Tasty Everyday

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