High Protein Greek Yogurt Dipping Sauce

As a child, I was practically raised on this Greek yogurt dipping sauce. I remember eating this dip with pita bread, in the morning for breakfast much the same way as children in America eat flavored cream cheese for breakfast. I also remember my excitement during the times when I was allowed to stir all the ingredients together after my mother and grandmother had finished chopping the vegetables. Of course, I also remember sitting on the kitchen floor and licking all the bowls and utensils clean…And I must admit this is a habit I still have not outgrown

At that time I obviously enjoyed the taste of this dip but now I also realize that this dipping sauce is one of the healthiest and most versatile sauces in the world. In the Mediterranean this dipping sauce is prepared with organic, whole fat, home-made Greek yogurt and used for a variety of culinary tasks including:

• Marinating and tenderizing chicken, lamb and pork kebabs
• Salad dressing
• Healthy alternative to mayonnaise 
• A high protein, low carb alternative to Tahini sauce
• And of course, as a dipping sauce for just about anything!
  

Greek Yogurt Dipping Sauce Ingredients

• 1 cup Greek Yogurt (Unsweetened, Fat-Free & Organic)
• 1 1/2 cups Cottage Cheese (Fat-Free)
• 3/4 cup Kefir Cheese, also called “Labneh”
• 1/2 cup Dill (Finely Diced)
• 1/2 cup Basil (Finely Diced)
• 1/4 cup Mint Leaves (Finely Diced)
• 1/4 cup freeze-dried shallots (Finely Crushed) or 1tsp Garlic Powder & 1tsp Onion Powder

Greek Yogurt Dipping Sauce Preparation

• Place freeze-dried shallots in equal parts boiling water and let sit for at least 3hrs
• Mix Greek yogurt with cottage cheese
• Add Kefir cheese (Labneh) to yogurt mixture and beat well
• Mix in crushed, freeze-dried shallots and beat well
• Mix vegetables into the yogurt mixture and beat well
• Enjoy!

Greek Yogurt Dipping Sauce Nutritional Information

• Protein in 1 cup Greek Yogurt: 23g
• Calories in 1 cup Greek Yogurt: 130
• Protein in 1 1/2 cups Cottage Cheese: 42g
• Calories in 1 1/2 cups Cottage Cheese: 240
• Protein in 3/4 cup Labneh: 12g
• Calories in 3/4 cup Labneh: 100
• Of course, the calories in the vegetables are negative-calories not worth mentioning

Overall, if you consume this entire dipping sauce in one sitting, you will be consuming 77g of protein and only 470 calories!

What Is Kefir Cheese, Or “Labneh”?

Even though Labneh is often called Kefir cheese it is in fact a yogurt. It is similar to Greek yogurt in the sense that it is very dense, even denser than Greek yogurt, and tastes very similar to sour cream.

Labneh is made by straining Greek yogurt through Muslin. Labneh is incredibly high in protein and incredibly low in carbohydrates because the straining process removes whey.

What Do Freeze-Dried Shallots Taste Like?

The use of freeze-dried shallots in this dipping sauce is a perfect illustration of how in the Mediterranean shallots are used to enhance the flavor and texture of various dishes.

Freeze-dried shallots are a key ingredient in a wide variety of Mediterranean-style dishes. Shallots are a member of the onion family but unlike onions, shallots have a very mild and unique taste.

I can only describe the taste of freeze-dried shallots as a cross between a sweet onion and mild garlic. Therefore, if you are not able to find freeze-dried shallots in the grocery stores near you, you can recreate their taste within the recipe using a mixture of onion powder and garlic powder.

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