30+ Healthy Homemade Sauces, Dressings, and Dips
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.
Here is my number one tip as a Registered Dietitian for making healthy foods taste delicious: add a healthy homemade dressing or sauce!
These healthy sauces, dressings, and dips add tons of flavor and nutrition to pasta, whole grains, vegetables, proteins, and more.
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
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.
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
- Vegetables: roasted, grilled, stir fried, or steamed vegetables
- Proteins: salmon, shrimp, or tofu
- Grain bowls
- Raw vegetables
- Pita bread
- Tortilla chips
- Sweet potato fries
Below, find the recipes for healthy homemade sauces, dressings, and dips to suit any mood!
Healthy Homemade Sauces and Dressings
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.
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 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
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!
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!
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.
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.
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!
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.
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!
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.
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.
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!
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.
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 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.
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!
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.
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!
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.
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.
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!
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.
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!
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.
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!
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.
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.
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.
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.
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!
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.Print
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
- Combine everything together in a mixing bowl.
- Mix together until well combined.
- 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.
Keywords: homemade tzatziki, tzatziki sauce