These healthy homemade sauce, dressing, and dip recipes will make all your meals more flavorful and exciting. Each recipe is easy to make and full of nutritious ingredients, without compromising on taste! Plus, get the recipe for healthy homemade tzatziki sauce.

Hand dipping a piece of pita into homemade tzatziki sauce in a bowl surrounded by veggies and pita

Here is my number one tip as a Registered Dietitian for making healthy foods taste delicious: add a healthy homemade dressing or sauce!

Dressing is not just for salad, and it can really elevate a meal from bland to exciting. Homemade sauces are perfect to add to grilled or roasted vegetables, fish, meat, or tofu.

These healthy sauces, dressings, and dips add tons of flavor and nutrition to pasta, whole grains, vegetables, proteins, and more.

You’ll find plenty of recipe inspiration, from healthy homemade pesto sauce, to tahini sauce, to healthy pasta sauce!

Find a homemade sauce recipe for all dietary preferences, including vegan sauces, gluten free sauces, and dairy free sauces.

Health benefits of making your own sauces and dressings

Making your own sauces, dressings, and dips instead of buying the premade versions can positively affect your health!

  • Homemade sauces typically have less sodium and sugar than store bought ones. Brands usually add salt and sugar for both flavor and preservation to sauces and dressings. Both sodium (from salt) and added sugar are nutrients to limit in our diets. When you make your own sauces and dressings at home, you can control exactly how much (if any!) salt and sugar you add.
  • They contain nutritious ingredients. Homemade dressings, sauces and dips can be full of healthy ingredients that add even more nutrition to a meal! You can add nutritious and flavorful ingredients like nuts, legumes, greens, and herbs to your sauces.
  • Homemade sauces make healthy foods flavorful and delicious. If you’re trying to eat more vegetables or have some picky eaters in the family, add your favorite sauce or dressing to meals. Just like salad greens taste better with salad dressing, other foods like vegetables, pasta, fish, and whole grains taste amazing with a sauce!

Key ingredients in homemade sauces, dressings, and dips

While each homemade sauce will have different ingredients, I recommend keeping a variety of ingredients on hand so you can always whip up a recipe at a moments notice.

Once you try different recipes and figure out which flavors you like, you can even start customizing them based on your personal preferences!

Here are some key ingredients to keep on hand to make healthy homemade sauces:

  • Healthy cooking oils: olive oil, avocado oil, sesame oil, rapeseed oil
  • Vinegars: balsamic vinegar, red wine vinegar, rice vinegar, apple cider vinegar
  • Citrus: fresh lemons and limes
  • Spices and dried herbs: turmeric, chili powder, cumin, garlic powder, oregano, Italian spice blend, red pepper flakes, salt, pepper
  • Fresh herbs: basil, cilantro, parsley, dill, mint
  • Aromatics: garlic, onion, shallot, ginger root
  • Nuts and seeds: almonds, pine nuts, walnuts, cashews, sesame seeds, hemp seeds
  • Nut butters: peanut butter, almond butter, tahini
  • Dairy: Greek yogurt, parmesan cheese, goat cheese
  • Beans and legumes: chickpeas, white beans, black beans, peas
  • Leafy greens: kale, spinach, arugula
  • Liquid sweeteners: honey, maple syrup
  • Mustard: Dijon, honey mustard, spicy mustard
Homemade tzatziki sauce in a bowl surrounded by veggies and pita

Tools and utensils you need to make and store homemade sauces

  • Food processor. I make most of my homemade sauces and dips using my food processor. It’s best for recipes that call for more solid ingredients than liquid ones.
  • Blender. For sauces and dressings with plenty of liquid ingredients, you can use a blender.
  • Citrus juicer: This juicer makes quick work of juicing lemons and limes, without worrying about seeds getting into you sauce.
  • Microplane zester: to incorporate garlic, ginger, and citrus zest into your sauces.
  • Small whisk to evenly mix all the sauce ingredients together.

Store your homemade sauces, dressings, and dips in glass jars, airtight containers, or salad dressing bottles.

Since homemade sauces do not contain preservatives, they don’t last as long as a sauce you can buy at the store.

Most homemade sauces, dressings, and dips will keep well stored in the fridge for 5-7 days.

Freeze leftover sauces for up to 3 months, and just defrost them in the fridge before using them again.

What to pair with healthy sauces, dressings, and dips

  • Salads
  • Vegetables: roasted, grilled, stir fried, or steamed vegetables
  • Proteins: salmon, shrimp, or tofu
  • Grain bowls
  • Tacos
  • Raw vegetables
  • Pita bread
  • Tortilla chips
  • Sweet potato fries
  • Pasta

Below, find the recipes for healthy homemade sauces, dressings, and dips to suit any mood!

