If you’re looking for a bold, smoky, and creamy sauce that won’t wreck your calorie goals, this Low-Calorie Chipotle Yogurt Sauce is your new favorite fridge essential. It’s made with non-fat Greek yogurt, chipotle peppers in adobo, seasonings and just a touch of honey for balance—perfect for drizzling, dipping, or dressing up any dish.
And with only 35 calories per 2 tablespoons (30g), this sauce brings big flavor without the guilt.
Looking for more low-calorie sauces? Try my ROASTED GARLIC YOGURT or HERBY GREEN YOGURT sauces.
🌟 Why You’ll Love This Chipotle Yogurt Sauce
- Just 35 calories per serving
- Made with simple, wholesome ingredients
- High in protein, low in fat
- Naturally creamy with no mayo or oil
- Perfect for tacos, bowls, sandwiches, salads, and more!
📊 Nutrition Facts (Per 30g / 2 Tbsp Serving)
| Nutrient | Amount |
| Calories | 35 |
| Protein | 3.3 g |
| Fat | 0.3 g |
| Carbohydrates | 3.5 g |
| Sugar | 2 g |
| Sodium | ~180 mg |
How to Use This Chipotle Yogurt Sauce
This spicy, smoky sauce is ultra-versatile. Try it with:
- Tacos, burritos, and quesadillas
- Grain bowls and salads
- Grilled meats or roasted veggies
- Burgers, sandwiches, or wraps
- As a dip for sweet potato fries or chicken tenders
🧊 Storage Tips
Store in an airtight container in the refrigerator for up to 5-7 days. Shake or stir before using if separation occurs.
🔁 Variations & Add-Ins
Want to mix it up? Here are some quick tweaks:
- Extra heat: Add more chipotle or a dash of cayenne
- Herby twist: Blend in fresh cilantro or green onion
- Dairy-free: Swap Greek yogurt for a plant-based alternative
🌶️ Low-Calorie Chipotle Yogurt Sauce (Creamy, Smoky & Just 35 Calories!)
8
servings5
minutes0
minutesIngredients
180 g 180 non-fat Greek yogurt
15 g 15 chipotle peppers in adobo (about 1–2 peppers)
15 g 15 adobo sauce (from the same can)
10 g 10 apple cider vinegar
10 g 10 honey
10 g 10 fresh lime juice
1 g 1 garlic powder
1 g 1 onion powder
1 g 1 smoked paprika
2 g 2 salt (or to taste)
1 g 1 MSG (optional, or to taste)
Directions
- Blend everything
- Add all ingredients to a blender or food processor and blend until completely smooth.
- Taste and adjust
- Adjust salt, lime juice, or honey to your taste. Want it spicier and smokier? Add another chipotle pepper.
- Chill before serving (optional)
- Let the sauce sit in the fridge for 15–30 minutes for the flavors to develop.
✅ Final Thoughts
This Low-Calorie Chipotle Yogurt Sauce is creamy, smoky, slightly sweet, and addictively delicious—all while being healthy and protein-packed. Whether you’re meal prepping or elevating taco night, this sauce is a must-have.
Pin it, share it, and don’t forget to make extra—you’ll want it on everything!
