This creamy Tahini Yogurt Sauce is versatile, made with simple ingredients, SO delicious and ready in 5 minutes! Tahini, Greek yogurt, lemon juice, fresh garlic, and a touch of olive oil - a perfect sauce to meal prep and use on different meals or snacks throughout the week. 😊
⭐️⭐️⭐️⭐️⭐️ 5 Star Review: "Hi Mallory! This tahini sauce turned out so good and it was so easy to make. Thank you for sharing this recipe." -Brenda
As a dietitian, I truly believe that a good sauce or dressing can make all the difference in transforming a plain & boring recipe to something memorable. And this Tahini Yogurt Sauce does just that!
My favorite recipes to pair it with are my Nourish Bowls with Cauliflower & Sweet Potatoes and my Roasted Zucchini and Yellow Squash Salad. Or use it as a dipping sauce with fresh vegetables, pita chips, or pita bread!
More Healthy Sauce Recipes
- Creamy Maple Tahini Sauce
- Creamy Yogurt Dill Sauce
- Green Goddess Sauce
- Healthy Big Mac Sauce
- Hot Honey Mustard Sauce
- Avocado Lime Crema
Jump to:
Key Ingredient Notes and Substitutions
This Tahini Yogurt Sauce is made with simple ingredients. Below are some ingredient notes. Check the recipe card for ingredient measurements.
- Tahini - tahini is a sesame paste made from toasted and ground sesame seeds, oil, and usually salt. It has a creamy consistency with a nutty, earthy flavor and is used in many Mediterranean recipes. If you're looking for a substitute for tahini you can use with peanut butter or almond butter.
- Plain Greek Yogurt - plain yogurt gives it a creamy texture and adds protein. To make this recipe vegan, substitute it with your favorite plant-based yogurt.
- Fresh Lemon Juice - lemon brightens up the flavors and the citric acid in lemon juice acts as a natural preservative.
- Extra Virgin Olive Oil - just a bit of olive oil helps to give this simple sauce a smooth consistency. It also adds antioxidants and heart-healthy fats that support brain health and hormone health. You can use avocado oil if you prefer a more mild flavor.
- Garlic - you’ll be using a raw garlic clove so a little bit adds lots of flavor. Garlic is an antimicrobial, which is why I often add it to an immunity booster shot. It also contains antioxidants. If you don't like the taste of garlic, feel free to leave it out.
- Ground Cumin - a slightly sweet and nutty spice that is a perfect pairing for the fresh flavors from lemon juice and garlic in this recipe.
- Kosher Salt and Black Pepper - to tie all the flavors together.
How to Make Tahini Yogurt Sauce
Below are the instructions for how to make this recipe with some photos that I hope are helpful! Check out the recipe card for the full recipe.
Step 1 - Blend the ingredients in a food processor or blender until smooth, about 40-60 seconds using a spatula to push down the sides as needed.
Step 2 - If it is too thick, add a tablespoon at a time of water until it reaches your desired consistency.
Optional alternative: mince or grate the garlic and add ingredients to a mason jar. Give it a good shake.
Hint: use a squeezable tahini - it's easier to get it out of the jar!
Video of How to Make Tahini Yogurt Sauce
Here's a video of how to make this recipe that I hope is helpful!
Variations
- Dairy-Free - Replace the Greek yogurt with a dairy-free yogurt. You can find coconut yogurt, cashew yogurt, or almond milk yogurt at most grocery stores.
- Spicy - Make this a spicy dip by adding cayenne pepper, chili powder, or red pepper flakes.
- Fancy - Add flavorful feta cheese and fresh cilantro or parsley on top.
Storage For Tahini Yogurt Sauce
- Refrigerator - store in an airtight container in the fridge for up to 3-5 days. A mason jar works perfectly. Or grab these single serve dressing containers for on-the-go. Perfect for meal prep.
How to Serve Tahini Yogurt Sauce
Once you've made a batch of this delicious sauce, you can use it the next day or throughout the week in different ways. Below are some ideas.
- On a Salad - Use it as a salad dressing on a salad made with flavorful tomatoes, kale, red onion, and your other favorite veggies.