Healthy Homemade Sauces and Dressings

healthy peanut sauce in a jar with a blue towel in the background and peanuts in the foreground

Easy & Healthy Peanut Sauce Recipe

You will want to put this healthy peanut sauce on everything once you taste it! It’s easy to make from simple ingredients, many of which you probably have in your pantry right now. I am pretty much addicted to this healthy peanut sauce.

spoon dripping balsamic glaze into a jar

DIY Balsamic Vinegar Reduction Sauce for Roasted Vegetables

Balsamic reduction (also known as balsamic glaze) is a single ingredient, versatile, foolproof sauce that makes any roasted vegetables taste delicious! All you need to make this recipe is balsamic vinegar, a saucepan, and about 20 minutes

Drizzle balsamic reduction sauce on top of roasted vegetables, pasta dishes, salads, pizzas, grain bowls, and more to make them taste irresistible.

Homemade chimichurri sauce in a dish with small wooden spoon and ingredients surrounding

Healthy Chimichurri Sauce

You’ll want to put this healthy chimichurri sauce on everything! It’s packed with fresh herb flavor and super easy to make. It comes together in just about 10 minutes, so prep some tonight to have for the week. This healthy chimichurri sauce is absolutely LOADED with flavor. If you love fresh herbs, garlic, and lemon,

Romesco Sauce

Romesco sauce originates from Catalonia, an autonomous region in northeastern Spain. Fishermen traditionally prepare the sauce to serve with fish. Romesco sauce is full of nutritious ingredients. It’s typically made with roasted tomatoes, olive or sunflower oil, garlic, peppers, and almonds, pine nuts, or hazelnuts. Some recipes include vinegars, onion, and fresh herbs.
Romesco adds a ton of flavor and texture to foods, and it’s not just for fish! It’s quite versatile – use as a pasta sauce, on sandwiches, or on grilled vegetables. Romesco sauce is vegan and gluten free

small jar of honey balsamic vinaigrette on a white surface with a salad and bottles of oil and vinegar in the background

Healthy 5-Minute Honey Balsamic Vinaigrette

This honey balsamic vinaigrette is a quick & healthy homemade salad dressing for all your favorite salads! Make this homemade vinaigrette in five minutes with just six ingredients, including extra virgin olive oil, balsamic vinegar, honey, and Dijon mustard. It’s the perfect balance of sweet, tart, and acidic!

small jar of champagne vinaigrette on a marble and wooden coaster surrounded by arugula leaves

Champagne Vinaigrette

Looking for a simple salad dressing that goes with everything? Try this healthy champagne vinaigrette recipe! It’s a versatile homemade vinaigrette that pairs perfectly with green salads, grain salads, roasted vegetables, and more. Make a batch today to use all week – it only takes five minutes and six ingredients!

glass jar filled with white balsamic vinaigrette and a spoon on a white dish towel

White Balsamic Vinaigrette

White balsamic vinaigrette is a delicious and versatile healthy homemade salad dressing. It’s made with pantry staples including extra virgin olive oil, honey, and Dijon mustard, and will take you 5 minutes or less to prepare! Keep a batch in the fridge to dress up salads, roasted vegetables, or as a marinade for proteins.

Jar of lemon dijon dressing next to lemon halves

Quick Lemon Dijon Mustard Dressing with Honey

This lemon Dijon dressing (or lemon Dijon vinaigrette) is the perfect everyday salad dressing to keep stocked in your fridge! It’s zesty, fresh, and easy to make in 5 minutes or less. It pairs well with pretty much any salad recipe, and can also be used as a marinade for fish, shrimp or another protein.

Jar of fig balsamic dressing with a spoon, with a salad and olive oil bottle in the background

5-Minute Fig Balsamic Salad Dressing

This fig balsamic dressing is a simple vinaigrette recipe that is perfectly sweet, tart, and delicious on all kinds of salads. You need just a handful of ingredients to whip up this dressing, including balsamic vinegar, fig jam, and extra virgin olive oil. Ready in 5 minutes, no blending required!

