(+ Easy Tzatziki Recipe!)
When it comes to creamy, indulgent sauces that keep things light and protein-rich, Greek yogurt is your secret weapon. It’s tangy, thick, and endlessly versatile—perfect for turning any meal into something extra without tasting like “diet food.”
From herby dips to bold dressings, these Greek yogurt-based sauces are low in calories but big on flavor. Included is a quick and easy tzatziki recipe you’ll want to put on everything.
🧄 Easy Homemade Tzatziki Sauce (Greek Yogurt Cucumber Sauce)
Cool, creamy, and refreshing—tzatziki is a Mediterranean classic! Use it as a dip, drizzle, or bowl topper. It’s amazing with grilled meats, veggies, grain bowls, or even as a sandwich spread.
📝 Ingredients:
- 3/4 cup plain Greek yogurt (2% or nonfat)
- 1/4 cup finely grated or shredded cucumber (excess water squeezed out)
- 1 small garlic clove, finely minced or grated
- 1 tbsp lemon juice (or more to taste)
- 1 tsp olive oil (optional, for richness)
- 1–2 tsp chopped fresh dill or mint
- Pinch of salt and black pepper
🥄 Instructions:
- Mix all ingredients in a bowl until well combined.
- Chill for 15–30 minutes to let flavors develop.
- Taste and adjust seasoning as needed.
Makes about 4 servings (2 tbsp each)
Approx. 25–30 calories per serving
✨ More Easy Greek Yogurt Sauce Ideas
1. Zesty Ranch Yogurt Dip
- 3/4 cup Greek yogurt
- 1 tsp ranch seasoning (or DIY with garlic powder, onion powder, dried dill, parsley)
- Splash of lemon juice or vinegar
🧄 Great for: raw veggies, wraps, or grilled chicken.
2. Creamy Chipotle Yogurt Sauce
- 3/4 cup Greek yogurt
- 1 chipotle pepper in adobo (or 1 tsp chipotle sauce)
- 1/2 tsp smoked paprika
- Pinch of salt and lime juice
🔥 Perfect on: tacos, burgers, sweet potato fries, or grain bowls.
3. Lemon-Dijon Yogurt Dressing
- 3/4 cup Greek yogurt
- 1 tbsp Dijon mustard
- 1 tbsp lemon juice
- 1/2 tsp garlic powder
- Pinch of salt & pepper
🍋 Great for: salads, roasted veggies, or as a dip for potatoes or chicken.
4. Greek Yogurt Garlic Aioli (Lighter Version)
- 3/4 cup Greek yogurt
- 1 clove garlic, minced
- 1 tsp lemon juice
- 1 tsp olive oil (optional)
- Salt and black pepper to taste
🧄 Amazing on: roasted veggies, grilled meats, burgers, or as a dip for fries.
5. Carmelized Onion & Chive Greek Yogurt Dip
- 3/4 cup plain Greek yogurt (2% or nonfat)
- 1 small onion, thinly sliced
- 1/2 tsp olive oil or light butter
- 1–2 tbsp chopped fresh chives
- 1/4 tsp garlic powder (optional)
- Salt and black pepper to taste
🍔 Delicious on: burgers, sandwiches, and pasta
💡 Pro Tips:
- Use nonfat yogurt to save calories or 2% for added richness.
- Add a splash of vinegar, lemon juice, or fresh herbs to brighten up your sauces.
- Use as a base for salad dressings, sandwich spreads, or bowl toppers.
With just a few staple ingredients, you can whip up sauces that taste indulgent but keep your meals light, fresh, and never boring. Let your Greek yogurt do the heavy lifting—and enjoy sauces that elevate every bite!