Greek yogurt dips are naturally high in protein and probiotics but often use added salt or cheese. This low sodium version keeps the classic creaminess with a simple blend of lemon juice, olive oil, and fresh herbs. It’s quick to prepare, endlessly customizable, and perfect for anyone reducing salt for heart or kidney health.

Ingredients Needed

6 ounces plain Greek yogurt (whole or 2%): Choose unsalted variety.
2 tablespoons fresh lemon juice: Adds brightness.
1–2 tablespoons extra virgin olive oil: Smooth, rich texture.
Freshly ground black pepper: For mild spice.
Optional toppings: Fresh herbs (dill, parsley, mint), garlic, lemon zest, smoked paprika, or capers (low sodium).

How To Make Low Sodium Greek Yogurt Dip

Drain Yogurt (Optional):
For a thicker dip, drain yogurt in cheesecloth for 1–2 hours.

Mix Ingredients:
In a bowl, combine yogurt, lemon juice, and olive oil. Stir until smooth. Add black pepper to taste.

Add Toppings:
Sprinkle fresh herbs, lemon zest, or mild spices for extra flavor.

Serve:
Enjoy with fresh veggies, unsalted pita chips, or as a spread for wraps.

Recipe Tips

For extra creaminess, use whole milk Greek yogurt.
Add fresh herbs like dill or parsley for brightness without salt.
Use smoked paprika or cumin for smoky flavor.
Make ahead: flavor improves after chilling for 30 minutes.
Great as a healthy swap for sour cream-based dips.

How to Store & Reheat

Room Temperature: Serve immediately; do not leave out longer than 2 hours.
Fridge: Store covered up to 3 days; stir before serving.
Freezer: Not recommended; yogurt may separate when thawed.

Nutrition Facts (per 2 tbsp serving)

Calories: ~40
Sodium: ~15 mg (without added salt)
Protein: 3 g
Fat: 2 g
Carbs: 2 g
Fibre: 0 g
Sugar: 1 g

FAQs

Is Greek yogurt dip naturally low sodium?
Yes, plain Greek yogurt is naturally low sodium; avoid adding salty toppings like feta or capers if limiting sodium strictly.

Can I make this dairy-free?
Yes, use unsweetened coconut or soy yogurt.

What are the best low sodium toppings?
Fresh herbs, garlic, lemon zest, and mild spices like paprika or cumin work well.

Can I use this dip as a spread?
Absolutely! It’s delicious on sandwiches, wraps, or even grilled chicken.

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