Eat · Recipes

3 Healthy Greek Yogurt Dips

It’s no secret that I love Greek yogurt, I mean who doesn’t, and there’s good reasons. It’s a perfect way to get more protein and calcium in your diet, and the probiotics are nothing but good news for your insides. And not only that — substituting Greek yogurt for cream, mayonnaise, and other high-fat options saves big in the calorie department. From breakfast to dessert and everything in between, Greek yogurt is a magic ingredient!

I have been using Greek yogurt as a base or a substitute in many recipes ever since I started having an affair with the kitchen, and thus I can tell you for sure the possibilities are endless. With dip sauces being my number one choice, here I present to you my three favorite ideas  for yogurt based dips,by The Healthy Cook, I am sure you are going to love.

5 Healthy Yogurt Dips-2

All 3 dips are based on Greek yogurt, with 2 of them made with Yogurt cheese which is very easy to prepare. All you need is a strainer, a bowl and a few pieces of gauze. Attach the strainer over the bowl, then lay the gauze and add the amount of yogurt required in your recipe. Tighten the gauze and tie it with a ribbon and let the yogurt sit in the refrigerator for at least 8 hours, or overnight. The more you leave it to drain the thicker it will become. Once drained, discard the liquid from the bowl and continue to prepare your recipe. The yogurt cheese can be kept in the refrigerator for about a week.

Now without any further ado let us see the recipes one by one:

5 Healthy Yogurt Dips-1

Curried Pea Dip

Servings: makes 1 ¼ cups

Preparation & Refrigeration time: 8 hours and 15 minutes


  • 1 ½ cups Greek strained yogurt, 2% fat
  • 300 gr. (10 ounces) frozen peas, thawed
  • ¼ cup fresh parsley, chopped
  • 2 tsp. curry powder
  • 1 tsp. ground coriander
  • ½ tsp. garlic, finely chopped
  • ½ tsp. salt
  • ¼ tsp. pepper


  1. Drain yogurt in refrigerator for 8 hours.
  2. In a food processor, puree peas. Transfer to medium-mesh strainer set over a bowl and using a rubber spatula, force puree through sieve, discarding skins.
  3. Add parsley, curry powder, coriander, garlic, salt, pepper and yogurt cheese and whisk together thoroughly.
  4. Cover and refrigerate until serving time.

Healthy Yogurt Dips_5

Sun-dried tomato and garlic dip

Servings: makes 2 cups

Preparation & Refrigeration time: 8 hours and 15 minutes


  • 3 cups Greek strained yogurt, 2% fat
  • 1 large head garlic
  • 3 tbsp. grated parmesan
  • 1 ½ tsp. fresh lemon juice
  • ½ tsp. chili powder
  • ½ cup oil-packed sun-dried tomatoes, patted dry
  • 1 tsp. olive oil from the sun-dried tomatoes jar
  • 3 tbsp. fresh parsley, finely chopped
  • salt and pepper, to taste


  1. Drain yogurt in refrigerator for 8 hours.
  2. Preheat oven to 200o C (400o F). Cut ½ cm off top of garlic, exposing cloves. Wrap well in aluminum foil. Bake it for 1 hour. Remove garlic from foil and let it cool. Squeeze roasted garlic pulp off skins into a bowl.
  3. Add yogurt cheese, parmesan, lemon juice, chili powder and tahini.
  4. In a food processor, combine sun-dried tomatoes and olive oil with 1 tablespoon of cold water and puree until mixture forms a paste.
  5. Stir tomato paste into yogurt mixture and season with salt and pepper.
  6. Cover and refrigerate until serving time.
  7. Serve sprinkled with chopped parsley.
5 Healthy Yogurt Dips-3
Roasted eggplant dip

Servings: makes 1 ½  cups

Preparation & Refrigeration time: 2 hours and 30 minutes


  • 1 medium eggplant (1 pound) peeled and cut into 2 cm. cubes
  • 2 garlic cloves, chopped
  • 1 tbsp. olive oil
  • ½ cup Greek strained yogurt, 2% fat
  • 2 tbsp. fresh parsley, chopped
  • 1 tbsp. fresh lemon juice
  • 1 tbsp. tahini
  • salt and pepper, to taste


  1. Preheat oven to 200oC (400oF).
  2. In a bowl toss together eggplant, garlic and oil. Spread mixture in a baking sheet and roast for 20 to 25 minutes, until eggplant is very soft. Let cool.
  3. Transfer eggplant to a food processor bowl and add yogurt, parsley, lemon juice and tahini and pulse to combine.
  4. Cover and refrigerate for 2 hours to allow flavors to blend.
Serving Ideas
  • Serve your healthy dips with pita chips, veggie chips, bread sticks or vegetable sticks.
  • Use them as a spread on paninis,crostinis and bruschettas.
  • Serve them as cold sauce in veggie meals such as veggie burgers for extra protein.

Always looking for some inspiration, lately I have been experimenting with some roasted beetroots, avocados and peppers for some new dip recipes. Do you have any Greek yogurt ideas of that you would like to share?Or even better… what is your favorite dip recipe? Let’s find out if we can re-create it with Greek yogurt for a healthier version!


Till next time…

❤ Connie





Source: The Healthy Cook



16 thoughts on “3 Healthy Greek Yogurt Dips

      1. I visit the middle east many times. Lebanon, Syria and Jordan, but also Turkey and Greece. Looking at your (food) pics, and reading your stories about ‘the people’ makes me happy (and at the same time sad, because what happening at the moment). Sometimes I believe I was born in the wrong country…(lol). But your post bring a lot of good memories.

        Liked by 1 person

        1. Oh the enchanting middle east! Who can resist her charms? I too feel like having too personalities, one oriental and one western. I can’t make a choice, I don’t want to choose because I love them both. Thank you for sharing these with me, I really appreciate it and I can’t even begin to describe you how happy I am that you enjoy my stories!

          Liked by 1 person

  1. Fabulous ideas… I never thought to strain the yoghurt… no wonder it’s always a bit too wet and thin tasting!! I guess you could use the strained liquid for making scones!

    Liked by 1 person

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