Global · sauce
Creamy Greek Yoghurt Herb Dressing
Video by Green Healthy Cooking on YouTube · Open on YouTube
- Keto (0.5 g net carbs a serve)
- Vegetarian
- Gluten-free ingredients
- Nut-free
Contains: Egg, Milk. Check labels on stock, sauces and spice mixes.
A creamy dressing with under 1 g of net carbs a portion, so it suits keto; yoghurt and water lighten the mayonnaise, and it's a handy way to use up fresh herbs.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 7
Method
Tap a time to watch that step in the video.
- Finely chop a mix of soft fresh herbs, such as basil, parsley, coriander and dill.
- Put the mayonnaise, Greek yoghurt, Dijon, salt, pepper and water into a jar with a lid. 2:57
- Add the chopped herbs, seal the jar and shake until smooth and evenly green-flecked. 3:14
- Taste, adjust the salt and pepper, and pour over a green salad. 3:32
Tip. You can use all yoghurt and no mayonnaise; it is then tangier, so the cook suggests a touch of honey. Any soft herb works, alone or mixed.
The method is a summary in our words — the video shows every step.
One portion (2 tbsp) gives you 1 of 4
Where the energy comes from one serve
- Net carbs 4%
- Protein 6%
- Fat 90%
Fits keto: 0.5 g net carbs a serve, with 90% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin K High50%
60 µg a serve, mostly from fresh herbs (81%). 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-3 High31%
0.5 g a serve, mostly from mayonnaise (99%). 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.
Show the other 13
Vitamin C4%
4 mg a serve, mostly from fresh herbs (100%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin B123%
0.1 µg a serve, mostly from plain unsweetened Greek yoghurt (73%). 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 A2%
18 µg a serve, mostly from fresh herbs (71%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin E2%
0.2 mg a serve, mostly from mayonnaise (88%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Folate2%
6 µg a serve, mostly from fresh herbs (75%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Selenium2%
1.3 µg a serve, mostly from plain unsweetened Greek yoghurt (58%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Potassium1%
30 mg a serve, mostly from fresh herbs (54%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Calcium1%
14 mg a serve, mostly from plain unsweetened Greek yoghurt (59%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Iron1%
0.2 mg a serve, mostly from fresh herbs (83%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Magnesium1%
3.1 mg a serve, mostly from fresh herbs (49%). 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 plain unsweetened Greek yoghurt (44%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin D0%
0 µg a serve, mostly from mayonnaise (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.
Vitamin B60%
0 mg a serve, mostly from plain unsweetened Greek yoghurt (55%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
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 Green Healthy Cooking; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.