This Tahini Yogurt Sauce with Lemon is so full of flavor and easy to throw together that it might just be your new go-to healthy dip!
A mix of nutty tahini, creamy yogurt, zesty lemon juice, fresh garlic, and a touch of olive oil all stirred to perfection and ready in 2 minutes.
This recipe was inspired by my homemade hummus. I had some extra tahini leftover and wanted a sauce for Mediterranean Bowls or to serve with roasted chickpeas. You could also mix a bit of this dip into a Roasted Red Pepper Soup with Gouda!
So if you’re looking for a way to use tahini, give this recipe a try! It’s great to meal prep and use on different meals or snacks throughout the week.
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What You’ll Love about Tahini Yogurt Sauce
EASY - don’t be threatened by homemade dips! This is as simple as throwing a few ingredients in a small bowl and stirring them together.
WHOLE FOOD INGREDIENTS - instead of processed sauces and dips with added ingredients, make this at home with whole foods.
NUTRITION- as a dietitian, I love that this recipe contains heart healthy fats, plant-proteins, and nutrients like magnesium and antioxidant that are important for brain health. It also contains probiotics for a healthy gut!
QUICK - if you have 2 minutes, you have enough time to make this delicious tahini yogurt sauce!
Ingredients in Tahini Yogurt Sauce
*Be sure to check the recipe card at the bottom for exact ingredient measurements and full recipe.
Plain Greek Yogurt - I recommend whole milk yogurt instead of low fat. Be sure to use plain yogurt and not sweetened or flavored yogurt for this recipe.
Tahini - tahini is the main ingredient and adds an earthy flavor to this dipping sauce. It’s used in many Mediterranean recipes and middle eastern dips and in some sweet recipes. If you aren’t familiar with tahini, it’s a sesame paste made from toasted and ground sesame seeds, oil, and usually salt. It is creamy and has a nutty flavor.
From a nutrition standpoint, 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.
Find tahini near the nut butters or in the ethnic food section at the grocery store. Or get Soom tahini on Amazon! Store it in a cool, dry area at room temperature like peanut butter.
Fresh Lemon Juice - fresh lemon juice not only brings a tangy flavor to the tahini, but the citric acid in lemon juice also acts as a natural preservative. Plus, it contains Vitamin C which is important for your immune health!
Extra Virgin Olive Oil - just a bit of olive oil helps to give this simple sauce a perfect creamy texture. Plus, it adds heart-healthy fats and antioxidants.
Garlic - you’ll be using raw garlic 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!
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.
Salt and Black Pepper - a pinch of kosher salt and black pepper is the best way to tie all the flavors together!
Instructions for Tahini Yogurt Sauce
*Below are the instructions for how to make Tahini Yogurt Sauce with some visuals that I hope are helpful! Don't forget to check out the recipe card at the bottom for the full recipe.
Step 1: Mix together the tahini and yogurt in a small bowl.
Step 2: Add the remaining ingredients to the bowl and give it a good stir.
Step 3: If you prefer a thinner consistency for your tahini dip, add a tablespoon of water at a time until it gets to the consistency you prefer.
Hint: you can instead add all the ingredients in a food processor and mix or add them to a mason jar and give them a good shake.
Substitutions and Variations
- Dairy-Free: replace the greek yogurt with a dairy-free yogurt. You can find coconut yogurt at most grocery stores!
- Tahini: if you don’t like the nutty flavor of tahini, try replacing it with almond butter, peanut butter, or sunflower seed butter for a nut free option.
- Garlic: if you don’t like the strong flavor of raw garlic, you can use ½ teaspoon garlic powder instead.
- Spicy: make this a spicy dip by adding cayenne pepper, chili powder, or red pepper flakes.
Storage
Fridge: 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! But be aware – you might want to eat the whole thing in one sitting right when you make it!
- My favorite way to have it is added as a salad dressing to a Mediterranean Grain Bowls with quinoa salad, roasted chickpeas and spinach.
- Garnish it with lemon zest and fresh herbs in the summer. Fresh mint, fresh dill, or fresh parsley are great options! Then, cut up some raw vegetables and serve with a side of this savory dip.
- If you're serving this dip during the holidays, add juicy pomegranate seeds, pine nuts and a drizzle of extra virgin olive oil on top.
- Take it a step further and make an easy basic crudité platter by serving fresh vegetables with a small dish of creamy tahini yogurt sauce in the center.
- Serve it up on a mezze platter with fattoush salad and fresh hummus paired with pita bread or pita chips.
- It’s the perfect addition to a falafel sandwich! Use the yogurt tahini sauce as your dressing.
- Serve it as an accompaniment with meat.
Expert tips
- If you prefer a thinner consistency, add a little bit of water.
- Use a full fat yogurt (either regular yogurt or greek yogurt) for the best flavor. You can use low fat or fat free if you prefer, but it won’t taste as authentic.
- Use fresh squeezed lemon instead of lemon juice from the bottle for the best flavor!
FAQs
From a nutrition standpoint, this is a nourishing dip! While healthy means something different to everyone, this recipe is loaded with nutrients that as a dietitian I recommend adding to your daily intake.
-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.
-Garlic is an antimicrobial and contains antioxidants, extra-virgin olive oil is high in oleic acids which are healthy fatty acids.
-Lemon juice contains Vitamin C.
-Yogurt is a source of protein and minerals that are important for bone health including calcium, phosphorus, and vitamin D. It also often contains probiotics – important for gut health.
You can find tahini at most grocery stores in the nut butter section or ethnic food section. You can also order it on Amazon.
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.
I recommend using full fat greek or regular yogurt for the best consistency and flavor.
Related
Looking for other nourishing recipes like this? Try these:
Pairing
Here are some of my favorite recipes to pair this with:
Looking for Nutrition Education?
Here are some of my educational posts you may enjoy:
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....I LOVE knowing there’s people out there trying out my recipes! 🙂 IG: @mallorythedietitian.
📖 Recipe
Tahini Yogurt Sauce with Lemon
Equipment
- 1 mason jar optional for storing
Ingredients
- 1 cup whole fat greek yogurt
- ¼ cup tahini Soom brand is great
- ¼ cup fresh lemon juice juice of 1 large lemon
- 1 tablespoon extra virgin olive oil
- 2 cloves garlic, minced
- ½ teaspoon ground cumin
- ½ teaspoon salt to taste
- dash black pepper
Instructions
- Mix together the tahini and yogurt in a small bowl.
- Add the remaining ingredients to the bowl and give it a good stir.
- If you prefer a thinner consistency for your tahini dip, add a tablespoon of water at a time until it gets to the consistency you prefer.
- Optional: You can instead add all the ingredients in a food processor and mix or add them to a mason jar and give them a good shake.
Notes
- If you prefer a thinner consistency, add a little bit of water.
- Use a full fat yogurt (either regular yogurt or greek yogurt) for the best flavor. You can use low fat or fat free if you prefer, but it won’t taste as authentic.
- Use fresh squeezed lemon instead of lemon juice from the bottle for the best flavor!
- Find tahini in the nut butter section or ethnic food aisle at the grocery store.
- 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.
- Garlic is an antimicrobial and contains antioxidants, extra-virgin olive oil is high in oleic acids which are healthy fatty acids.
- Lemon juice contains Vitamin C.
- Yogurt is a source of protein and minerals that are important for bone health including calcium, phosphorus, and vitamin D. It also often contains probiotics – important for gut health.
Nutrition
References: Food Network, What is Tahini, Healthline
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