This healthy Greek Yogurt Vegetable Dip is flavored with Tahini and sesame oil, and this is a delicious low-carb dip I’d eat any time of year! I especially love this dip with tomatoes and cucumbers, but see tips for other veggies that you can use.

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Yogurt Vegetable Dip close-up photo of dip with tomatoes and cucumbers.

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

It might have been memories of a favorite salad I enjoyed at a Chicago restaurant that reminded me tomatoes and cucumbers are amazing with Greek yogurt and tahini, and that’s how we ended choosing tomato and cucumber dippers to photograph with this easy Greek Yogurt Dip dip. I love this vegetable dip with the tomatoes and cucumbers you see here and those are available all year, but see tips below for other veggies choices you can use!

And when Jake and I tried out this combination we both loved it. Hope you enjoy this 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?

Greek Yogurt is pretty mainstream now, but the main difference between regular plain yogurt and Greek Yogurt is that the Greek Yogurt is thicker and has more protein and 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 that’s made from toasted and ground sesame seeds. It’s a primary ingredient in hummus and is used in many types of middle eastern dishes. I’m partial to Soom Tahini (affiliate link), but there are lots of good brands.

What vegetables are good with the Greek Yogurt Dip?

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

How low in carbs is the Greek Yogurt Vegetable 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! And this is based on 1/4 cup serving size, which might be more than some people would eat.

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

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

Greek Yogurt and Tahini Dip process shots collage

How to make the 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 much 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 the 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!

Greek Yogurt Dip Vegetable with Tomatoes and Cucumbers

More Tasty Dips for Vegetables:

Greek Yogurt Dip close-up photo of greek yogurt with tomatoes and cucumbers
Yield: 8 servings

Greek Yogurt Vegetable Dip

Prep Time 20 minutes
Total Time 20 minutes

This healthyย Greek Yogurt Vegetable Dip will be welcome on a holiday party or Superbowl buffet table loaded with rich foods!

Ingredients

  • 1 1/2 cup plain Greek Yogurt
  • 1/3 cup finely chopped green onion (mostly green parts)
  • 1/2 cup sour cream
  • 2 Tย tahini pasteย (at room temperature)
  • 2 tsp. sesame oil (I used Asian Sesame Seed Oil)
  • 1 tsp.ย Vege-Salย (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 with grape tomatoes and diagonally sliced cucumbers.  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 fromย 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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Square image of Greek Yogurt Vegetable Dip in bowl on serving platter with tomatoes and cucumbers.

Low-Carb Diet / Low Glycemic Diet / South Beach Diet Suggestions:
This 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 could be low enough in carbs 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 veggie dippers.) 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 Kalynโ€™s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes Iโ€™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 2025.

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