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Greek Yogurt Dip

by Chris Carlton

This healthy Greek Yogurt Dip is flavored with Tahini, and this is a delicious low-carb veggie dip I’d eat any time of year!

PIN the Greek Yogurt Dip recipe to try it later!

Greek Yogurt Dip close-up photo of greek yogurt with tomatoes and cucumbers

Everyone who’s trying to make it through December without gaining ten pounds, raise your hand.  (Kalyn has both hands raised.) Every year I think about the dilemma of joining in holiday celebrations without overdoing it on sweets and other rich holiday foods. There’s no easy answer of course, but having something healthy to nibble on among the more indulgent choices can really help, and that’s why this Greek Yogurt Dip is perfect during the holidays!

And I love it with the tomatoes and cucumbers you see here! It might have been the memories of a favorite salad I enjoyed once at a Chicago restaurant that reminded me how tomatoes and cucumbers are amazing with Greek yogurt and tahini, so that’s how we ended up with the festive red and green dippers for this easy and tasty dip. And when Jake and I tried out this combination we both loved it. Hope you enjoy this for a healthy option for the holiday buffet spread!

What ingredients do you need?

  • plain Greek Yogurt
  • green onion
  • sour cream
  • Tahini Sauce (affiliate link)
  • sesame oil (affiliate link)
  • Vege-Sal (affiliate link), or slightly less regular salt
See also  Lettuce Salad With Yogurt Ranch, Hazelnuts & Cranberries

What is Greek Yogurt?

Greek Yogurt is pretty mainstream now, and the main difference between regular plain yogurt and Greek Yogurt is that the Greek Yogurt is strained to make it thicker and less liquidy. 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.

Greek Yogurt and Tahini Dip for Tomatoes and Cucumbers [found on KalynsKitchen.com]

How to make this Greek Yogurt Dip:

(Scroll down for complete recipe with nutritional information.)

  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 any extra 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 Dip on a platter with the veggies arranged around it, and I promise it will disappear quickly among all those rich holiday foods!
See also  Fermented Beets & Cauliflower With Garlic & Dill

Greek Yogurt and Tahini Dip for Tomatoes and Cucumbers [found on KalynsKitchen.com]

More Tasty Dips for Vegetables:

Grandma Denny’s Homemade Ranch Dip

Sheila’s Low-Carb Shrimp Dip

Roasted Red Pepper Dip with Feta


  • 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)


  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.


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:



Serving Size:


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.

Greek Yogurt Dip finished dip serving platter with tomatoes and cucumbers

Low-Carb Diet / Low Glycemic Diet / South Beach Diet Suggestions:
This Greek Yogurt Dip would be great for low-carb diets, many of which will prefer full-fat dairy. 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 vegetable choices mentioned in the recipe and use reduced fat dairy products, this Greek Yogurt 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 can also Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

Historical Notes for this Recipe:
This recipe was posted in 2013. It was last updated with more information in 2021.

Pinterest image of Greek Yogurt Dip

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