Sunday, December 15, 2013

Greek Yogurt and Tahini Dip for Tomatoes and Cucumbers (plus 10 More Healthy Vegetable Dips)

This healthy Greek Yogurt and Tahini Dip will be welcome on a buffet table loaded with rich holiday foods!

Greek Yogurt and Tahini Dip for Tomatoes and Cucumbers found on

Everyone who's trying to make it through December without gaining ten pounds, raise your hand.  (Kalyn has both hands raised.)  Every year I think about the dilemma of joining in holiday celebrations without overdoing it on sweets and other rich holiday foods.  There's no easy answer,  but having something healthy to nibble on among the more indulgent choices can really help, and that's where this Greek Yogurt and Tahini Dip for Tomatoes and Cucumbers comes in.

When I spotted a recipe for Tahini Dip in The South Beach Diet Parties and Holidays Cookbook I remembered how tomatoes and cucumbers are amazing paired with Greek yogurt and tahini, and when Jake and I tried out this combination we both loved it.  And it's festive-looking as well as delicious, hope you enjoy!

I usually try to do a meatless main dish for my Meatless Monday post, but this time of year I think a dip recipe that's really appealing might be even more useful!  (You can see lots of meatless main dishes by clicking the link for Meatless Monday, or check my Meatless Monday Board on Pinterest or Meatless Monday at, where I write a weekly Meatless Monday post.)

If you have an extra-thick Greek yogurt you can probably skip this step, but I like to strain it for about 15 minutes to remove any extra liquid.  You can use any type of fine-mesh strainer.  You can see by the photo that even with good quality Greek yogurt some liquid will drain out.

While the yogurt strains, finely chop the green onions.

Whisk together the tahini paste, sesame oil, Vege-Sal (or salt) and low-fat sour cream.

Then mix in the strained green yogurt and finely chopped green onions.

You can cut the cucumbers in sticks if you prefer, but I made thick diagonal slices.  (European cucumbers are much better than regular ones during the winter.)

I buy these grape tomatoes from Costco all year long, and they were great with the dip.

Serve the dip on a platter with the veggies arranged around it, and I promise it will disappear quickly among all those rich holiday foods!

Greek Yogurt and Tahini Dip for Tomatoes and Cucumbers
(Makes 2 cups of dip; recipe adapted slightly from The South Beach Diet Parties and Holidays Cookbook.)

1 1/2 cup plain, fat-free Greek Yogurt (I prefer Fage Total 0% Greek Yogurt, but there are other good ones.)
1/3 cup finely chopped green onion (mostly green parts)
1/2 cup low-fat sour cream
2 T tahini paste (at room temperature)
2 tsp. sesame oil (I used Asian Sesame Seed Oil)
1 tsp. Vege-Sal (or 1/2 tsp. salt)
tomatoes and cucumbers (or other veggies of your choice) for serving

If needed, put the Greek yogurt into a fine-mesh strainer and let it drain for 15 minutes or so.  Finely chop the green onion.

Whisk together the low-fat sour cream, tahini paste, sesame oil, and Vege-Sal (or salt).  Mix in the strained Greek yogurt and finely chopped green onion.  The dip can be served immediately or chilled a few hours or overnight.

Serve with grape tomatoes and diagonally sliced cucumbers.  Other vegetables that would taste good with this include sugar-snap peas, red or green bell pepper strips, broccoli, cauliflower, and celery.

Click Here for Printer Friendly Recipe

South Beach Suggestions:
As long as you stick with the low-glycemic vegetable choices mentioned in the recipe, this dip and the vegetable dippers would be great for any phase of the South Beach Diet.

Nutritional Information?
I chose the South Beach Diet to manage my weight partly so I wouldn't have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you.

10 More Tasty and Healthful Dips for Vegetables:
(Recipes from other blogs not always South Beach Diet friendly; check ingredients.)

Roasted Red Pepper Dip with Feta and Mint ~ Kalyn's Kitchen

Herbed Ricotta Dip with Vegetables ~ Leite's Culinaria

Diet Friendly Ranch-Style Greek Yogurt and Cottage Cheese Dip ~ Kalyn's Kitchen

Cucumber Dip with Feta ~ Kitchen Parade

Grandma's Vegetable Dip ~ Kalyn's Kitchen

Garlic Feta Cheese Dip ~ Aggie's Kitchen

Heart-Healthy Shrimp dip Served with Veggie Dippers ~ Kalyn's Kitchen

Red Pepper, Kale, and Walnut Dip ~ The Perfect Pantry

Ultra Easy Avocado Sauce or Dip ~ Kalyn's Kitchen

Asian Peanut Dip ~ The Way the Cookie Crumbles  

(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)

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Posts may include links to my affiliate account at, and Kalyn's Kitchen earns a few cents on the dollar if readers purchase the items I recommend, so thanks for supporting my blog when you shop at Amazon!
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Posts may include links to my affiliate account at, and this blog earns a few cents on the dollar if readers purchase the items I recommend, so thanks for supporting my blog when you shop at Amazon!


  1. Thanks for including the link to one of my dips, and for sharing so many other great ideas for those of us who are trying hard to keep the eating under control during the holidays.

  2. Lydia, my pleasure! And I hope the healthy dips are helpful.

  3. We can definitely use a few more healthy recipes around here! There has been an inordinate amount of cookies consumed so far this year. Loving this dip inspiration!

  4. Joanne, so glad you like it! I am trying hard to avoid cookies, but I've still had a few.

  5. I love the sound of this dip!

  6. When making the greek Yogurt and Tahini dip , do you add the toasted sesame oil or the plain clear one?
    Looks fantastic but want to use the correct ingredients.
    Thanks you,

  7. I used Asian Sesame Seed Oil. Definitely not clear, but the label doesn't say toasted either. I will edit to make that more clear, thanks!


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