Global · sauce

Creamy Greek Yoghurt Herb Dressing

Name: Creamy Greek Yoghurt Herb Dressing
Total time: 5 min
Cuisine: Global
Ingredients: 2 tbsp mayonnaise (homemade if you have it); 2 tbsp plain unsweetened Greek yoghurt; 1 tsp Dijon mustard; sea salt to taste (about ⅛ tsp); black pepper to taste (a pinch); 2 tbsp water; ¼ cup chopped fresh herbs (basil, parsley, coriander, dill or a mix)

Creamy Greek Yoghurt Herb Dressing — from Green Healthy Cooking's cooking video

Watch how it’s made · 5:28

Video by Green Healthy Cooking on YouTube · Open on YouTube

5 minMakes 4 × 2 tbsp57 kcal a portion

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.

Printable PDFA4

The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.

Ingredients 7

2 tbsp mayonnaise (homemade if you have it)
2 tbsp plain unsweetened Greek yoghurt
1 tsp Dijon mustard
sea salt to taste (about ⅛ tsp)
black pepper to taste (a pinch)
2 tbsp water
¼ cup chopped fresh herbs (basil, parsley, coriander, dill or a mix)

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

Energy57 kcal240 kJ

Protein0.9 g2% of a day

Fibre0.2 g1% of a day

Carbohydrate0.6 g0.5 g net · 0.4 g sugars0% of a day

Fat5.7 g1.1 g saturated7% of a day

Sodium140 mg6% of a day

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

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.