This is the sauce that lives in my fridge in a jar from Tuesday onward — and gets used until the jar is scraped clean by Saturday. It does for Mexican-leaning food what tzatziki does for Mediterranean food: turns plain protein and grains into something deliberate.
3 minutes in a blender, 28 calories per 2 tbsp, works on tacos, bowls, grilled chicken, roasted sweet potatoes, scrambled eggs, eggs in tortillas, eggs of any sort, really.
Why this works
Greek yogurt is the unsung hero of low-calorie sauces. It’s thick enough to act like sour cream, tangy enough to provide acidity, and packed with protein. The lime zest is doing more work than you’d guess — it adds aroma that lime juice alone can’t, because zest contains volatile oils that juice doesn’t.
A small clove of garlic is intentional. Raw garlic packs a punch and a full big clove makes everything taste like garlic and not cilantro. Hold back.
Variations to try
- Avocado-cilantro: add 1/4 of a ripe avocado for a richer, slightly higher-cal version (about 38 kcal per 2 tbsp).
- Spicy: add 1/4 jalapeño (seeded) or 1/2 tsp chipotle in adobo.
- Honey-lime: add 1 tsp honey for a sweeter sauce that works great on grilled chicken.
- Ranch-style: add 1 tsp dried dill and skip the cumin.
Storage and meal prep
5 days in the fridge. The color may dull slightly — that’s normal oxidation, not spoilage. Stir before each use; some separation is okay.
If you’re prepping for the week, this is a great Sunday make-ahead. It works on practically any dinner — taco bowls, grilled chicken, sheet-pan vegetables, even drizzled over scrambled eggs in the morning. One batch easily covers four dinners’ worth of “what should I put on this?”
Ingredients
Makes 8 servings.
- 3/4 cup plain Greek yogurt (full-fat or 2%)
- 1/4 cup fresh cilantro, packed (stems okay)
- Juice and zest of 1 lime
- 1 small clove garlic
- 1 tbsp olive oil
- 1/4 tsp ground cumin
- 1/4 tsp salt
- 1-2 tbsp water (to thin)
- Pinch of cayenne (optional)
Instructions
- Combine Greek yogurt, cilantro, lime juice and zest, garlic, olive oil, cumin, salt, and cayenne in a blender or food processor.
- Blend until smooth and bright green, about 20 seconds.
- If it's thicker than you want, add water 1 tbsp at a time and blend again.
- Taste and adjust salt or lime.
- Refrigerate at least 15 minutes if you have time — flavors meld noticeably.
Nutrition (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 28 kcal |
| Protein | 2 g |
| Carbs | 1 g |
| Fat | 2 g |
| Fiber | 0 g |
| Sugar | 1 g |
| Sodium | 75 mg |
Estimates calculated from typical USDA values for the listed ingredients. Your numbers will vary slightly based on brand and exact portion.
Frequently Asked Questions
I don't like cilantro. What can I sub?
If cilantro tastes like soap to you (real genetic thing), swap it for flat-leaf parsley plus 1 tsp fresh oregano. It won't be the same flavor profile but it'll work as a fresh, herby yogurt sauce on the same kinds of dishes.
How long does it last?
About 4-5 days refrigerated. The bright green color may fade slightly to a more olive tone as the herbs oxidize, but the taste holds. Stir well before each use.
Can I use it as a salad dressing?
Yes — thin it with 2-3 extra tbsp water plus an extra tsp olive oil and you've got a creamy, herby dressing. Great over chopped salads with corn, black beans, and grilled chicken.
Is the garlic raw bite too strong?
It mellows after 15-30 minutes in the fridge. If you're sensitive to raw garlic, use 1/2 clove instead of a full one, or grate it on a microplane so it disperses more evenly.
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