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This Cajun Dip & Dressing is a quick and healthy alternative to traditional spicy mayo. By using non-fat Greek yogurt as the base, you cut down on calories and fat while still enjoying the rich, bold flavors of Cajun seasoning.
I love to pair it with sweet potato fries, or as a zesty dressing for sandwiches, like a Blackened Tilapia Sandwich. Ready in just minutes, it’s a guilt-free way to spice up your meals!
Cajun Dip & Dressing
Equipment
- 1 Mixing bowl
- 1 Measuring cups and spoons
- 1 Airtight container for storage
- 1 Spoon or whisk
Ingredients
- 1 cup non-fat Greek yogurt
- 1 tablespoon Cajun seasoning homemade or no-salt added store-bought)
- 1 teaspoon garlic powder
Instructions
- Prepare Ingredients: Gather all your ingredients. Measure the non-fat Greek yogurt, Cajun seasoning, and garlic powder.
- Mix Ingredients: In a mixing bowl, combine the Greek yogurt, Cajun seasoning, and garlic powder. Stir well until fully blended and smooth. For a thicker consistency, you can drain the Greek yogurt using a cheesecloth or paper towel to remove excess moisture.
- Serve: Use the dip immediately or refrigerate it for later. It’s great paired with crispy sweet potato fries or as a dressing on sandwiches.
- Store: Place any leftover dip in an airtight container and refrigerate. It will stay fresh for up to 3 days.
Notes
Make it Even Healthier: Swap out part of the Greek yogurt for light mayo for a slightly richer texture with fewer calories than traditional mayo.
Flavor Development: The flavors deepen as the dip sits in the fridge, so feel free to prepare it in advance for even tastier results.
Nutritional Information (Per Serving)
| Nutrient | Amount per Serving |
| Calories | 40 kcal |
| Carbohydrates | 5g |
| Protein | 6g |
| Fat | 0g |
How to Customize the Cajun Dip to Fit Your Taste
You may also like Healthy Garlic Mashed Potatoes Recipe
Dressing tips
| Tip | Details |
|---|---|
| Adjust the Heat Level | For a milder version, reduce cayenne and hot sauce or use mild chili powder. For spicier, add more cayenne or red pepper flakes. |
| You Can Make it Healthier | Replace mayonnaise with Greek yogurt or a mix of light mayo and yogurt for a healthier, lighter option. |
| Storing the Dressing | Store in an airtight container in the fridge for up to a week. Flavors improve the next day. |
This sauce makes everything better.
- French Fries
- Chicken Wings or Tenders
- Raw Veggies
- Fish Tacos
- Grilled Shrimp
- Burgers
- Roasted Potatoes
In Summary
This Cajun Dip is a flavorful and healthy alternative to traditional mayo-based dips. Its quick preparation, combined with the rich, spicy kick of Cajun seasoning, makes it a versatile addition to any meal. Whether you're using it as a dip for fries or a dressing for sandwiches, this low-fat, high-protein option is both delicious and nutritious.
