Non fat greek yogurt

I second tzatziki. ...mix a cup of plain yogurt with some diced and seeded cucumber and a very finely chopped clove of garlic. You can add salt but I usually dont. Let it sit in the fridge several hours or until the next day. It's the sauce used on gyros.

I still eat a type of gyro by using chicken breast for the meat and a josephs pita bread and the sauce, onion, more cucumber, tomato sometimes

Eta : I also put a little dill in my tzatziki but I'm not sure if that is the traditional way.

It's not a very good substitute for chocolate unfortunately....

I like yoghurt with fruit and a little granola for crunch. I often mix protein powder in to plain yogurt to sweeten it and add some flavour, although I don't mind it plain.

Blend it with fruit to make an icecream/sorbet substitute.

Mix with tahini and herbs and spices, or sweet chilli sauce to make a dressing.

Sometimes I replace sour cream with it, including in baking. You can make yummy dips out of it too - e.g. greek yogurt and peanut butter, dip veggies and fruit in it.

Mostly, I eat it with a few additions and not as a substitute for anything. My current favourite is with PB2 and jam mixed in. Tasty "PB & J" breakfast. If you don't mind making it higher calorie, I'm sure regular PB would be tastier.

I like to put cocoa powder in it and mix it with a little apple butter and a couple almond cookies for sweetness. 150 calories for a large portion (including the cookies)

I also mix about 25 grams with cholula chipotle hot sauce and put it over my veg/meat dishes.

for breakfast--overnight oats--in a glass jar put 1/2 cup oatmeal (not instant, not steel cut--regular old fashioned oats). cover with 1/2 cup water--don't stir. top with 1/2 cup non fat plain greek yogurt (or any flavor or some other fat level). still don't stir. put it in the fridge overnight. in the morning add whatever toppings you want and stir. YUMMY. I like mango chunks and coconut, or blueberries and a few slivered almonds, or strawberries and bananas, drizzle of honey--whatever you like. I make a bunch off jars on Sunday and then pull one out each day for either breakfast or lunch, adding whatever toppings. delish--great way to eat more greek yogurt if it's not your favorite thing.

We use it with fruit (blueberries and 2% greek yoghurt pretty common part of my breakfast), as the major ingredient in a veggie dip (lots of garlic, fresh or dried dill, a dollop of mayo sometimes, maybe a little buttermilk to adjust the consistency as needed, a little salt, pepper, maybe some cayenne); same dip thinned a little more becomes a ranch-like salad dressing. Sometimes sub yoghurt for part of the buttermilk in scratch-made pancakes. On top of spicy foods (mexican, especially indian) a dollop is often very nice.

I don't know if it was my weight or lack of fitness or if I really was lactose intolerant but I wasn't able to drink milk without issues but cheese and yoghurt didn't bother me so I've been using them even pre-get-fit to help with obtaining calcium. Had a glass of chocolate milk after a run recently... wasn't bothered. Hmnn.