Greek · sauce
Creamy Greek Dressing with Feta, Yoghurt and Oregano
Video by The Domestic Geek on YouTube · Open on YouTube
- Keto (1.2 g net carbs a serve)
- Vegetarian
- Gluten-free ingredients
- Nut-free
Contains: Milk. Check labels on stock, sauces and spice mixes.
Yoghurt and extra-virgin olive oil make it creamy without mayonnaise, and a 2-tbsp portion has only about 1 g of net carbs, so it fits keto; most of the fat is the monounsaturated kind from olive oil.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 8
Method
Tap a time to watch that step in the video.
- Spoon the Greek yoghurt into a jar, then add the olive oil. 3:14
- Add the crumbled feta, puréed garlic and lemon juice, then the oregano and a pinch each of salt and pepper (go easy on the salt, as feta is salty). 3:25
- Put the lid on and shake hard until creamy; small pieces of feta will still show. 3:53
- Pour over a Greek-style salad, or use it to marinate chicken or lamb. Add more garlic or feta to taste. 4:00
Tip. Non-fat Greek yoghurt also works if you prefer it. Makes about ⅔ cup.
The method is a summary in our words — the video shows every step.
One portion (2 tbsp) gives you 1 of 5
Where the energy comes from one serve
- Net carbs 4%
- Protein 5%
- Fat 91%
Fits keto: 1.2 g net carbs a serve, with 91% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin E Source11%
1.6 mg a serve, mostly from extra-virgin olive oil (98%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Show the other 14
Vitamin K6%
7 µg a serve, mostly from extra-virgin olive oil (93%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Omega-36%
0.1 g a serve, mostly from extra-virgin olive oil (89%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin B125%
0.1 µg a serve, mostly from full-fat Greek yoghurt (75%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin C3%
2.5 mg a serve, mostly from lemon juice (92%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Selenium3%
1.5 µg a serve, mostly from full-fat Greek yoghurt (76%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Calcium2%
25 mg a serve, mostly from full-fat Greek yoghurt (54%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin B62%
0 mg a serve, mostly from feta (29%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Potassium1%
30 mg a serve, mostly from full-fat Greek yoghurt (61%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Iron1%
0.1 mg a serve, mostly from extra-virgin olive oil (54%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Magnesium1%
2.4 mg a serve, mostly from full-fat Greek yoghurt (55%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Zinc1%
0.1 mg a serve, mostly from full-fat Greek yoghurt (47%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin A1%
7.2 µg a serve, mostly from full-fat Greek yoghurt (68%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Folate1%
3.4 µg a serve, mostly from full-fat Greek yoghurt (43%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin D0%
0 µg a serve, mostly from feta (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by The Domestic Geek; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.