I’ve made this Greek yogurt veggie dip recipe at least a dozen times now.
My goal with this Greek yogurt veggie dip was to encourage myself to replace my bad daytime snacking habit with more veggies.
Since I work from home as a freelance writer, I have a bad habit of wandering into the kitchen and eating things I shouldn’t be eating—like Triscuits with cream cheese (yum) or way too many semisweet chocolate chips (double yum).
I’d go overboard and end up stuffing myself, feeling bloated and regretful only minutes later. It’s not a nice feeling.
The easiest way to stop a bad habit is by replacing it with a good one. And that’s how I came to invent this super creamy, flavour-packed Greek yogurt veggie dip recipe.
I hope you love garlic. And onions. Because this dip seriously packs an intense punch with both!
Why Greek Yogurt?
If you have yet to discover the deliciously thick consistency and tangy flavour of Greek yogurt, well, I’m telling you now that you need to add it to your grocery shopping list before your next trip to the grocery store.
Greek yogurt involves straining out the extra whey content that regular yogurt has, which is why regular yogurt has a much thinner consistency.
Since there’s more straining involved, it takes more milk to produce Greek yogurt compared to regular yogurt, but as a result, Greek yogurt naturally has less sugar than its regular counterpart (when you buy it plain).
So here’s why Greek yogurt makes a great main ingredient for veggie dip:
- It’s thick
- It’s creamy
- It’s tangy
- It’s low in sugar
- It’s high in protein
Oh, did I forget to mention that Greek yogurt is an incredible source of protein?
One cup of plain, nonfat Greek yogurt packs 23 grams of protein compared to 14 grams in regular yogurt.
It also only has 8 grams of total carbs while regular yogurt has 19—making it a good option for people looking to sticker to a low-carb diet.
More Amazing Health Benefits of Greek Yogurt
Besides being high in protein and low in carbs/sugar, there are lots of other good things that Greek yogurt can do for you.
It’s Low in Sodium and Therefore Might Help Lower Blood Sugar
Do you know how much sodium is in regular veggie dip? Heluva Good! French Onion Dip has 170mg of sodium per two tablespoons.
Regular yogurt has about 190mg per one-cup serving, but Greek yogurt has only 80mg—making it a winning choice if you’re watching your sodium intake.
The FDA recommends that adults consume no more than 2,300mg of sodium per day. Consuming higher amounts of sodium puts you at risk of high blood pressure and other heart-related issues.
It Could Be Good for Your Gut (If You Choose One With Probiotics)
Gut health is one of the most fascinating, yet complex components of overall health.
If your gut bacteria are out of balance, you could be struggling with all sorts of other health-related problems—from difficulty losing weight, to moodiness and anxiety.
Some varieties of Greek yogurt contain probiotics, which are essentially “good” bacteria that help balance out the “bad” bacteria currently living in your gut.
As an added bonus, probiotics have anti-inflammatory and anti-pathogenic properties, which help your immune system so your body can fight off any potential harmful bacteria.
Not all varieties of Greek yogurt contain probiotics, even if they say that they contain live active cultures. Make sure to check the label or do your research before you pick up the first one you see at the grocery store.
Tip: Voskos plain Greek yogurt is a top choice for its five live and active probiotics.
It’s Good for Your Brain Thanks to Its High Vitamin B12 Content
Harvard Medical School lists Greek yogurt in its top 10 foods that have Vitamin B12, which is found naturally only in animal-derived food products.
Vitamin B12 is important for healthy brain function, red blood cell formation, DNA synthesis and all sorts of other chemical reactions that occur in the body.
The National Institute of Health recommends that the average adult consume 2.4mcg (micrograms) of Vitamin B12 per day, which is relatively easy to do if you’re consuming a normal, healthy diet.
A six-ounce serving of plain, nonfat Greek yogurt contains 1.3mcg of Vitamin B12, making it a great source of this brain-boosting vitamin—especially for vegetarians who are able to consume some diary products.
It Might Be Okay for You If You’re Sensitive to Dairy
Speaking of dairy products, I know that not everyone’s digestive system can handle it.
Greek yogurt, however, has less lactose in it than other conventional dairy products due to the different processing methods it undergoes.
During the intense straining process, a lot of the lactose is removed, meaning that Greek yogurt could be much gentler on people who might consider themselves to be a little lactose intolerant.
