Quick Bites · High Protein
Greek Yogurt Herb Dip with Fresh Veggies (23g Protein)
This protein-packed snack delivers 23g protein and just 155 calories. Tangy nonfat Greek yogurt is seasoned with fresh dill, lemon, and garlic, then served with crisp cucumber slices and sweet cherry tomatoes for dipping.
Nutrition per serving
- Protein
- 23 g
- Calories
- 155
- Carbs
- 14 g
- Fat
- 1 g
Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
Ingredients
- g nonfat greek yogurt — about 3/4 cup plus 1 tbsp
- g cucumber — sliced into sticks
- g cherry tomatoes — halved
- tbsp fresh dill — chopped
- tsp lemon juice — fresh
- tsp garlic powder
- tsp salt — to taste
Steps
- Combine Greek yogurt, chopped dill, lemon juice, garlic powder, and salt in a small bowl. Stir until smooth.
- Taste and adjust seasoning. Add more lemon for brightness or salt as needed.
- Arrange cucumber sticks and halved cherry tomatoes on a plate alongside the dip.
- Serve immediately or refrigerate dip for up to 3 days.
Why This Works
Nonfat Greek yogurt provides 10g protein per 100g. Using a generous 210g portion (about 3/4 cup plus 1 tablespoon) delivers 21g protein in just 124 calories. Fresh dill and lemon juice brighten the flavor without adding significant calories, while raw vegetables add fiber and crunch for satisfying texture.
The Right Ratio
The protein-to-calorie ratio here exceeds the quick-bites threshold of 1g per 10 calories. At 23g protein and 155 calories, you get 1.5g protein per 10 calories. Ideal for a filling snack that supports your protein goals.
Make It Your Own
Swap dill for fresh mint or cilantro. Add a pinch of za'atar or sumac for Middle Eastern flair. For extra protein, stir in a tablespoon of hemp hearts (3g additional protein).
Sources Research-Backed
Frequently Asked Questions
How long does greek yogurt herb dip last?
4-5 days refrigerated in an airtight container. The flavors improve after a few hours as the herbs meld. Stir before serving. Some liquid separation is normal. Cut vegetables fresh or store separately to keep them crisp.
Is greek yogurt herb dip gluten-free?
Yes. Greek yogurt, fresh herbs, lemon, garlic, and raw vegetables are all naturally gluten-free. This is an excellent high-protein, gluten-free snack option. Pair with GF crackers for variety.
What else can I use this dip for?
Use as a spread on sandwiches or wraps. Drizzle over grilled chicken or fish. Top baked potatoes or grain bowls. Mix with pasta for a creamy sauce. The dip is versatile beyond just vegetables.
Can I use dried herbs instead of fresh?
Yes, but use less. Dried herbs are more concentrated. Use 1 teaspoon dried dill instead of 1 tablespoon fresh. Let the dip sit 30 minutes for dried herbs to hydrate and release flavor. Fresh herbs taste brighter.
