By Amy Gorin, MS, RDN
This Greek yogurt veggie dip makes the perfect chip dip or cracker dip, too. It's a super healthy veggie dip that your tastebuds will no doubt enjoy!
Is a healthy veggie dip recipe possible? Yup! This yogurt veggie dip cuts calories, not flavor. Try this easy, gluten-free Greek yogurt vegetable dip next time your veggies need a tasty pairing. You and your tastebuds will love the easy veggie dip.
Love to snack but want something that's lower in calories and good for you? This Greek yogurt dip for veggies, which doubles as a chip dip and cracker dip, will surely do the job!
I love making this low-cal veggie dip for friends when they come over. There's rarely any of it left at the end of a get together.
Why You Must Make This Veggie Dip
I'm a big snacker, and so I always like to have healthy options on hand. Greek yogurt is one of my favorite ingredients because it provides satiating protein.
I find that this yogurt veggie dip recipe is more satisfying that dips made with sour cream, cream cheese, or blue cheeses. I even think it's tastier than French onion dip! This new spin on a ranch dip will be your new crack dip!
I used Greek yogurt as a base for this cracker dip. I also added garlic and cilantro to add some kick to the Greek yogurt vegetable dip. You could substitute in dried herbs if you don't have fresh herbs on hand, and same goes for garlic powder for fresh garlic. And if you don't have any lime juice on hand, feel free to go with a squeeze of lemon juice instead.
If you want to zest up the dip even more, you could add a dash of onion powder or some sliced green onions.
The best part about this Greek yogurt dip recipe is that it takes just minutes to put together. And prepping the veggie dippers for this easy veggie dip is also super simple.
All you have to do is rinse the tomatoes and snap peas and peel (I use a vegetable peeler) and slice the cucumbers and mushrooms. Heck, you can even take another shortcut and purchase pre-sliced mushrooms for this healthy veggie dip recipe!
If you want to make your own chips to pair with this veggie dip with Greek yogurt, use my recipe for flatbread chips. They're a healthier choice than tortilla chips or potato chips.
Love Greek yogurt recipes? In addition to this Greek yogurt veggie dip recipe, you'll also enjoy my Greek yogurt parfait.
Why Greek Yogurt is So Good for You
As a pescatarian, I’m often asked if I eat dairy. Yes, definitely. I eat yogurt! I eat cheese! I drink milk (in lattes and
cappuccinos)! And did I mention I love yogurt? It's protein-rich, filling.
And of course, you get Greek yogurt in this yogurt vegetable dip recipe.
Because of my love of all things dairy, I was excited to read a study in The Lancet Diabetes & Endocrinology shedding new light on saturated fat.
When the fat comes from certain foods, like dairy, it may not be linked with type 2 diabetes.
Previous research on saturated fat and type 2 diabetes is inconclusive.
In the study, blood samples were taken from over 27,000 people from eight European countries. Of the group, 44% of the subjects had type 2 diabetes. When the samples were analyzed for fatty acid composition, researchers found that not all saturated fat was linked with occurrence of type 2 diabetes.
Eating saturated fats from alcohol, soda, margarine and potatoes was associated with the
disease, while—surprisingly—having saturated fats from foods like dairy, nuts, and seeds was not.
Experts still advise aiming for less than 10% of total calories from saturated fat (so, about 17 grams of saturated fat for a 1,500-calorie daily diet), although this is a topic for researchers to further investigate.
And no matter what, saturated-fat sources—like full-fat dairy, nuts and seeds—should be eaten
in moderation, and low-fat or fat-free sources of dairy should be chosen when possible. Fat-free, of course, contains no saturated fats.
Another study in the journal Nutrition Research highlights the benefits of eating dairy: Researchers from Australia and Luxembourg found that consuming three daily servings of milk, cheese, and yogurt was linked with an almost 50% reduced risk of being obese, when compared with eating just one daily serving.
Interestingly, researchers found that whole-fat dairy is more greatly linked with decreased obesity risk, versus the low-fat kind. They’re not sure why. It’s possible that those trying to lose weight and become healthy reach for low-fat products more so than those already at a healthy weight.
Now you have more than one reason to spoon into this healthy veggie dip with Greek yogurt. You can feel good about spooning into the easy, healthy veggie dip.
Helpful Kitchen Tools
This blog post was updated in June 2020. A version of this content originally appeared on WeightWatchers.com.
Let me know how you’re enjoying this yogurt veggie dip! What did you pair with the yogurt dip for veggies? What kinds of healthy veggie dip recipes do you enjoy?
Southwestern Greek Yogurt Veggie Dip
- 1 cucumber, sliced and peeled
- ½ pint grape tomatoes
- 1 cup snap peas
- 1 cup cremini mushrooms, sliced
- In a small bowl, combine yogurt with garlic, lime juice, and 1 teaspoon cilantro. Top with remaining cilantro, and plate with vegetables.
Sat. Fat (grams)3
- Differences in the Prospective Association Between Individual Plasma Phospholipid Saturated Fatty Acids and Incident Type 2 Diabetes: the EPIC-InterAct Case-Cohort Study, The Lancet Diabetes & Endocrinology
- A study in the journal Nutrition Research
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