As a Registered Dietitian, I’m always looking for ways to add flavor without compromising on nutrition, and this quick Greek Yogurt Sauce does exactly that. It’s bright, creamy, and packed with herbs and spices. Made with Greek-style yogurt (dairy or nondairy), it’s perfect for adding a refreshing, protein-rich kick to wraps, bowls, and more.
Serve this creamy herb yogurt sauce with baked samosas, grain bowls, roasted vegetables, or warm lentil dishes. It’s also perfect as a dip for crudités or crispy potatoes, or thinned out as a zesty dressing for salads and Buddha bowls.
This Greek Yogurt Sauce recipe was inspired by my Green Cashew Sauce and Pesto Without Nuts on my site.
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👩🏼🌾 Ingredients & Health Benefits
Below are some notes about the ingredients from me, as an expert in nutrition.
- Greek-style yogurt: Rich in protein and probiotics, supporting gut health, muscle maintenance, and satiety. There are also excellent dairy-free options available now, made from almond, cashew, or soy milk, so you can enjoy the benefits even on a plant-based diet.
- Garlic: Anti-inflammatory and immune-supportive compounds that aid digestion.
- Mint & Cilantro: Fresh herbs with antimicrobial properties.
- Lemon juice: Adds vitamin C for enhanced iron absorption and antioxidant protection.
- Optional Seasoning: Turmeric, cumin, and coriander provide antioxidants, reduce inflammation, and support digestion.
See the printable recipe card below for quantities.
🌿 Substitutions
- Plant-based yogurt (for sauce) - Use silken tofu, unsweetened vegan sour cream, or even soaked cashews blended with water and lemon juice.
- Cilantro & mint - Parsley and basil make great substitutes. Use dried herbs in a pinch, but reduce quantity (1 teaspoon dried = 1 tablespoon fresh).
- Spices - Adjust spice level to taste. You can use curry powder or garam masala alone if you're short on individual spices.
- Garlic - substitute with 1 teaspoon garlic powder
For more healthy dressings, visit my Healthy Dressing Recipes page.
📖 How to Make Greek Yogurt Sauce
This is an overview. The full instructions are in the recipe card below.
- Add yogurt, nondairy milk, cilantro, mint, garlic, lemon juice, seasoning, salt, and pepper to a blender or small food processor.
- Blend until smooth, adding water, olive oil, or more nondairy milk, one tablespoon at a time, until pourable.
- Taste and adjust seasoning.
- Serve with samosas, grain bowls, roasted vegetables, and Buddha bowls.
✔️ Expert Tips
- No blender? Chop the herbs and garlic finely and whisk by hand if you prefer a chunkier texture, but
- Blending gives a more even herb flavor.
- Chill 10 minutes to let the flavors develop (optional but recommended).
- Storage: Refrigerate in an airtight container for up to 4 days.
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🙋🏽♀️ Recipe FAQs
Strained Greek yogurt packs roughly 2.5g of protein per ounce, compared to 1.5g in regular yogurt. It’s also a rich source of calcium, B vitamins, iodine, and gut-friendly probiotics.
Freezing yogurt doesn’t kill probiotics, but it can reduce their activity. The live cultures go dormant in the freezer and may become less effective, but many will become active again once the yogurt is thawed and consumed. For maximum probiotic benefit, enjoy yogurt fresh or refrigerated.
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Greek Yogurt Sauce
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Ingredients
- ¾ cup Greek-style yogurt
- ¼ cup nondairy milk or as needed
- 1 clove garlic
- 2 tablespoons chopped mint
- 2 tablespoons chopped cilantro
- ½ large lemon juice
- Salt and freshly ground black pepper to taste
Instructions
- Combine: Add yogurt, nondairy milk, garlic, mint, cilantro, and lemon juice to a blender or small food processor.
- Blend until smooth, adding water, olive oil, or more nondairy milk, one tablespoon at a time, until just pourable.
- Taste and adjust seasoning. (See recipe notes.)
Notes
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Michael says
Really Really yummy can't wait to make it
Nisha Melvani, RDN says
Thank you. Enjoy!
Jacqueline Christie says
The hubs and I loved these! Was fun to make together too. Excellent to have as an idea for a party tapa.
Nisha Melvani, RDN says
So glad you enjoyed it! Yes, I love it this way too!