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Creamy & Healthy Yogurt Sauces

Creamy & Healthy Yogurt Sauces

Creamy & Healthy Yogurt Sauces give you four no-cook, protein-rich dressings in 15 minutes, with no mayo and half the fat of bottled ranch.

★★★★½ 4.8 (214 ratings)
15 minPrep time6Servings148 kcalCalories

🧂 Ingredients

  • 2 cups (500 g) plain full-fat Greek yogurt
  • 1 teaspoon kosher salt, divided
  • 1 medium garlic clove, finely grated
  • 2 tablespoons fresh lemon juice (about 1 lemon)
  • 2 tablespoons extra-virgin olive oil
  • 3 tablespoons chopped fresh herbs (dill, parsley, mint, or cilantro)
  • 1 to 2 teaspoons chipotle in adobo, minced
  • 1 tablespoon tahini
  • 1 teaspoon curry powder
  • 1 teaspoon honey
  • 1/4 teaspoon freshly ground black pepper

📋 Instructions

  1. 1Drain the yogurt — Set 2 cups Greek yogurt in a fine-mesh strainer over a bowl and let it sit 10 minutes at room temperature. Discard the collected whey; the yogurt should look thicker and hold a spoon track.
  2. 2Season the base — Whisk the drained yogurt with 3/4 teaspoon kosher salt, 2 tablespoons olive oil, and 1/4 teaspoon black pepper until smooth, about 30 seconds.
  3. 3Split into four bowls — Divide the base into four equal portions, about 6 tablespoons each. Use a scale if you want exact portions: roughly 115 g per bowl.
  4. 4Build garlic-herb — Fold 1/2 teaspoon grated garlic and 1 tablespoon chopped parsley into the first bowl. Taste and add the remaining 1/4 teaspoon salt if it reads flat.
  5. 5Build chipotle-lime — Fold 1 teaspoon minced chipotle, 1 tablespoon lime juice, and 1 teaspoon honey into the second bowl. Add the second teaspoon of chipotle for a hotter sauce.
  6. 6Build lemon-dill — Fold 1 tablespoon lemon juice and 1 tablespoon chopped dill into the third bowl. Stop at 1 tablespoon acid; more will thin the sauce.
  7. 7Build curry-tahini — Stir 1 tablespoon tahini and 1 teaspoon curry powder into the fourth bowl until no streaks remain, about 20 seconds. If it seizes, add water 1 teaspoon at a time.
  8. 8Chill and adjust — Refrigerate all four sauces 20 minutes, then taste each one and adjust salt or acid. Serve cold or at cool room temperature; heat will break the emulsion.
👨‍🍳 Chef's Note: Full-fat Greek yogurt is non-negotiable for texture; nonfat will taste fine but will not coat the back of a spoon.

Servings: 6

Cuisine: Mediterranean

Course: Sauce

Nutrition (per serving): 148 kcal · 12g protein · 6g carbs · 9g fat