Greek Yogurt Vegetable Dip

This Greek Yogurt Vegetable Dip is flavored with Tahini and sesame oil, and it’s a delicious dip to eat with tomatoes and cucumbers! But see tips in the post about other veggies you can serve with the healthy dip.

PIN the Greek Yogurt Vegetable Dip to try it later!

Greek Yogurt Vegetable Dip is perfect to make for a party any time of year. And the Super Bowl is this weekend, so here’s a great option for a healthy dip recipe to add to the game-day menu. And having something healthy and tasty when you’re staring at a table of indulgent foods is always a winner!

It was a salad I enjoyed at a Chicago restaurant that reminded me tomatoes and cucumbers are amazing with Greek yogurt and tahini. That’s how we ended choosing those vegetables to photograph with this easy Greek Yogurt Dip. And when Jake and I tried out this combination we both loved it.

Hope you enjoy trying Greek Yogurt Vegetable Dip for a healthy option for game-day food, holiday buffets, or just something to snack on at home!

What ingredients do you need?

(This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe with ingredient amounts.)

• plain Greek Yogurt
• green onion
• sour cream
• Tahini Sauce (affiliate link)
• sesame oil (affiliate link)
• Vege-Sal (affiliate link), or slightly less regular salt

Can you use regular plain yogurt for the Greek Yogurt Dip?

The main difference between regular plain yogurt and Greek Yogurt is that the Greek Yogurt is thicker and has more protein, fewer carbs, and less sugar. Some Greek yogurt is strained before it’s packaged, and you can strain regular plain yogurt using the instructions below if you prefer to use that for this recipe.

What is Tahini Sauce?

Tahini (also called Tahina) is a middle eastern condiment made from toasted and ground sesame seeds. It’s a primary ingredient in hummus and also in many  middle eastern dishes. I’m partial to Soom Tahini (affiliate link), but there are lots of good brands.

What other vegetables are good with the Greek Yogurt Vegetable Dip?

I love tomatoes and cucumbers with this Greek yogurt and tahini flavored dip. But other vegetables that would taste good include sugar-snap peas, red or green bell pepper strips, broccoli, cauliflower, jicama, and celery.

How low in carbs is Greek Yogurt Dip?

The tasty dip with Greek yogurt, sour cream, sesame oil, and tahini only has 3 net carbs per serving and 5 grams of protein! This info is based on 1/4 cup serving of dip, which might be more than some people would eat.

How can you make this Greek Yogurt Vegetable Dip higher in protein:

Just replace the sour cream in this dip recipe with pureed cottage cheese if you wanted to add more protein.

How to make Greek Yogurt Vegetable Dip:

(This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

1. If you have an extra-thick Greek yogurt you can probably skip the straining step, but I like to strain it for about 15 minutes to remove some liquid.
2. Use any type of fine-mesh strainer. You can see by the photo that even with good quality Greek yogurt some liquid will drain out.
3. While the yogurt strains, finely chop the green onions.
4. Whisk together the Tahini Sauce, sesame oil, Vege-Sal (or salt) and sour cream.
5. Then mix in the strained green yogurt and finely chopped green onions.
6. You can cut the cucumbers in sticks if you prefer, but I made thick diagonal slices. (European cucumbers are better than regular ones during the winter.)
7. I buy these grape tomatoes from Costco all year long, and they were great with the dip.
8. Serve Greek Yogurt Vegetable Dip on a platter with the veggies arranged around it, and I promise it will disappear quickly among all those rich foods at any type of gathering!

More Tasty Dips for Vegetables:

• Grandma Denny’s Homemade Ranch Dip
• Sheila’s Low-Carb Shrimp Dip
• Roasted Red Pepper Dip with Feta

Continue to Content

Print

Yield: 8 servings

Greek Yogurt Vegetable Dip

Prep Time 20 minutes

Total Time 20 minutes

This healthy Greek Yogurt Vegetable Dip will be welcome on a holiday party or Superbowl buffet table loaded with rich foods! And we loved the dip with tomatoes and cucumbers, but see tips below for other veggies that will be good.

Ingredients

• 1 1/2 cup plain Greek Yogurt
• 1/3 cup finely chopped green onion (mostly green parts)
• 1/2 cup sour cream
• 2 T tahini paste (at room temperature)
• 2 tsp. sesame oil (I used Asian Sesame Seed Oil)
• 1 tsp. Vege-Sal (or 1/2 tsp. salt)

Instructions

1. If needed, put the Greek yogurt into a fine-mesh strainer and let it drain for 15 minutes or so.  Finely chop the green onion.
2. Whisk together the low-fat sour cream, tahini paste, sesame oil, and Vege-Sal (or salt).  Mix in the strained Greek yogurt and finely chopped green onion.
3. The dip can be served immediately or chilled a few hours or overnight.
4. Serve Greek Yogurt Vegetable Dip with grape tomatoes and diagonally sliced cucumbers. 
5. Other vegetables that would taste good with this include sugar-snap peas, red or green bell pepper strips, broccoli, cauliflower, and celery.

Notes

Use reduced fat or full fat yogurt and sour cream, whichever you prefer.

Nutritional information based on 1/4 cup serving size, which might be more than some people would eat.

This recipe was adapted slightly from The South Beach Diet Parties and Holidays Cookbook.

Nutrition Information

Yield

8

Serving Size

1
Amount Per Serving Calories 87Total Fat 6gSaturated Fat 2gTrans Fat 0gUnsaturated Fat 3gCholesterol 11mgSodium 22mgCarbohydrates 3gFiber 0gSugar 2gProtein 5g

Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

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Low-Carb Diet / Low Glycemic Diet / South Beach Diet Suggestions:
Greek Yogurt Vegetable Dip is great for low-carb diets, which will probably prefer full-fat dairy. I didn’t tag it Keto because it was photographed with tomatoes, but it works for Keto diets, depending on the veggies you choose. (Tomatoes are higher in carbs than cucumbers, so if you’re really limiting carbs you should eat mostly cucumbers or use other low-carb veggies.) As long as you stick with the low-carb vegetables and use reduced fat dairy products, this dip and the vegetable dippers would be great for any phase of the original South Beach Diet.

Find More Recipes Like This One:
Use Appetizer Recipes for more tasty recipes like this one. Use the Diet Type Index to find recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.

Historical Notes for this Recipe:
This Greek Yogurt Vegetable Dip recipe was first posted in 2013. It was last updated with more information in 2026.