Top News

This frozen treat is a nutritious way to satisfy your sweet tooth.

Reviewed by Dietitian Mandy Enright, M.S., RDN, RYT

Key Points

• The best anti-inflammatory snacks feature whole foods and are made without added sugar.
• Lemon-Blueberry Frozen Yogurt Bites are a high-protein, anti-inflammatory snack.
• These bites keep for up to 1 week in the fridge or 1 month in the freezer.

It’s midafternoon and dinner is still a few hours away. Depending on when you had lunch, there’s a good chance your stomach is already grumbling. It’s easy to reach for a bag of pretzels or grab a protein shake, but keeping a stash of homemade snacks can be a more nutritious—and budget-friendly—alternative.

While it requires a bit of planning and prep time, our Lemon-Blueberry Frozen Yogurt Bites recipe is simple to make and packed with protein and anti-inflammatory ingredients to support overall health.

Inflammation is a normal process that helps protect against illnesses and promotes wound healing. Persistent inflammation that lasts months or even years—often referred to as chronic low-grade inflammation or systemic inflammation—can increase your risk for certain health conditions, including diabetes, heart disease and Alzheimer’s disease. The good news is, you can help protect against chronic inflammation by eating a balanced diet that includes whole grains, lean proteins, healthy fats and plenty of fruits and vegetables.

While there are many snacks containing anti-inflammatory ingredients, we named our Lemon-Blueberry Frozen Yogurt Bites as the best high-protein, anti-inflammatory snack because it’s easy to prepare, with just two steps and seven simple ingredients. Here are a few other reasons why they got chosen.

They Contain Anti-Inflammatory Compounds

The two main ingredients in the recipe—strained (Greek-style) yogurt and blueberries—offer anti-inflammatory benefits, but for different reasons.

Strained (Greek-style) yogurt is known for being an important source of probiotics—beneficial bacteria that support gut health. While more research is needed, probiotics may help reduce chronic inflammation by positively affecting the development of inflammatory biomarkers. For example, one study found that daily consumption of strained (Greek-style) yogurt was linked with lower levels of interleukin-6, a marker of inflammation.

Blueberries have both antioxidant and anti-inflammatory properties thanks to anthocyanins, which are also responsible for the tiny fruit’s deep blue color. Research suggests that the berries’ high anthocyanin content may explain why eating blueberries is linked with a reduced risk of heart disease, cancer, obesity, type 2 diabetes and dementia.

They’re High In Protein

Protein is essential for building and repairing tissues, supporting immune function and producing enzymes and hormones. It also plays a key role in promoting satiety and maintaining muscle, both of which are important if you’re trying to maintain or achieve a healthy weight.

When it comes to boosting your protein intake, one easy swap is buying strained (Greek-style) yogurt instead of regular yogurt. Because it’s strained, Greek-style yogurt offers a thicker, creamier consistency and double the amount of protein. With strained (Greek-style) yogurt as one of its main ingredients, 1 cup of this nutritious frozen snack boasts an impressive 13 grams of protein.

They’re Rich In Fiber

From supporting digestion and maintaining regular bowel movements to helping slow blood sugar absorption and lowering cholesterol levels, fiber is crucial for keeping your body in tip-top shape. Yet, it’s estimated that most Americans are only getting half the recommended amount of fiber per day.

We picked this snack because of its impressive fiber content. Offering 8 grams per 1-cup serving, this snack is a great way to boost your intake and get closer to getting the recommended 25 to 38 grams of fiber per day.

They’re Free of Added Sugar

According to the American Heart Association, American adults consume on average about 17 teaspoons of added sugar every day—more than 2 to 3 times the recommended daily allowance for men and women respectively. With research linking excessive added sugar consumption to increased levels of chronic inflammation, cutting back on added sugar is a key component of an anti-inflammatory eating pattern.

With this in mind, we chose a recipe that’s free of added sugar. These Lemon-Blueberry Frozen Yogurt Bites are naturally sweetened using blueberries, vanilla extract and ground cardamom.

They’re Portable and Convenient

We love that this recipe makes a big batch, making it easy to pop a serving’s worth into a sealable bag and enjoy while you’re out and about. When stored in an airtight container, these Lemon-Blueberry Frozen Yogurt Bites keep for up to 1 week in the fridge or 1 month in the freezer.

What to Look For in an Anti-Inflammatory Snack

Our Lemon-Blueberry Frozen Yogurt Bites recipe is just one example of a high-protein, anti-inflammatory snack. Here are some tips on what to look for when considering other options:

• Simple ingredient list: Look for snacks containing a short list of easily recognizable ingredients. Ideally, opt for recipes containing vegetables, fruits or whole grains for a boost of fiber, antioxidants, vitamins, minerals and other anti-inflammatory compounds.
• Plenty of fiber: Look for a snack with at least 3 grams of fiber, which is about 10% of the Daily Value.
• Good amount of protein: Protein helps to keep you full and satisfied. Look for a snack providing at least 7 grams of protein per serving. This is equivalent to 1 whole egg, 1 tablespoon of peanut butter, ½ ounce of nuts or seeds or 1 ounce of meat, poultry or fish. Protein sources such as fish, nuts and seeds also contain omega-3 fatty acids, which have anti-inflammatory benefits.
• Low sodium: In the mood for something savory? Try to keep sodium to a minimum, opting for snacks with 140 milligrams of sodium or less.
• Minimal added sugars: To keep your added sugar intake to no more than 10% of your daily calorie intake, choose snacks that are naturally sweetened and contain minimal amounts of added sugar.

Our Expert Take

No one food or recipe can ward off chronic inflammation. However, following a balanced diet—along with adopting other healthy habits, like exercise and stress management techniques—can help. The next time you hear your stomach grumbling, reach for a high-protein, anti-inflammatory snack, like our Lemon-Blueberry Frozen Yogurt Bites.  Made with strained (Greek-style) yogurt, freeze-dried blueberries, cardamom and vanilla extract, these naturally sweetened bites provide a boost of fiber, protein and anti-inflammatory compounds in a convenient, portable package. Try making a batch over the weekend for easier snacking throughout the week.