Better yet, since we’re talking about a Greek yogurt veggie dip recipe here, it’s far easier to consume much smaller amounts of it as a dip compared to straight yogurt. So any symptoms of lactose intolerance can be easily minimized.
It’s A Good Source of Calcium for a Healthy Heart, Bones, Muscles, and Nerves
One of the top health benefits of dairy products in general is that they offer some of the highest concentrations of absorbable calcium per serving.
It’s not just your bones that need calcium. Calcium is necessary good blood flow, a healthy heart beat, proper muscle contraction and all sorts of other bodily functions.
Greek yogurt doesn’t have quite as much calcium as regular yogurt, but a one-cup serving still offers 200mg, which is a whopping 20% of your recommended daily value.
It Might Help You Lose Weight
If weight loss or even weight maintenance is your goal, adding Greek yogurt to your diet could be an easy and satisfying way to help you reach or maintain your goal weight.
As mentioned earlier, Greek yogurt is high in protein, meaning that it’s going to keep you fuller for longer. I know that when I snack on this Greek yogurt veggie dip, I’m good for at least an hour or longer.
Being high in protein and low in carbs also makes it much easier not to go overboard with consuming too much. One cup of plain, nonfat Greek yogurt is only 120 to 200 calories (depending on the brand and fat content) and even that much is a lot to consume!
Lastly, it might even give you a bit of a metabolic boost thanks to the iodine it contains. Trace amounts of this mineral are require for good thyroid health, which is the butterfly-like gland in your neck that regulates your metabolism.
Should You Use Nonfat, 1%, 2%, or 5% Plain Greek Yogurt?
First things first: This recipe requires PLAIN Greek yogurt.
Many of the varieties sold at grocery stores are flavoured, which means they contain lots more sugar and other added ingredients.
Plain should’t be hard to find though. You’ll see it comes in nonfat, low-fat and higher fat varieties. But which one should you use?
Well, that’s up to you!
Here’s what I recommend:
- Watching your calories and/or fat intake? Try nonfat, plain Greek yogurt.
- Want a richer flavour and have a little wiggle room with your calories from fat? Try 1% or 2%.
- Want the fullest flavour and aren’t worried about restricting calories from fat? Then I say go for 5%!
5% might have 100 to 200 more calories per one-cup serving than nonfat, depending on the brand you choose.
That could be significant for some people who are really watching their calories, so I encourage you to choose whichever is best for you and your nutritional goals.
I’m not going to lie—I buy 5% plain Greek yogurt when it’s available. I love the rich taste of it and the higher fat content has never been a problem for me.
To start, you’re going to need one cup of plain Greek yogurt (with your choice of fat content).
I recommend putting it in a large enough container (ideally glass for easy storage later) so you can just throw the rest of the ingredients in it.
And Now for the Next Main Ingredient…
So, as you might have guessed by now, this Greek yogurt veggie dip is mostly Greek yogurt.
The rest of the ingredients are a combination of things you probably already have in your fridge and pantry, making it an extra simple recipe that you can whip practically anytime!
The next main ingredient in this Greek yogurt veggie dip recipe is mayonnaise.
I like to use REAL mayonnaise (I use Hellman’s), but if you prefer using a mayonnaise substitute (like Miracle Whip), that’s totally up to you.
Mayonnaise is what helps neutralize the over-powering yogurt taste of this dip, adding new flavours of tanginess, sweetness, and vinegar-like acidity.
I can tell you right now that I’ve tried making lots of dips in my day, without mayonnaise, and until I started adding it, all I could taste was the yogurt.
The good news is that you don’t need equal parts Greek yogurt and mayo to strike a good balance. I
’ve seen some dip/dressing/sauce recipes call for it, but for this one, you definitely don’t need that much.
For one cup of plain Greek yogurt, you only need a quarter cup of mayonnaise.
If you want, you can even experiment with less, see how you like the taste, and add more as needed.
Honestly, sometimes I just eyeball my portions for the Greek yogurt and the mayo because I’m too lazy to get out my measuring cups (and then have to wash them later).
Even if I add a little more mayo than necessary, it still turns out extra good!
I like to just add the mayo straight to the Greek yogurt bowl and stir it all up before I add the next ingredients.
The Rest Is Just Herbs, Spices, and Lemon Juice
I created this Greek yogurt veggie dip recipe to be EXTRA garlic-y and onion-y, so you’ve been warned! (Twice now, actually.)
