Healthy substitutes for sour cream

The 3 best swaps for sour cream

1. 1

   Greek yogurt

   1:1

   Same tang, far more protein, much less fat — the everyday winner.

   vs Sour creamper 100 g

   Calories

   198 kcal→59 kcal

   Protein

   2.4 g→10 g

   Saturated fat

   10 g→0.1 g

   Edge · Live probiotic cultures for gut health — sour cream usually has none.

2. 2

   Cottage cheese (blended smooth)

   1:1

   Whip it silky in a blender; mild, creamy, and high in protein.

   vs Sour creamper 100 g

   Calories

   198 kcal→84 kcal

   Protein

   2.4 g→11 g

   Total fat

   19 g→2.3 g

   Edge · Slow-digesting casein protein keeps you full for longer.

3. 3

   Buttermilk (for dressings)

   thin to taste

   For drizzling and dressings when you want tang without the richness.

   vs Sour creamper 100 g

   Calories

   198 kcal→40 kcal

   Total fat

   19 g→0.9 g

   Protein

   2.4 g→3.3 g

   Edge · Pourable and tangy for dressings, at a fraction of the fat.

Good to know: Greek yogurt can split if boiled — stir it in off the heat, or temper it first.