Vegan alternatives to dairy yoghurt
Swap matrix
Use these instead
Plant yoghurts swap 1:1. Coconut and soy carry fat and protein for cooking; oat and almond versions are thinner and best kept for breakfast.
Conversion ratios
| Substitute | Use this much | Good to know |
|---|---|---|
| Coconut yoghurt | 1 : 1 | Thickest option; holds up in curries without splitting. |
| Soy yoghurt | 1 : 1 | Highest protein and the most neutral for marinades and baking. |
| Cashew yoghurt | 1 : 1 | Rich and tangy for dips and tzatziki. |
Best uses
- Marinades for tofu and cauliflower (the acid tenderises)
- Raita, tzatziki and cooling sides
- Cake batters and soda bread
- Curry finishing — stir in off the heat
Why the swap works
It gives the same rich mouthfeel without cholesterol or lactose.
Where it does not work
Avoid sweetened or vanilla tubs in savoury dishes, and do not boil plant yoghurt in a sauce: take the pan off the heat, then stir it through.
Kitchen notes
- Strain plant yoghurt through muslin for two hours to get a thick Greek-style texture.
- A teaspoon of cornflour whisked into plant yoghurt stops it splitting in a hot curry.
- Yoghurt plus lemon juice makes a fast buttermilk stand-in for scones.
The numbers
Swapping one kilo saves about 1.9 kg CO₂e. Do it once a week for a year and you avoid roughly 25 kg CO₂e — the same as driving a petrol car 125 km.
Sources: Poore & Nemecek (Science, 2018), FAO, USDA FoodData Central, Mekonnen & Hoekstra (2011).
Common questions
Can I use plant yoghurt in cooking?
Yes. Choose unsweetened soy or coconut, temper it with a little hot sauce before adding, and keep it below a simmer.
Which vegan yoghurt has the most protein?
Soy yoghurt, usually 4–5 g per 100 g — coconut and oat versions are typically under 1 g.
Is coconut yoghurt healthy?
It is high in saturated fat and low in protein, so it works as a treat or a cooking ingredient rather than a daily protein source.
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In depth
The longer answer
Yoghurt contributes moisture, tangy acidity, and a creamy texture to both savoury and sweet dishes. In baking, it activates bicarbonate of soda and adds tenderness; in marinades, its acidity helps break down proteins. Replacing it is not straightforward because no single plant ingredient mimics both the acidity and the protein structure that gives dairy yoghurt its body. A direct swap therefore requires understanding which role—moisture, acid, or creaminess—matters most for the specific recipe.
Plant-based yoghurts vary widely. Coconut-based versions are rich and thick but carry a distinct coconut flavour and contain saturated fat. Soy yoghurts offer the highest protein content, close to dairy, and a neutral taste, making them the most versatile for cooking. Almond and oat versions are lighter, often thinner, and can separate when heated. Price-wise, soy and oat are usually cheapest; coconut sits mid-range. Environmentally, oat and soy have lower water and carbon footprints than coconut, which requires more resources to produce.
For cooking, choose unsweetened, plain plant yoghurts to avoid unwanted sweetness. In marinades, soy yoghurt works best because it clings well and doesn’t curdle at moderate heat. For baking, replace dairy yoghurt with an equal amount of plant yoghurt plus a teaspoon of lemon juice or vinegar if extra acidity is needed. Be aware that coconut yoghurt can make baked goods dense, and thinner varieties may require reducing other liquids. The result is genuinely good when you match the yoghurt’s properties to the dish—but it will never taste identical to dairy.
At a glance
Quick facts
| Detail | What to know |
|---|---|
| Main types | Soy, coconut, almond, oat |
| Protein content | Soy: 3-6 g per 100 g |
| Cooking stability | Soy best; coconut can split |
| Typical price | Soy/oat cheapest; coconut premium |
| Environmental impact | Oat and soy lowest footprint |
In practice
What this means for you
- Always buy unsweetened, plain plant yoghurt for cooking and savoury dishes.
- For baking, add 1 tsp lemon juice per 100 g if the recipe needs acidity.
- Use soy yoghurt in marinades; it clings well and doesn’t curdle easily.
- Stir plant yoghurt gently into hot dishes off the heat to avoid separation.
- Taste before adding salt; some brands are already salted.
FAQ
Common questions
Can I use plant yoghurt in place of dairy yoghurt in any recipe?
Why does my plant yoghurt separate when I cook with it?
Which plant yoghurt tastes most like dairy yoghurt?
Is plant yoghurt healthier than dairy yoghurt?
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