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Creamy Caesar-Style Yogurt Dip

A velvety, protein-rich dip with classic Caesar notes, perfect for elevating your crudité platter or whole-grain crackers. Get your healthy snack fix in minutes with this flavor-packed, DASH-friendly recipe.
Course Appetizer
Cuisine Contemporary American
Keyword Greek yogurt Caesar dressing, Greek yogurt veggie dip, High protein dip recipe
Prep Time 8 minutes
Total Time 8 minutes
Servings 6
Calories 61kcal

Equipment

  • Small food processor or personal blender
  • Silicone spatula
  • Measuring cups and spoons
  • Serving bowl

Ingredients

  • 1 1/3 cups plain nonfat Greek yogurt about 300 g
  • 1/3 cup light sour cream
  • 3 tablespoons fresh lemon juice
  • 2 tablespoons finely grated Parmesan cheese
  • 1 1/2 teaspoons coconut aminos
  • 1 1/4 teaspoons stone-ground mustard
  • 2/3 teaspoon granulated garlic
  • 1/2 teaspoon coarse black pepper
  • 1/4 teaspoon onion powder
  • For serving: crisp romaine hearts sliced bell peppers, snap peas, and cucumber spears

Instructions

  • Step 1: Combine the Base : In the bowl of a small food processor, add the Greek yogurt and light sour cream.
  • Step 2: Add Umami and Tang : Spoon the Parmesan cheese, coconut aminos, and stone-ground mustard into the processor with the yogurt base.
  • Step 3: Introduce Aromatics : Sprinkle in the granulated garlic, black pepper, and onion powder.
  • Step 4: Incorporate the Acid : Pour the fresh lemon juice over the other ingredients.
  • Step 5: Blend Until Smooth : Secure the lid and pulse the mixture 5–7 times to combine. Then, process on low speed for 15–20 seconds, or until the dip is completely uniform and creamy.
  • Step 6: Plate and Serve : Use a spatula to transfer the dip to a serving bowl. Garnish with an extra pinch of black pepper if desired. Arrange your prepared vegetables and crackers around the bowl for dipping.

Notes

Storage:

Keep the dip in an airtight container in the refrigerator for up to 4 days. The flavors will meld and become even more pronounced by the second day.

Ingredient Swaps:

For a different savory note, you can substitute the coconut aminos with an equal amount of low-sodium tamari. If you prefer a sharper taste, Dijon mustard can be used in place of stone-ground.

Serving Suggestion:

This dip is a fantastic, healthy alternative to mayonnaise-based spreads on sandwiches and wraps. Try it with sliced turkey and fresh lettuce for a high-protein lunch.

Nutrition (per serving, approx.):

Serving Size: 1/3 cup
  • Calories: 61
  • Total Fat: 2.5 g (Saturated Fat: 1 g • Trans Fat: 0 g)
  • Cholesterol: 7 mg
  • Sodium: 101 mg
  • Total Carbohydrate: 4 g (Dietary Fiber: 0 g • Total Sugars: 3 g • Added Sugars: 0 g)
  • Protein: 6 g
  • Vitamin D: 0 mcg
  • Calcium: 89 mg
  • Iron: 0.1 mg
  • Potassium: 93 mg
  • Vitamin C: 3 mg