Looking for a creamy, flavorful sauce that doesn’t derail your health goals? This Low-Calorie Roasted Garlic Yogurt Sauce delivers big flavor without the guilt. It’s tangy, garlicky, and incredibly versatile—perfect as a dip, spread, or dressing. And the best part? Just 30 calories per 2-tablespoon (30g) serving!
Whether you’re meal-prepping for the week or adding a finishing touch to dinner, this sauce will become a fridge staple. With the richness of roasted garlic, the bite of fresh garlic, and the creaminess of Greek yogurt, this sauce packs a ton of flavor without the calories.
Looking for more low-calorie sauces? Try my SMOKY CHIPOTLE YOGURT or HERBY GREEN YOGURT sauces.
🍽️ How to Use This Garlic Yogurt Sauce
This sauce works with almost everything:
- As a dip for roasted veggies or baked fries
- Spread inside wraps or sandwiches
- Drizzled on grain bowls, salads, or grilled meats
- A light, protein-rich replacement for mayo or sour cream
📊 Nutrition Info (Per 30g / 2 tbsp Serving)
| Nutrient | Amount |
| Calories | 30 |
| Protein | 3.5 g |
| Fat | 0.2 g |
| Carbohydrates | 2 g |
| Sugar | 1 g |
| Sodium | ~160 mg |
🧊 Storage Tips
Keep refrigerated in an airtight container for up to 5–7 days. The flavors deepen over time, so it’s even better the next day! Shake or stir before using if separation occurs.
🔁 Optional Add-Ins
Want to switch it up? Try these easy variations:
- Spicy: Add a dash of cayenne or chili flakes
- Herby: Blend in fresh dill, parsley, or chives
- Extra Tangy: Add a splash of apple cider vinegar
🧄 Low-Calorie Roasted Garlic Yogurt Sauce (Only 30 Calories Per 2 Tbsp!)
4
servings30
minutes40
minutesIngredients
1 bulb 1 garlic (whole, for roasting)
180 g 180 non-fat Greek yogurt
15 g 15 fresh lemon juice
10 g 10 Dijon mustard
2 cloves 2 raw garlic, roughly chopped
2 g 2 salt (or to taste)
1 g 1 MSG (optional, or to taste)
Directions
- Roast the garlic
- Preheat oven to 350°F (175°C). Slice the top off the garlic bulb, drizzle with a touch of olive oil, and season with salt and pepper. Wrap in foil and roast for about 45 minutes, until soft and caramelized. Let cool slightly.
- Blend it all up
- In a blender, combine the roasted garlic (squeeze out the cloves), non-fat Greek yogurt, lemon juice, Dijon mustard, raw garlic cloves, salt, and MSG. Blend until silky smooth.
- Taste and adjust:
- Add more salt, lemon juice, or MSG to taste. Chill in the fridge for at least 30 minutes for the best flavor.
💬 Final Thoughts
This Low-Calorie Roasted Garlic Yogurt Sauce proves that healthy doesn’t mean boring. Packed with flavor, low in calories, and super easy to make, it’s a game-changer for anyone looking to level up their meals without piling on fat or sugar.
Try it once—and we promise you’ll want to keep a jar in your fridge at all times.