Jar of cranberry vinaigrette with a silver spoon, with fresh cranberries sitting on the table

5-Minute Cranberry Maple Vinaigrette

This cranberry vinaigrette is a bright and zippy homemade salad dressing. It takes just 5 minutes to blend up in your food processor! It pairs perfectly with your favorite salads, roasted vegetables, and more.

small jar of taco salad dressing on a white marble and wooden coaster with ingredients in the background

Healthy Homemade Creamy Taco Salad Dressing

This homemade taco salad dressing recipe is packed with flavor, creamy texture, and protein! It’s a creamy Greek yogurt based salad dressing made with just two main ingredients: plain Greek yogurt and canned salsa. It’s the best dressing for taco salad, or as a sauce drizzled on tacos, burrito bowls, and more. Ready to use in five minutes or less!

avocado lime ranch dressing in a glass container surrounded by some ingredients

Creamy Avocado Lime Ranch Dressing with Greek Yogurt

This ranch avocado greek yogurt dressing is ready in 5 minutes to add tons of flavor to salads, grain bowls, wraps, sandwiches, tacos, and more! Greek yogurt is a smart swap for mayonnaise to make this dressing extra creamy with a boost of protein. Just blitz up the ingredients in a food processor until smooth, then drizzle your avocado greek yogurt sauce over everything!

avocado cilantro lime dressing in a glass jar on a wood and marble coaster surrounded by some ingredients

5-Minute Creamy Avocado Cilantro Lime Salad Dressing

This cilantro lime avocado dressing is the latest in my collection of Greek yogurt salad dressing recipes! The combo of avocado + Greek yogurt ensures this dressing has the CREAMIEST texture you can imagine. Quickly blended up in a food processor, this zippy, fresh dressing is perfect on a taco salad, burrito bowls, and more!

Jar of sesame ginger miso dressing on a small marble board with a gold fork and salad in the background

Sesame Ginger Miso Dressing

This sesame ginger miso dressing is delicious on salads, grain bowls, and more. It’s quick and easy to prepare, and packed with nutritious ingredients like white miso, tahini, and fresh ginger. As a Registered Dietitian, I love to make vegetables taste amazing.

Jar of Greek yogurt salad dressing on marble surface with ingredients surrounding it

Quick & Healthy Greek Yogurt Salad Dressing

This healthy homemade Greek yogurt salad dressing is creamy, zesty, and versatile. It’s quick & easy to make and perfect for tossing into salads or drizzling on grain bowls, sandwiches, or wraps.

jar of creamy feta dill dressing on a grey backdrop with a spoon

5-Minute Greek Yogurt Feta Dill Dressing

This creamy feta dill dressing is made with Greek yogurt for a nutritious boost of protein. It’s fresh, zippy, and takes just five minutes to prepare in a food processor. Use it to dress salads, as a spread for sandwiches, or drizzled onto grain bowls!

jar of lemon tahini sauce with lemons and seasonings around it

Quick & Easy Lemon Tahini Sauce

This quick and easy lemon tahini sauce is the perfect addition to salads, grain bowls, vegetables, and pretty much any meal. It takes five minutes to make and requires just a few simple ingredients. Keep a batch in your fridge to easily elevate your meals.

Jar of roasted red pepper tahini sauce on a coaster with ingredients surrounding the jar

Roasted Red Pepper Tahini Sauce

This roasted red pepper tahini sauce recipe is quick & easy to make with wholesome ingredients like tahini, garlic, and roasted red peppers. It is thick, creamy, and perfect as a sauce for sandwiches, grain bowls, salads, and falafel.

Healthy Tahini Goddess Dressing in a jar with ingredients around the jar

Healthy Homemade Tahini Goddess Dressing

This nutritious and delicious homemade tahini goddess dressing is smooth, creamy, and versatile. Make a batch to add to salads and meals all week long! Have you ever tasted Annie’s Goddess Dressing? It’s one of my absolute favorites – it’s thick and creamy with the perfect balance of salty, tangy, and herb flavors.

Hand taking some homemade green goddess tahini sauce from a dish with ingredients surrounding the sauce

Healthy Homemade Tahini Green Goddess Sauce

This versatile green goddess tahini sauce is packed full of bright, zesty flavors and pairs perfectly with salads, grain bowls, falafel, and much more. Make a batch today to have for the week! This tahini green goddess dressing is so versatile, healthy, and tastes great on just about anything!

white stoneware bowl with creamy red sauce rigatoni surrounded by some ingredients

Quick & Healthy Red Pasta Sauce with Greek Yogurt

Craving a luscious, creamy red pasta sauce, but want to skip the cream? Enter this Greek yogurt pasta sauce! It’s a creamy version of my homemade marinara sauce, and uses simple pantry ingredients including canned tomatoes. You’ll be amazed at the silky texture that protein-rich Greek yogurt brings to this sauce!

