Quick greek yogurt sauce with mint: perfect for summer & meal prep
In the sweltering summer heat, all we want is light, refreshing and flavorful food. And if there's one ingredient that can transform salads, vegetables, meats and even sandwiches into something irresistible, it's this: Greek yogurt sauce with mint.
Simple, versatile and incredibly refreshing, this sauce has everything it takes to become your new seasonal favorite.
Why is it the star of the summer?
- It's refreshing without being heavy: Greek yogurt has a light acidity and a creamy texture, which together with mint makes a perfect combination for hot days.
- It goes with everything: It can be used as a salad dressing, a dip for raw vegetables, a side dish for grilled meats and even as a base for wraps.
- It's healthy: Rich in protein, low in fat (if it's the light version), and full of probiotics that aid digestion.
- Easy and quick: It's ready in less than 5 minutes and can last up to 3 days in the fridge.
Basic ingredients
- 1 jar (6 oz/170g) of natural Greek yogurt (can be low-fat or non-fat)
- 1 tablespoon of extra virgin olive oil
- 1 grated or squeezed clove of garlic
- Juice of ½ lemon
- 1 teaspoon salt
- Black pepper to taste
- A generous handful of chopped fresh mint leaves
How to prepare
- Mix the yogurt with the olive oil, lemon juice and garlic.
- Add the chopped mint and season with salt and pepper.
- Leave in the fridge for 20 minutes for the flavors to integrate (optional, but it makes a difference!).
- Serve chilled.
Creative variations
- With grated cucumber: it becomes a perfect Greek tzatziki to accompany meat.
- With chopped chili peppers: brings a more Brazilian and spicy touch.
- With zaatar or cumin: great for Middle Eastern dishes.
- Vegan version: use vegetable yogurt (coconut or nut-based) instead of Greek yogurt.
How to use this sauce?
Salads: As a substitute for Caesar or ranch dressing
Vegetable skewers: As a cold dip
Kebab, kafta or grilled meat: As a refreshing side dish
Wraps and sandwiches: In place of mayonnaise - lighter and tastier
Baked or rustic potato: To dip and surprise
Average shelf life
In the fridge (in a well-sealed jar): 3 to 5 days is ideal to maintain flavor, texture and food safety.
Extra tip: turn it into a folder
Mix the sauce with some mashed ricotta or processed chickpeas and create a light spread to serve with toast, pita bread or as a filling for wraps.
Here are 4 variations to use and abuse this summer
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Mirella Mendonça
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