Name: Low-Calorie Dip Recipes to Help You Eat More Veggies
Prep time: 10 min
Total time: 10 min
Cuisine: American
Ingredients: 2 cups nonfat plain strained (Greek-style) yogurt; ½ cup reduced-fat sour cream; ¼ cup lemon juice (from 2 small lemons); ¼ cup water; 2 tablespoons grated Parmesan cheese; 1 tablespoon garlic powder; 2½ teaspoons lower-sodium Worcestershire sauce; 2 teaspoons Dijon mustard; ¾ teaspoon ground pepper, plus more for garnish; ¼ teaspoon salt; Lettuce spears, cucumbers, carrots, radishes, and/or whole-wheat crackers, for dipping (optional)

This high-protein Caesar dip is a creamy, flavorful snack or appetizer that makes eating vegetables irresistible. Made with nonfat Greek yogurt, reduced-fat sour cream, Parmesan cheese, and Worcestershire sauce, it delivers the savory flavors of Caesar salad dressing in a thick and satisfying dip. Whether served with crisp veggies, crackers, or breadsticks, this protein-packed recipe is quick, easy, and perfect for any gathering.

Why You’ll Love This Recipe

If you enjoy Caesar salad, you’ll love this dip—it has all the familiar flavors but in a smooth, dippable form. Greek yogurt adds a protein boost, while Parmesan and Dijon mustard enhance its savory depth. It’s light yet creamy, nutritious yet indulgent, and versatile enough to serve as a snack, appetizer, or even a spread for sandwiches and wraps. Low-Calorie Dip Recipes to Help You Eat More Veggies

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

2 cups nonfat plain strained (Greek-style) yogurt
½ cup reduced-fat sour cream
¼ cup lemon juice (from 2 small lemons)
¼ cup water
2 tablespoons grated Parmesan cheese
1 tablespoon garlic powder
2½ teaspoons lower-sodium Worcestershire sauce
2 teaspoons Dijon mustard
¾ teaspoon ground pepper, plus more for garnish
¼ teaspoon salt
Lettuce spears, cucumbers, carrots, radishes and/or whole-wheat crackers, for dipping (optional)

Directions

In a medium bowl, whisk together the yogurt, sour cream, lemon juice, water, Parmesan cheese, garlic powder, Worcestershire sauce, Dijon mustard, pepper, and salt until smooth.
Taste and adjust seasonings if needed.
Garnish with extra pepper, if desired.
Serve with fresh vegetables, lettuce spears, or whole-wheat crackers.

Servings and timing

This recipe makes 8 servings.
Active time: 10 minutes
Total time: 10 minutes

Variations

Add ¼ cup chopped fresh herbs like parsley, basil, or chives for extra color and flavor.
Swap Greek yogurt for skyr for an even thicker consistency.
Use smoked paprika or cayenne for a spiced version.
Replace Worcestershire with soy sauce or tamari for a different depth of flavor.
Stir in chopped anchovies or capers for a more traditional Caesar twist.

Storage/Reheating

Store the dip in an airtight container in the refrigerator for up to 5 days. Stir well before serving. This dip is not meant to be reheated—enjoy it chilled.

FAQs

Is this dip vegetarian?

It depends on the Worcestershire sauce used. Some versions contain anchovies, so choose a vegetarian-friendly Worcestershire or substitute with soy sauce.

Can I make this dip dairy-free?

Yes, use dairy-free yogurt and sour cream, and substitute the Parmesan with nutritional yeast or a vegan Parmesan alternative.

What else can I use this Caesar dip for?

It doubles as a sandwich spread, wrap filling, or topping for grilled chicken or fish.

Can I make this dip ahead of time?

Yes, it can be prepared up to 5 days in advance and stored in the fridge.

Is this dip healthy?

Yes, it’s high in protein, lower in fat than traditional creamy dips, and made with wholesome ingredients.

Can I make this dip thicker?

For a thicker consistency, reduce the added water or use full-fat Greek yogurt.

What dippers go best with this recipe?

Fresh vegetables like cucumbers, carrots, and radishes, or crunchy options like crackers, pita chips, and toasted bread work perfectly.

Can I freeze this dip?

Freezing is not recommended, as the yogurt and sour cream may separate once thawed.

How can I make the dip more garlicky?

Increase the garlic powder slightly, but avoid fresh garlic, as its flavor intensifies over time.

Can I serve this at a party?

Yes, it’s ideal for entertaining since it’s quick to make, keeps well, and pairs with a wide range of dippers.

Conclusion

The high-protein Caesar dip is a quick, nutritious, and delicious snack that brings the beloved flavors of Caesar salad into a versatile, creamy dip. With its tangy, savory profile and protein-packed base, it’s perfect for both everyday snacking and entertaining. Keep this recipe on hand, and you’ll always have an easy way to make veggies more exciting.