Cucumber Dill Yogurt Sauce
A refreshing, creamy sauce made with non-fat Greek yogurt, crisp cucumber, and fresh dill. It's the perfect light and tangy accompaniment for grilled fish, chicken, or as a healthy dip, ready in just 10 minutes.
For 4 servings
Prepare the cucumber.
Place the grated cucumber in a fine-mesh sieve or cheesecloth. Gently press or squeeze to remove as much excess water as possible. This step is key to a thick, creamy sauce.
TIPDon't skip squeezing the cucumber! Excess water will make your sauce thin and watery.Combine the ingredients.
In a medium bowl, combine the strained cucumber, non-fat Greek yogurt, chopped fresh dill, and fresh lemon juice. Stir well until everything is evenly mixed.
Season the sauce.
Add a pinch of salt and optional black pepper. Stir again and taste. Adjust lemon juice or dill if needed.
Chill to meld flavors.
For the best flavor, cover the bowl and refrigerate for at least 15-30 minutes before serving. This allows the flavors to come together.
TIPThe sauce can be made a few hours ahead of time. The flavor gets even better as it sits.Serve chilled.
Serve the cucumber dill yogurt sauce chilled with poached salmon, grilled chicken, or as a dip for fresh vegetables.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For the best flavor, always use fresh dill and freshly squeezed lemon juice.
- 2Squeezing the water out of the cucumber is the most important step for a thick, non-watery sauce.
- 3If you don't have a small cucumber, you can use about 1/2 cup of grated English cucumber.
- 4Store any leftovers in an airtight container in the refrigerator for up to 3 days.
Adapt it for your goals.
Vegan
To make this sauce vegan, substitute the Greek yogurt with a thick, unsweetened plant-based yogurt, such as coconut or almond-based Greek-style yogurt.
quickQuick
If you're short on time, you can skip the 15-minute chilling time, though the flavor will be slightly milder.
kid friendlyKid friendly
For a milder version that kids might enjoy, reduce the amount of fresh dill to 1 tablespoon and use a little less lemon juice.
Why this is on our healthy list.
High in Protein
Greek yogurt is an excellent source of protein, which is essential for muscle repair, satiety, and overall body function.
Low in Calories and Fat
This sauce provides a creamy texture and rich flavor with very few calories and almost no fat, making it a heart-healthy choice.
Rich in Probiotics
Yogurt contains beneficial probiotics that support a healthy gut microbiome and aid in digestion.
Frequently asked questions
Yes, this version is very healthy. It's made with non-fat Greek yogurt, making it low in calories and fat while being high in protein. It's a great way to add flavor without adding unhealthy fats.