white bowl of marinara sauce with fresh basil leaves garnishing, on a white backdrop

Simple 20-Minute Marinara Sauce with Canned Tomatoes

This quick and easy marinara sauce is a staple recipe that pairs perfectly with spaghetti, eggplant parmesan, baked ziti, pizza, and more! This marinara sauce takes 20 minutes to make on the stovetop. You need just 7 simple ingredients, including canned crushed tomatoes, garlic, onion, and fresh herbs.

white plate with creamy tomato sauce rigatoni topped with basil leaves and parmesan cheese, with a fork

Creamy Blended Cottage Cheese Pasta Sauce

You’d never guess that this creamy pasta sauce is made with cottage cheese! It’s a healthy tomato basil vodka sauce recipe that pairs perfectly with rigatoni or penne. This recipe is easy to make in 30 minutes or less. Cook the sauce on the stovetop, then blend with cottage cheese in a blender until velvety smooth and creamy.


Green Sauce for Pasta Recipe

This vibrant spinach and basil green sauce for pasta is a delicious way to get your greens in. Make it tonight for an easy weeknight dinner win, or meal prep a batch for a week of healthy eats!

small bowl of parsley pesto on a grey backdrop with pine nuts and parsley leaves scattered around

Parsley Pesto Sauce Recipe

This parsley pesto sauce is packed with vibrant flavor and pairs perfectly with your favorite pasta, sandwiches, grain bowls, or more. It’s a versatile and easy recipe that takes just a few minutes to prepare.

Bowl of kale pesto on a white marble backdrop

Kale Pesto for pasta

This kale pesto pasta is just a minor twist on a classic pesto recipe, bringing a little different flavor and even more vibrant green color to the dish. Kale packs a big nutritional punch, and adds many nutrients to a classic pesto recipe. This pesto recipe is vegetarian and gluten free.

Bowl of creamy sundried tomato pasta with ingredients and sauce surrounding the bowl in small containers

Vegan Sun-Dried Tomato Sauce with Pasta

You won’t believe this sun-dried tomato pasta is completely vegan! The decadent, velvety sauce coats the noodles perfectly to create this healthy pasta recipe (yes, pasta can be healthy!). Top this pasta off with fresh basil or parsley for an easy weeknight dinner win!

Bowl of cauliflower fettuccine alfredo

Vegan Cauliflower Alfredo Sauce (No Cashews!)

This vegan cauliflower alfredo sauce without cashews is easy & quick to make in 20 minutes or less. The creamy vegan sauce is made from cauliflower, garlic, onions, tahini, and nutritional yeast for a savory, cheesy flavor. This sauce is perfect for making nut free vegan fettuccine alfredo for dinner! You can also enjoy this velvety smooth sauce with roasted veggies or drizzled onto grain bowls.


Vegan Creamy Rosé Wine & Tomato Pasta Sauce Recipe

This creamy vegan pasta recipe combines ripe tomatoes with rosé wine and fresh basil to create a comforting blush pasta sauce that’s completely dairy free.

a bowl of raw veggies and pretzels with a smaller bowl of greek yogurt dill dip

Healthy 5-Minute Greek Yogurt Dill Dip

This Greek yogurt dill dip is a delicious & nutritious snack or appetizer when served with raw vegetables, chips, pretzels, or pita bread. It’s made with Greek yogurt, so it’s loaded with high quality protein. You’ll love the fresh & zesty flavor of this creamy yogurt dill sauce – ready to eat in about 5 minutes!

bowl with corn and black bean avocado salad with silver serving spoons on a striped tea towel, surrounded by some ingredients

Quick & Healthy Corn and Black Bean Salsa with Avocado

This black bean and corn salsa recipe with avocado is a healthy, easy dip to serve as a flavorful appetizer or snack. Made with canned beans and canned corn, it’s a snap to put together in about 10 minutes! Pair this fresh and zippy salsa with tortilla chips, or use it as a topping for tacos, burrito bowls, and more. If you love my vegetarian black bean taco salad, make this salsa recipe ASAP!

