Creamy Greek yogurt is the base for this herby, lemony dip that skips the salt but not the flavor. Garlic, cucumber, dill, and olive oil come together in a bright, protein-rich sauce ideal for veggies, wraps, or grilled meats. Perfect for low sodium and DASH-friendly diets.

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Table of Contents

Ingredients Needed

1.5 cups plain unsweetened Greek yogurt: high protein and creamy.
2 cloves garlic: minced for savory depth.
2 tablespoons olive oil: adds richness.
1 lemon, juiced: bright and tangy.
1 tablespoon red wine vinegar: boosts acidity.
½ cup cucumber: finely chopped and drained.
2 tablespoons fresh dill: chopped for herby flavor.
½ teaspoon black pepper: adds mild spice.

How To Make Low Sodium Greek Yogurt Dip

Prepare Ingredients:
Chop the cucumber finely and squeeze out excess moisture with a towel.

Mix the Base:
In a large bowl, add Greek yogurt, garlic, lemon juice, vinegar, olive oil, dill, and pepper.

Add the Cucumber:
Stir in the drained chopped cucumber until well incorporated.

Chill and Serve:
Refrigerate for 15–20 minutes for flavors to meld. Serve cold or at room temperature.

Recipe Tips

Drain cucumber well to avoid a watery dip.
Use fresh dill and lemon for the most vibrant flavor.
Adjust garlic to taste; raw garlic adds a strong kick.
For more creaminess, add a spoonful of low sodium sour cream.

How to Store & Reheat

Fridge: Store in an airtight container for up to 4 days.
Freezer: Not recommended.

Nutrition Facts (per serving)

Calories: 80
Sodium: ~30 mg
Protein: 6g
Fat: 5g
Carbs: 3g
Fibre: 0g
Sugar: 2g

FAQs

Is Greek yogurt dip healthy?
Yes, it’s high in protein and low in sodium, making it great for heart health.

Can I use regular yogurt instead of Greek?
Yes, but the dip will be thinner in consistency.

How do I make this dairy-free?
Use a plain, unsweetened dairy-free yogurt like coconut or oat-based alternatives.

What should I eat with this dip?
Try fresh veggies, grilled chicken, pita chips, or use as a sandwich spread.

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