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Yogurt Sandwich Spread

Yogurt Sandwich SpreadNo need for the fat and calories of flavored cream cheese on your sandwich or for schmears on your bagel! This low fat spread is just as creamy and flavorful and is only 14 calories per tablespoon.

Makes 1 1/2 cup.


  • 1 c nonfat plain Greek yogurt
  • 1/2 c instant potato flakes
  • 1/4 c Parmesan cheese, grated
  • 1 small plum tomato, peeled, seeded, and chopped
  • 1 green onion, chopped
  • 1 tsp granulated garlic
  • 1/2 tsp onion powder
  • 1/4 tsp wasabi horseradish powder
  • 1/8 tsp freshly ground black pepper
  • 1/2 tsp sea salt


  1. Place all ingredients in a food processor and pulse until thick and smooth, adding a drop or two of water if needed.
  2. Tightly cover and refrigerate. Serve chilled on bagels, sandwiches, or as a dip for carrot and celery sticks. Will keep a week or more in the refrigerator.

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