- In a Grain Bowl - One of my favorite ways to use tahini yogurt sauce is to add it to a Mediterranean Grain Bowl with or Nourish Bowl with Roasted Chickpeas
- On Roasted Vegetables - I really enjoy this sauce with Roasted Carrots and Cauliflower. It goes great with root vegetables like potatoes or turnips or with other cruciferous veggies including broccoli, roasted cabbage steaks, or brussels sprouts.
- Holiday Appetizer - Serve this beautiful dip during the holidays and garnish with juicy pomegranate seeds, pine nuts, and a drizzle of extra virgin olive oil on top.
- As a Dip with Veggies - Top with lemon zest and fresh herbs in the summer. Fresh mint, fresh dill, or fresh parsley are great options. Make an easy basic crudité platter by cutting up raw vegetables and serving them with this savory dip.
- On a Mezze Platter - Serve it up on a mezze platter with fattoush salad and fresh hummus paired with pita bread or pita chips.
- In a Sandwich - It’s the perfect addition to a falafel sandwich. Use the yogurt tahini sauce as your dressing.
- As an Accompaniment - Serve it with meat or your favorite plant-protein.
Expert Advice
- If you prefer a thinner consistency, add a little bit of water to thin it out.
- Use fresh squeezed lemon instead of lemon juice from the bottle for the best flavor.
Dietitian Tip
Choose half an hour one day a week to make homemade sauces and dressings to use on various dishes. Making a tasty sauce is a great way to get even the pickiest eater to enjoy vegetables. 😊 And meal prep doesn't HAVE to happen on Sunday. I often meal prep on Thursday to have meals ready on busy weekend days!
FAQs
While healthy means something different to everyone, this recipe is a nutrient-dense option. Tahini contains plant-protein, fiber, and monounsaturated fats which are important for brain health and heart health. It also provides other nutrients including manganese, phosphorus, and antioxidants. Extra-virgin olive oil is high in oleic acids which are healthy fatty acids to help with hormone health. Lemon juice contains vitamin C, and yogurt is a source of protein and minerals that are important for bone health including calcium, phosphorus, and vitamin D.
Find tahini near the nut butters or in the ethnic food section at the grocery store. You can also order it on Amazon. Store tahini in a cool, dry area at room temperature.
Tahini has a nutty and earthy flavor. It is bitter on it’s own, but great for recipes like this where it is used to add flavor and creaminess.
Related
Looking for other dietitian recipes like this? Try these:
Pairing
Here are some of my favorite recipes to pair this Yogurt Tahini Dip with:
I hope you enjoy this recipe as much as I do! I would love to hear from you! If you made this recipe, please leave me a review below or tag me in a photo or story on Instagram. Your reviews help support me and make it possible for me to continue to create the recipes you know and love. 🙂 IG: @mallorythedietitian
📖 Recipe
Tahini Yogurt Sauce with Lemon
Equipment
- 1 food processor or blender
- 1 mason jar optional for storing
Ingredients
- 1 cup plain Greek yogurt
- ¼ cup tahini
- ¼ cup fresh lemon juice (about 1 large lemon)
- 2 tablespoon extra virgin olive oil
- 1 clove garlic, minced
- ½ teaspoon ground cumin
- ½ teaspoon salt (more to taste)
- dash black pepper
Instructions
- Blend the ingredients in a food processor or blender until smooth, about 40-60 seconds using a spatula to push down the sides as needed.
- If it is too thick, add a tablespoon at a time of water until it reaches your desired consistency.
Video
Notes
- Use a squeezable tahini - it's easier to get it out of the jar!
- Find tahini in the nut butter section or ethnic food aisle at the grocery store.
- Use fresh squeezed lemon instead of lemon juice from the bottle for the best flavor.
- If you prefer a thinner consistency, add a little bit of water.
Nutrition
References: Food Network, What is Tahini, Healthline
Brenda
Hi Mallory! This tahini sauce turned out so good and it was so easy to make. Thank you for sharing this recipe...I am loving following your website.
Mallory
Hi Brenda!! Thank you so much for taking time to leave a review. It means so much to me and I am so happy to hear you are liking the site so far! 🙂 Please let me know if there are any recipes/recipe ideas you want me to share, I love getting ideas from my readers!
Mallory
Hi Brenda!! Thank you for taking time to leave a review, it means so much to me to know that you loved the recipe.Please let me know if there are any recipes/recipe ideas you want me to share, I love getting ideas from my readers!