Cajun Dip Dressing – How to Make the Perfect Sauce

Cajun Dip Dressing

Share Post:

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

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.
Prep Time 5 minutes
Course Appetizer, Dressing
Cuisine American, Cajun
Servings 4 servings
Calories 40 kcal

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.
    Spicy Yogurt Sauce for Wraps, Sandwich and as a Dip for Appetisers
  • 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

Adjust the Heat Level: If you prefer a milder dip, reduce the Cajun seasoning or swap out the cayenne for a mild chili powder. For extra heat, add red pepper flakes or more cayenne.
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.

If you prefer to make your own Cajun seasoning, mix paprika, garlic powder, onion powder, cayenne pepper, dried oregano, and thyme.

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

One of the best things about making your own Cajun dip dressing is that you can tweak it to fit your personal taste. Maybe you’re not a huge fan of spicy food—that’s okay! You can dial down the heat by using less cayenne or omitting the hot sauce. If you love bold flavors, feel free to throw in extra garlic or smoked paprika. It’s all about finding what works for you.

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.
What to Pair Cajun Dip Dressing With
Options for pairing Cajun Dressing

This sauce makes everything better.

Here are some ideas for what to serve it with:

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.

Try it out, and feel free to experiment with different serving ideas to suit your taste!
Picture of Isabel Gibbons

Isabel Gibbons

Hello, I'm Isabel Gibbons, a passionate fitness trainer dedicated to helping women achieve their health and fitness goals. I focus on creating accessible and effective workout routines that fit into any busy schedule. Fitness has always been a significant part of my life. I believe in the transformative power of regular exercise and healthy living. My mission is to inspire women to find joy in movement and to lead healthier, more active lives. Through tailored workouts, nutritious recipes, and practical wellness tips, I strive to make fitness enjoyable and sustainable for everyone.
Related Posts