16/07/2024

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10 Healthy Dipping Sauces • Kath Eats

10 Healthy Dipping Sauces • Kath Eats

These 10 healthy dipping sauces, made with wholesome real food ingredients, are bursting with fresh flavors and and will elevate anything you’re eating from raw veggies and chips to tacos and grain bowls. 

I am a total sauce girl! I love a sauce or dip on pretty much anything I eat. You’ve probably noticed dollops of Greek yogurt on most of the plates I photograph for the blog.

Let’s be real – sauces make food just taste better! They can also be a healthy method to get kids to eat their fruits and vegetables. Unfortunately, many store bought sauces are laden with hard-to-pronounce preservatives, inflammatory oils, and sneaky sugars – none of which are kind to your body, at least in large or frequent amounts. 

While I love dipping my pizza slice in our special house sauce (recipe below!) or dunking okra fries into a mustard-yogurt sauce, I’d much rather make my own simple sauce where I can use wholesome, real food ingredients. If you’ve never made your dressing or dipping sauce, do not be intimated – they are easy to make and usually require minimal to zero cooking!

Helpful Tools To Make Homemade Dipping Sauces

Benefits of Making Homemade Dipping Sauces

  • Homemade dipping sauces typically have less sodium and added sugar than store bought ones.
  • Homemade dipping sauces make healthy foods like kale chips flavorful, delicious, and more fun to eat!
  • Homemade dips and sauces can be made with wholesome real food, nutritious ingredients.

Ingredients To Have on Hand For Healthy Dipping Sauces

  • olive oil and vinegars: balsamic, red wine vinegar, rice vinegar, apple cider vinegar
  • fresh citrus
  • spices and dried herbs: like anti-inflammatory turmeric 
  • fresh herbs: basil, cilantro, parsley, dill, mint
  • greens: kale, spinach, arugula
  • nuts and seeds
  • dairy: we use Greek yogurt in a lot our our dips and sauces
  • beans and legumes
  • liquid sweeteners: 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 his savory meals to act as a cooling “sour cream” sauce or dip. I love that this adds a dollop of extra protein. He has taken my advice and leveled it up with an elevated spicy house sauce made with his favorite hot sauce: Mad Hatter.

Mad Hatter was created by Thomas’s friend Nathan, and it’s 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 a matter of seconds. Start with yogurt in a small bowl. About half a cup is good for two people. Add a teaspoon or two of your favorite hot sauce – whatever kind you like! Mix it all up.

house dipping sauce

House Dipping Sauce Recipe

  • About 1/2 a cup of plain Greek yogurt
  • 1-2 tsp of your favorite hot sauce
  • Mix well!

Serve your house sauce as a dip for raw veggies, on top of tacos, as a French fry or roasted veggie dip, or on top of any savory dish you try.

house dipping sauce

10 Healthy Dipping Sauces

Here’s a recipe roundup of dipping sauces that are not only delicious, but nutritious. Elevate 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 veggies… and potato chips!

healthy dipping sauces

2. Gorgonzola Avocado Dip

This recipe is super easy, quick, and perfect for summer parties! The avocado provides healthy fats that’ll keep you satiated, and it’s super easy to make – just put all of the ingredients into a food processor and whip together. Add a little more cheese on top as a garnish! I love to serve this dip with spicy tortilla chips. 

healthy dipping sauces

3. Romesco Sauce via Daisy Beet

Romesco sauce is full of nutritious ingredients like roasted tomatoes and peppers, olive oil, garlic, and almonds. Some recipes include vinegars, onion, and fresh herbs, too.
Romesco adds a ton of flavor and texture to foods, and it’s not just for fish! I love it as a sandwich spread and on top of grilled vegetables. This homemade sauce recipe is vegan and gluten free.

healthy dipping sauces

4. Greek Yogurt Ranch Dip via Well Plated 

This good-for-you Greek Yogurt Ranch Dip is thick, creamy, and longs to be smeared on your sandwich or dunked into with chips and veggies.

healthy dipping sauces

5. Easy Homemade Guacamole – with Greek Yogurt!

I’ve dried a dozen versions of homemade guac and this is my far my favorite recipe. It’s bursting with fresh lime juice… and a surprise ingredient!  

healthy dipping sauces

6. Homemade Pimento Cheese Dip

Looking for a healthier homemade pimento cheese recipe? Or just not a huge fan of mayonnaise? This lightened up recipe uses lots of lemon and Greek yogurt for a delicious party dip!

healthy dipping sauces

7. Homemade Fry Sauce via Delicious Meets 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!

healthy dipping sauces

8. Basil Pesto Dip via Homemade in the Kitchen

Grab the 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. Top with pine nuts and serve cold. It’s perfect for parties and backyard BBQs.

healthy dipping sauces

9. Herby Goddess Dressing

This bright herby 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 plant-based grain bowls. 

healthy dipping sauces

10. Homemade Tzatziki Sauce via Love & Lemons

This fresh tzatziki recipe will liven up any summer meal! Rich, creamy & full of fresh herbs, it’s delicious on pita, grilled veggies, sandwiches, and more!

What To Pair with Healthy Dippings Sauces, Dressings & Dip

Do you have a favorite healthy dipping sauce recipe?

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