vanilla in sweetened ones.

Butter and oil: Bake with less fat but keep your baked goods light and moist. Replace most of the butter or oil in baked goods by using 3 parts Mountain High Yoghurt to 1 part oil or butter. For example, if your recipe for a quick bread calls for 1 cup of oil, use ¾ cup Mountain High Yoghurt and ¼ cup oil.

   TIP: Add 1 to 2 tablespoons of Mountain High Yoghurt to your favorite rolled dough recipe
   (such as sugar cookies) to make the dough moist and elastic. You’ll find the dough won’t
   crack as much and is much easier to work with. When you roll out the “scraps” for a second
   cutting, add a couple teaspoons of Mountain High Yoghurt again, to help it stay moist
   and manageable.

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Learn More!

Looking for other creative ways can you substitute with yoghurt? Browse our Recipes for great dishes that use Mountain High Yoghurt.  

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Calculate the “Health Savings” When You Substitute with Mountain High Yoghurt

When you want to lighten up and eat right, reach for Mountain High instead of sour cream, mayonnaise, cream, or cream cheese. Here are a few examples of the amount of fat and number of calories you can cut out of a classic recipe and still enjoy the great taste that made you want it in the first place!

Our calculations below are based on nutritional data for national brands. We replaced the regular (full-fat) versions of each ingredient with our whole milk Original Style Mountain High. You can further reduce the fat and calories by using Mountain High Lowfat or Fat Free Yoghurt.

For reference, please use the substitution table on top of this page. You can find nutritional data on all our products by clicking the links on each product page.

Classic Potato Salad

Notes: A traditional Classic Potato Salad recipe calls for 1 cup mayo with 160 g fat and 1440 calories and ½ cup regular sour cream with 20 g fat and 240 calories, so you end up with 180 g fat and 1,680 calories. If you replace this with 4 cups of Plain Original Style Mountain High Yoghurt, you’ll get 32 g fat and 720 calories for a total of 8 servings of 1 cup each. This translates into a saving of 148 g fat and 960 calories, which is a reduction of 19 g of fat and 120 calories per serving.

Rosemary Feta Dip 

Notes: If you take a traditional Rosemary Feta Dip recipe that calls for 1 cup of regular sour cream with 40 g fat and 480 g calories, and you replace it with 1 cup Mountain High Yoghurt with 8 g fat and 180 calories, you eliminate 32 g fat and 300 calories. This Rosemary Feta dip makes 3 cups (48 tablespoons), which equals 24 servings of 2 tablespoons each, for a reduction of 1.3 g fat and 13 calories per serving.  

Crème Brûlée

Notes: In the traditional recipe, 3 cups Heavy Cream give you 264 g of fat and 2,463 calories. In the Mountain High recipe, 3 cups Vanilla Original Style Mountain High Yoghurt give you 21 g of fat and 630 calories You save 243 g fat and 1,833 calories per recipe, which translates into a reduction of 60 g fat and 460 g calories per 1-cup serving.

*To further reduce fat and calories, use Lowfat or Fat Free Mountain High Yoghurt
**We recommend only Original Style Mountain High Yoghurt for this recipe.

Click below for an example of how to calculate your “health savings” when you make your favorite recipe with Mountain High Yoghurt instead!

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