The Best Homemade Guacamole (Vegan, Gluten Free)

There are few better snacks than tortilla chips and guacamole. All you need is 10 minutes and 7 ingredients to make the best homemade guacamole that rivals your favorite restaurant! Stop buying store bought guacamole and make your own.

plate of Greek yogurt ranch dip with veggie sticks and potato chips

5-Minute Greek Yogurt Ranch Dip

This flavorful ranch dip is made with protein-packed Greek yogurt and a homemade ranch seasoning blend. It takes just five minutes to prepare. It’s the best healthy dip for veggies, chips, or pita. Make a batch to serve at your next gathering!

platter of veggies, pita chips, and pretzels with a bowl of yogurt dip in the center. There is a small side plate and ingredients next to the platter

Protein-Packed Greek Yogurt Spinach Dip

This healthy spinach dip recipe is made with Greek yogurt so it’s loaded with high quality protein. It’s the perfect Greek yogurt dip for veggies, pita chips, pretzels, and even as a sandwich spread. Greek yogurt spinach dip is an excellent protein-rich snack or appetizer, and takes just about 10 minutes to prepare.

small bowl of veggie dip surrounded by cucumbers, bell pepper, and carrots

5-Minute Healthy Cottage Cheese Ranch Dip for Veggies

This cottage cheese ranch dip is perfect to pair with all kinds of veggies, crackers, or chips. You’ll whip cottage cheese in the food processor until light and creamy then blend it with dried seasonings to mimic the flavor of ranch dressing (garlic powder, onion powder, dried dill, and dried parsley) plus fresh chives. A little lemon juice adds a tart and zesty punch.

Bowl of greek salad hummus surrounded by crackers, parsley, and a small bowl of chickpeas

Loaded Greek Salad Hummus For a Crowd

Hummus is a humble yet nutritious food, packed with plant based protein and healthy fats. It’s naturally vegan and gluten free. You can use veggie sticks, better-for-you crackers or whole wheat pita for dipping to up the nutrition factor.

Bowl of honey whipped goat cheese with pomegranate on grey towel with crostini surrounding the bowl

Honey Whipped Goat Cheese Dip with Pomegranate

Make this easy honey whipped goat cheese as an appetizer for your next gathering! Topped with pomegranate seeds and balsamic glaze, serve it with crostini for a quick yet delicious dish.

Bowl of beet tzatziki surrounded by veggie crudite and pita chips and crackers for dipping

Nutritious Homemade Beet Tzatziki Dip

This homemade tzatziki recipe uses creamy Greek yogurt, grated beets, fresh herbs, and lemon to create a dip that takes just 10 minutes to prepare! It takes just a few minutes to make, and everyone will love it!

Bowl of avocado greek yogurt dip surrounded by veggies and chips

5-Minute Creamy Avocado & Greek Yogurt Dip

This healthy avocado greek yogurt dip tastes amazing with veggies and chips or spread onto a sandwich. It features nutritious ingredients including avocado and plain Greek yogurt. Just blend everything together in your food processor to make this creamy dip in 5 minutes!

Tzatziki Sauce (recipe below)

Traditional tzatziki sauce originates from Southeast Europe and the Middle East.

It’s a yogurt based sauce mixed with cucumbers, fresh herbs, garlic, salt, and lemon. It’s incredibly refreshing and versatile!

You can use tzatziki sauce as a dip with vegetables and pita, as a creamy salad dressing, a sandwich spread, or paired with grilled vegetables, tofu, fish, or falafel.

Tzatziki sauce is vegetarian (contains dairy) and gluten free.

Homemade tzatziki sauce in a bowl surrounded by veggies and pita

Let me know if you love these recipes by leaving a comment or star rating below, and check out Instagram and Pinterest for more healthy lifestyle inspiration. Thanks for stopping by!

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Dipping bowl with tzatziki sauce surrounded by pita and vegetables for dipping

30+ Healthy Homemade Sauces, Dressings, and Dips: Tzatziki Sauce

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews
  • Author: Alex Aldeborgh
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: about 2 cups 1x
  • Category: appetizer
  • Cuisine: Greek
  • Diet: Vegetarian
Save Recipe


Tzatziki is a yogurt based sauce mixed with cucumbers, fresh herbs, garlic, salt, and lemon. It’s incredibly refreshing and versatile!


  • 1 cup Greek yogurt (any fat content works)
  • 1/2 cup grated cucumber, excess water squeezed out*
  • 1/4 cup fresh dill, chopped
  • 2 tbsp lemon juice
  • 2 cloves garlic, minced
  • 1 tbsp olive oil
  • 1/4 tsp salt


  1. Combine everything together in a mixing bowl.
  2. Mix together until well combined.
  3. Enjoy immediately!


*Wrap grated cucumber in a clean tea towel or paper towels. Firmly squeeze out as much water with your hands.

Best eaten right away, but you can store tzatziki in an airtight container in the fridge for up to 3 days. Give the sauce a stir before serving after refrigeration.

Serve tzatziki with veggie crudite, pita, falafel, or as a salad dressing or sandwich spread.