Megaheart Logo Banner

Yo Cheese
With Many Uses
Lacto Vegetarian – 0 Carb Choices
© 1997

Your search for low sodium cheeses, low sodium mayonnaise and a low sodium salad dressing base ends right here. We call it "Yo Cheese." It's probably the easiest recipe you'll find for anything, and one of the most rewarding. Plain yogurt converted to the consistency of cream cheese and all in your refrigerator. You can use this as a cream cheese and even for dips for your guests who will never guess it's just plain yogurt. And better yet, very low in calories and carbohydrates.

Nutritional Information
Sodium Per Recipe: 374,9 mg*
Sodium Per Serving: 11.7 mg

Nutrient Data Per tablespoon (32 tablespoons):

Calories: 8.54
Protein: .877 g
Carbohydrate: 1.176 g
Dietary Fiber: 0 g
Total Sugars: 0 g
Total Fat: .028 g
Saturated Fat: .018 g
Monounsaturated Fat: .008 g
Polyunsaturated Fat: .001 g
Cholesterol: .276 mg
Trans Fatty Acids: 0 g
Total Omega-3 FA: 0 g
Total Omega-6 FA: 0 g
Calcium: 30.5 mg
Potassium: 39 mg
Sodium: 11.7 mg
Vitamin K: 0 mcg
Folic Acid: 0 mcg

*1/2 of sodium for full 4 cups of yogurt is lost during the process of making yo cheese.

Makes 32 Level tablespoons (2 cups)
  • 2 pounds or 4-cup container plain nonfat Yogurt* (450 mg)*
Use a sieve with short legs or a rim that raises it above the surface.
Use food rated cheesecloth. Spread cheesecloth open, then fold it double. You want enough to cover the bottom of the sieve and up the sides for about four inches. We use enough cloth to pull up over the top rim so that cloth doesn't fall back into the yogurt.

Place sieve into a larger bowl that will fit into your refrigerator (bowl should have low sides).

Pour or spoon all the yogurt onto the cheesecloth. (Clean and save the container to store the results in.)

Place into refrigerator for 24-hours minimum. After about three hours take out and drain the water from the bowl. Do same in another three hours. After that you can drain the final amount at the 24 hour mark.

Store in the original container or a smaller plastic container you can place airtight lid on.

Use Yo Cheese as a cream cheese, sandwich spread, mayonnaise replacement, salad dressing base, dip for vegetables or unsalted chips. You can mix in granulated onion powder, unsalted chili powder, or chives and minced or finely diced green onions or any other flavor you want for dips or salads.

Works great as a bed for raspberries or blueberries or strawberries. Or place berries in small bowl and spoon Yo Cheese on top like you would whipped cream. Excellent spread for our homemade salt-free toasted bagels.

*Any size container may be used to make Yo Cheese. You will generally get 1/2 of what you start with. If using a smaller container, then sodium levels should remain the same per tablespoon.


*Best estimate for final measurement is based on 1/2 of container's lost liquid. Recipe may have fewer calories than listed.

***We have found, after testing many brands of Plain nonfat Yogurt, that either Nancy's or Dannon's Plain nonfat Yogurt works the best when attempting to obtain the texture of cream cheese. Let drain for at least 24 hours for a good texture. You may drain longer, but after about 36 hours, you'll find that you've extracted most of the water in the yogurt.