Garlic Yogurt Sauce

This garlic yogurt sauce is proof that healthy eating doesn’t have to be boring or complicated. Backed by principles of nutrition and years of hands-on coaching, I created this lighter alternative to store-bought sauces to help support your wellness goals. With bold flavor, five whole food ingredients, this recipe is more than just tasty—it’s functional, too. Use it as a dip, marinade, or drizzle to boost any meal.

Jump to:

• Why you’ll love this yogurt sauce
• ingredients
• How to make garlic yogurt sauce
• Ways to use yogurt garlic sauce
• Variations
• How to store
• More sauces and dips!
• Did you make this recipe?
• Yogurt Garlic Sauce

Why you’ll love this yogurt sauce

• Big flavor, fewer calories – Delivers that tangy, garlicky punch without the heaviness of traditional creamy sauces or store-bought dressings.
• Made with real, whole foods – Just five simple ingredients you likely already have on hand—no preservatives, fillers, or mystery oils.
• Versatile and meal-prep friendly – Works as a dip, drizzle, or marinade to instantly upgrade grilled meats, roasted veggies, grain bowls, and more.
• Protein-rich and gut-friendly – Yogurt adds a boost of protein and probiotics to support digestion and satiety.
• Balanced for your health goals – Crafted to align with fat loss, energy support, and a fiber-forward, protein-rich way of eating.

ingredients

Similar to tzatziki without the added herbs and veggies, this easy and simple yogurt garlic sauce gets its creaminess from mayo and Greek yogurt. But it still has a decent garlic punch which results in a lighter, lower calorie version of toum sauce.

• 2 large garlic cloves, finely minced
• ½ cup mayonnaise, preferably light if available.
• ⅓ cup Greek yogurt, feel free to use any version. Fat-free will yield the lowest calorie sauce, with low-fat and whole milk versions increasing calories, but adding creaminess as well.
• Zest of ½ lemon.
• 1 teaspoon fresh squeezed lemon juice to start, and adjust as needed to suit your taste preferences.
• Kosher or se salt to taste, start with ¼ teaspoon and increase as needed.

How to make garlic yogurt sauce

Ways to use yogurt garlic sauce

As a marinade: I have two delicious recipes on the site that use this yogurt sauce as a base for an easy chicken marinade. Try my chicken shawaram-ish kebabs, or grilled garlic yogurt chicken thighs.

Garlic yogurt dip: Cut up fresh veggies like sweet peppers, cucumbers and carrots, and serve as a dip alongside pita chips. It’s also delicious with vegetarian dishes like falafel.

Drizzling sauce: The perfect sauce to top on stuffed pitas, bowls, or your favorite protein. It’s also delicious with grilled or roasted vegetables and potatoes, like my mini golden roasted potatoes.

Variations

Add various herbs and spices to give a punch of distinct flavor and vibrancy. Delicious variations include:

• Garlic mint yogurt sauce or garlic dill yogurt sauce: add 1-2 tablespoons of fresh herbs dill or mint, finely chopped, for an even more intense and herbaceous flavor.
• Shawarma yogurt sauce: add ½ teaspoon each of ground coriander, cumin and turmeric as well as a pinch of cayenne for a colorful and slightly smoky sauce.
• Tomato yogurt sauce: Add 1 teaspoon of tomato paste plus a tiny bit of finely chopped sundried tomatoes to make an incredible sauce that’s great to add to burgers or as a dip for grilled meats or shrimp.

How to store

Keep your yogurt garlic sauce fresh in an airtight container, in the refrigerator for up to a week. When ready to use leftover sauce, make sure to give it a good stir in case the sauce has gotten watery or separated.

More sauces and dips!

• Cilantro chimichurri sauce, great on grilled top sirloin, vegetables or air fried chicken breasts.
• Creamy Dijon mustard sauce, delicious with anything pork, or breaded chicken.
• Edamame hummus dip, perfect for fresh veggies, wraps and bowls.