If you love Heluva Good! French Onion Dip, then I’m pretty sure you’re going to love this too.
It’s got a very similar taste, but the texture and tanginess is slightly different—and better in my opinion.
The herbs and spices used in this recipe are ones that you probably already have in your spice rack or pantry.
There are only five of them—garlic salt, garlic powder, onion powder, dried parsley, and dried chives.
I add one teaspoon of each herb and spice except the garlic salt—I only add half a teaspoon of that one. You can certainly substitute table or sea salt if you want.
Last but not least is the juice of half a fresh lemon—or about one tablespoon of lemon juice. I always recommend using freshly squeezed lemon juice for recipes like these!
Dump all of the herbs, spices, and lemon juice into the Greek yogurt/mayo mixture and give it a good stir until it’s very well mixed. Then give it a taste and see how you like it.
Sometimes I like to add extra chives and parsley if I want more flavour—even as much as a whole teaspoon extra.
The great thing about this Greek yogurt veggie dip recipe is that it’s super easy to make, very customizable, and pretty hard to mess it up!
Now Just Add Your Favourite Raw Veggies
My favourite raw veggies to eat with this dip are:
• Bell peppers (red, orange, yellow, and green)
You can also try it with broccoli, cauliflower, grape tomatoes, and sugar snap peas.
These are all great choices because they’re all so colourful—meaning they’re also high in vitamins and minerals.
Pretty much all of these veggies are also very low in calories, high in water content, and high in fiber too.
I like to take the time to chop my veggies in bulk portions so they last at least 4 to 5 days.
I’ll store my chopped carrots and celery in one big resealable bag, and the bell peppers and cucumber slices in another one.
This way, it’s easy to grab the bags and container of veggie dip from the fridge when I need a quick snack. There’s absolutely no prep when you plan ahead!
It also makes a great office snack too. Just use a smaller container to take a portion of the dip and fill a plastic bag or container with some veggies.
Store them in your office place’s fridge or in your lunch bag with a cool pack.
It’s very hard to overeat on these veggies and dip. With all the protein in the dip and water/fiber in the veggies, you’ll have a hard time scarfing down as many calories as you would with a snack that’s more highly processed and readily available.
If you ate one-quarter of this entire batch of Greek yogurt veggie dip (which I’d say is a very generous portion size), that’s only 152 calories—with 5 grams of protein and just 3.5 grams of carbs.
And that’s with 5% plain Greek yogurt! You could get those calories down even more if you went for nonfat, 1%, or 2%.
Not bad, huh?
Now let’s compare that to good old Heluva Good! French Onion Dip.
For a one-quarter cup portion (which is about a tablespoon less than the portion of veggie dip described above), you’re looking at 120 calories, with 2 gram of protein and 4 grams of carbs.
It’s not a significant difference, but it’s enough to show that this Greek yogurt veggie dip recipe is likely the better option.
Fooducate rates Heluva Good! French Onion Dip with a C-grade—mainly for being highly processed and for containing potassium sorbate.
So even without the calories and macros taken into consideration, this Greek yogurt veggie dip recipe is healthier just because it’s less processed.
I’ve personally found this dip to be one of the key ways to encourage myself to increase the number of plant-based foods I eat and snack less on high-calorie or processed foods.
I hope you enjoy the taste and reap some of the same great health benefits that I do by making this Greek yogurt veggie dip a regular part of your daily snacking.
And hey, you could even use it as a healthy appetizer for dinner parties, barbecues, and all sorts of other events that might require food.
Please rate and share this recipe to your Pinterest boards if you liked it!
Greek Yogurt Veggie Dip
- 1 cup Plain Greek yogurt (I use 5%, but you can use nonfat, 1%, or 2%.)
- 1/4 cup Mayonnaise
- 1 tbsp Lemon juice, freshly squeezed (About half a lemon.)
- 1 tsp garlic powder
- 1 tsp onion powder
- 1/2 tsp garlic salt
- 1 tsp dried chives
- 1 tsp dried parsley
- Combine Greek yogurt and mayonnaise in a bowl or glass container and mix well.
- Add the rest of the ingredients (lemon juice, garlic powder, onion powder, garlic salt, chives, parsley) and mix until it's all combined.
- Enjoy with your favourite raw veggies!