Selection of Light Yogurt-Based Sauces

Nutritionists unanimously recommend using natural yogurt as a base for dressings and sauces. Indeed, this light, protein-rich product is an essential food item for anyone who watches their figure and leads a healthy lifestyle.

The delicate texture of yogurt makes sauces the perfect complement to fresh and baked vegetables, meat, poultry, or fish. This product is much healthier than high-calorie mayonnaise, sour cream, and vegetable oils. Cook It would like to share with you a selection of recipes for quick and delicious yogurt-based sauces.

low-calorie sauce

Light Yogurt-Based Sauces

The base of the sauce is 7 oz (200 g) or one cup of yogurt. Add the rest of the ingredients according to the recipe and let it sit for a couple of hours in the refrigerator to enhance aroma and flavor.

Garlic. Crush two cloves of garlic using a garlic press, add finely chopped greens (parsley, dill, chives), and a pinch of salt. Combine with yogurt, mix thoroughly.

Oriental. Add half a teaspoon of cumin, a pinch of salt, black pepper, and paprika to taste to a glass of yogurt.

oriental yogurt sauce

Bearnes. Add one teaspoon of chopped tarragon and parsley and half a teaspoon of mustard to yogurt, season with salt herbs or celery salt.

Tartare. Combine a cup of yogurt with two teaspoons of finely chopped gherkins or pickled cucumbers, half a teaspoon of mustard, and one teaspoon of chopped parsley. Add salt to taste.

American. Mix yogurt with one tablespoon of tomato paste, add one teaspoon of finely chopped gherkins or pickled cucumbers and a pinch of salt and sugar.

American yogurt sauce

Curry. Finely chop or grate one medium-sized apple and pour the yogurt over it, add curry powder to taste.

Indian curry. Combine yogurt with turmeric, ground ginger, ground cumin, and ground coriander (half a teaspoon of each). Season with a pinch of cinnamon and ground pepper.

Garlic-mint. Pour yogurt over one-and-a-half teaspoons of grated gherkins (pickled cucumbers). Add one to two minced cloves of garlic, a quarter teaspoon of paprika, a pinch of pepper and salt, one-and-a-half teaspoons of dried mint. Mix thoroughly.

garlic sauce

Pepper. Mix yogurt with half a tablespoon of mustard, half a teaspoon of ground black pepper, five peppercorns (crushed in a mortar), a pinch of black pepper mignonette.

Dill. Pour yogurt over one tablespoon of chopped dill, half a tablespoon of mustard and a pinch of salt, mix.

With lemon juice. Combine a cup of yogurt with two tablespoons of lemon juice, add chili sauce to taste, mix thoroughly. This sauce will perfectly enhance the taste of poultry meat.

light yogurt sauce

With horseradish. Mix a cup of yogurt with one tablespoon of horseradish. This sauce goes well with fish.

With cherry tomatoes. Finely chop two to three tomatoes, add a clove of crushed garlic, scallions, dill, pepper, and salt to taste. The sauce enhances the taste of fried meat.

With spinach. Combine half a cup of fresh or frozen spinach with yogurt in a large container. Add a pinch of salt and black pepper, one-eighth of a teaspoon of garlic powder, half a teaspoon of onion powder, and one-eighth of a teaspoon of lemon juice. Mix thoroughly. Sprinkle with two teaspoons of grated Parmesan and mix again. Serve this thick sauce with fresh or baked vegetables.

yogurt sauce with spinach

Some dressings are so good that you can eat them as bread spreads. The good news is that you will spend a maximum of 10–15 minutes cooking any of these delicious low-calorie yogurt-based sauces. Share our selection with friends!


I am an English major with a love of languages and fiction, and with an incurable travel bug. In my free time, I read fantasy, drink copious amounts of coffee, and like to go see movies. Culinary art means everything to me. My main hypostasis is the taster, though. The music school has taught me to appreciate the symphony of airy meringues, to create harmonious overtures of light snacks, hard rock of meat, fish, and vegetables on the grill. Choir classes have accustomed me to hear and feel the people nearby and create perfect harmonies of sounds.

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