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Savory Caesar-Style Yogurt Dip

Enjoy a fresh take on creamy, savory dipping sauces with this protein-packed recipe. Inspired by DASH diet principles, this dip captures the tangy, umami-rich profile of a classic Caesar dressing using nonfat Greek yogurt and aromatic spices. It pairs perfectly with crisp romaine hearts and colorful vegetable spears for a satisfying, guilt-free snack.
Course Appetizer
Cuisine Contemporary American
Prep Time 8 minutes
Total Time 8 minutes
Servings 6 (approx. 1/4 cup per serving)
Calories 50kcal

Ingredients

  • 1 2/3 cups plain nonfat Greek yogurt
  • 3 tablespoons fresh lemon juice
  • 2 tablespoons finely grated Parmesan cheese
  • 1 1/2 teaspoons coconut aminos
  • 1 1/4 teaspoons stone-ground mustard low sodium preferred
  • 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, cucumber spears, or broccoli florets.

Instructions

  • Combine the Base: In the bowl of a small food processor or personal blender, add the plain nonfat Greek yogurt.
  • Add Umami and Tang: Spoon the finely grated Parmesan cheese, coconut aminos, and stone-ground mustard into the processor with the yogurt base.
  • Introduce Aromatics: Sprinkle in the granulated garlic, coarse black pepper, and onion powder.
  • Incorporate the Acid: Pour the fresh lemon juice over the mixture.
  • 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.
  • Plate and Serve: Use a silicone spatula to transfer the dip to a serving bowl. Garnish with an extra crack of black pepper if desired. Arrange your fresh vegetables around the bowl for dipping.

Notes

  • Flavor Development: For the best taste experience, allow the dip to rest in the refrigerator for at least 30 minutes before serving. This allows the dried spices (garlic and onion powder) to rehydrate and the flavors to meld significantly.
  • Storage: Store in an airtight container in the refrigerator for up to 3–4 days. Stir well before serving if any natural separation occurs.
  • Ingredient Tip: Using fresh lemon juice is key for that bright "Caesar" zest; bottled lemon juice tends to lack the necessary floral notes.
  • Serving Suggestion: This dip also works excellently as a spread for vegetable wraps or a topping for baked potatoes.
Nutrition Information Approximate values per serving
  • Calories: 50 kcal
  • Total Fat: 0.7 g
    • Saturated Fat: 0.4 g
    • Trans Fat: 0 g
  • Cholesterol: 2 mg
  • Sodium: 82 mg
  • Potassium: 100 mg
  • Total Carbohydrate: 3.5 g
    • Dietary Fiber: 0 g
    • Sugars: 3 g (Natural sugars from dairy)
  • Protein: 7 g
  • Calcium: 90 mg
  • Magnesium: 8 mg