These 10 healthy dipping sauces, made from nutritious real food ingredients, are bursting with fresh flavor and will elevate anything you’re eating, from raw veggies and chips to tacos and grain bowls.
I’m a total sauce girl! I love a sauce or dip in everything I eat. You’ve probably noticed clumps of Greek yogurt on most of the plates I’ve photographed for the blog.
Let’s be real – sauces make food just taste better! They can also be a healthy way to motivate kids to eat their fruits and vegetables. Unfortunately, many store-bought sauces are loaded with hard-to-pronounce preservatives, inflammatory oils and sneaky sugars—none of which are good for your body, at least in large or consistent amounts.
While I love to dip my pizza slices in our special house sauce (recipe below!) or dip my ladyfinger fries in Mustard-Yogurt Sauce, I’d rather make my own simple sauces where I use healthy, real-food ingredients. can use If you’ve never made your own dressing or dipping sauce, don’t be alarmed—they’re easy to make and usually require minimal to zero cooking!
Accessories for Making Homemade Dipping Sauce
Benefits of Making Homemade Dipping Sauce
- Homemade dipping sauces typically contain less sodium and added sugar than store-bought sauces.
- Homemade dipping sauces make healthy foods like kale chips tastier, tastier, and more fun to eat!
- Homemade dips and sauces can be made with wholesome real food, wholesome ingredients.
Ingredients Available for Healthy Dipping Sauce
- olive oil and vinegar: balsamic, red wine vinegar, rice vinegar, apple cider vinegar
- fresh citrus
- spices and dried herbsAnti-inflammatory like turmeric
- fresh herbs: basil, cilantro, parsley, dill, mint
- greens: Kale, spinach, arugula
- nuts and seeds
- dairy: We use Greek yogurt a lot in our dips and sauces
- beans and legumes
- liquid sweetness: honey, maple syrup
- Mustard: Dijon, spicy mustard
Our House Dipping Sauce
When I first met Thomas, I taught him how to put Greek yogurt on my savory meals to act as a “sour cream” sauce or dip. I love that it adds a great piece of extra protein. He’s taken my advice and amped it up with his favorite hot sauce: a highly spiced house sauce made with the Mad Hatter.
The Mad Hatter was created by Thomas’ friend Nathan, and is a super spicy and delicious “super condiment”. Use it as a dip, BBQ, marinade or spread. Or mix it into yogurt like we do!
This is a super simple technique to make a delicious dipping sauce in seconds. Start with curd in a small bowl. About half a cup is good for two people. Add a spoonful or two of your favorite hot sauce – whatever you like! Mix it all.
House Dipping Sauce Recipe
- about 1/2 cup plain Greek yogurt
- 1-2 teaspoons of your favorite hot sauce
- mix well!
Serve your homemade sauce as a dip for raw vegetables, over tacos, as a dip for french fries or a roasted veggie, or on top of any savory dish you decide to try.
10 Healthy Dipping Sauces
Here’s a recipe roundup of dipping sauces that are not only delicious, but also nutritious. Spice up any snack or savory meal with these quick and easy healthy dip recipes!
1. Blue Cheese Vegetable Dip
This rich and creamy blue cheese dip is perfect for juicy tomatoes, summer vegetables…and potato chips!
2. Gorgonzola Avocado Dip
This recipe is super easy, quick, and perfect for summer parties! Avocado provides healthy fats that will keep you satiated, and it’s super easy to make—just put all the ingredients in a food processor and whiz together. Add a little more cheese on top as garnish! I love to serve this dip with spicy tortilla chips.
3. Romesco Sauce via Daisy Beet
Romesco sauce is packed with nutritious ingredients like roasted tomatoes and peppers, olive oil, garlic and almonds. Some recipes also include vinegar, onions, and fresh herbs.
Romesco adds a lot of flavor and texture to foods, and it’s not just for fish! I love it as a sandwich spread and over grilled vegetables. This homemade sauce recipe is vegan and gluten-free.
4. Greek Yogurt Ranch Dip via Well Plated
This good-for-you Greek yogurt ranch dip is thick, creamy, and long enough to spread on your sandwich or dip with chips and vegetables.
5. Easy Homemade Guacamole – With Greek Yogurt!
I’ve dried a dozen versions of homemade guac and this is my favorite recipe of all time. It’s bursting with fresh lime juice…and a surprise ingredient!
6. Homemade Pimento Cheese Dip
Looking for a healthy homemade pimiento cheese recipe? Or not a big fan of mayonnaise? This light recipe uses lots of lemon and Greek yogurt for a delicious party dip!
7. Homemade Fry Sauce Via Delicious Meat Healthy
Whip up a batch of homemade fry sauce in minutes with this simple recipe. Perfect for dipping and spreading, it’s rich, creamy, tangy and so delicious!
8. Basil Pesto Dip via Home in the Kitchen
Have veggies and chips because you won’t be able to stop eating this 3 Ingredient Creamy Basil Pesto Dip made with Sour Cream and Basil Basil. Serve chilled by sprinkling pine nuts on top. It’s perfect for parties and backyard BBQs.
9. Herbie Goddess Dressing
This bright herb goddess dressing made with lime, herbs and yogurt is pretty baller if I do say so myself! It’s creamy, fresh, and adds so much flavor to a bowl of plant-based grains.
10. Homemade Tzatziki Sauce via Love & Lemons
This fresh tzatziki recipe will liven up any summer meal! Rich, creamy and loaded with fresh herbs, it’s delicious on pita, grilled vegetables, sandwiches and more!
What to pair with healthy dipping sauces, dressings and dips
Do you have a favorite healthy dipping sauce recipe?
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