Sauces

Harissa-Yogurt Sauce

A homemade harissa-style chile paste swirled into Greek yogurt.

SaucesYogurt SauceMiddle EasternHeat: Hot

How to Use This Sauce

Primary use: Chicken and roasted vegetables
Best with: Chicken, Roasted vegetables
Other ways to use it: Wraps, Bowls, Potatoes
Suggested amount: 2 tablespoons per serving
Flavor: Spicy · Creamy · Smoky
Texture: Creamy
Batch yield: About 235 g prepared (8 servings of 2 tablespoons (about 30 g))
Serving size: 2 tablespoons (about 30 g) · 8 servings per batch

Allergens: Milk. Always check the labels of the products you buy.

Use This Sauce With

22 min Serves 2 Yogurt Sauce · Middle Eastern

SaucessaucecomponentSpicy & TangyYogurt SauceMiddle EasternSpicyCreamySmokyChickenVegetablesSandwiches & WrapsGrain BowlsLower sodiumVegetarian

Full recipe: About 235 g prepared (8 servings of 2 tablespoons (about 30 g))
Serving size: 2 tablespoons (about 30 g)
Servings per batch: 8

Servings to prepare changes how much you cook; it never changes the size of one serving. My portion (in My Week) changes your planned nutrition.

Contains: Milk

Ingredients

Prepare 2

Preparing: 2 servings

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Sweetness choices — tap to lower sugar

Use the listed ingredients and amounts. Nutrition, saved shopping and meal planning remain based on this version.

Preparation guidance only. When a supported swap is chosen, Nutrition per serving below shows the adjusted values; filters, sugar screening, exports, Shopping and My Week stay based on the written recipe. A different sweetener does not establish diabetes suitability; total carbs, portion and verified sugars still matter.

Sugar alcohols may cause digestive symptoms; keep xylitol away from dogs. Aspartame must be avoided with PKU. No substitute is universally the healthiest choice.

Product conversion chart FDA sweetener guidance

Instructions

Nutrition per serving

Estimated nutrition per serving — 2 tablespoons (about 30 g)

Calories	26
Total fat	1.3 g
Saturated fat	0.2 gKeep low
Sodium	22 mgLow
Total carbohydrate	1.8 g
Fiber	0.4 g
Total sugars	1.1 g
Added sugars	Not available
Protein	2.1 g

Estimates based on the listed ingredients; actual values vary by brand. Nutrition is per one stated serving and does not change when you make more or fewer batches or servings.

Nutrition incomplete

Why this result?

Added sugar not verified; source and serving review required
Added sugar not verified
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This portion only — the rest of the meal and day are not checked.

Diabetes Meal Planning

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Calculation basis & sources

Per-serving estimates from every weighed ingredient divided by 8 servings of 2 tablespoons (about 30 g). Peppers, sweet, red, raw: 55 g; https://fdc.nal.usda.gov/food-details/170108/nutrients; Spices, chili powder: 4 g; https://fdc.nal.usda.gov/food-details/171319/nutrients; Spices, pepper, red or cayenne: 1.5 g; https://fdc.nal.usda.gov/food-details/170932/nutrients; Spices, cumin seed: 1 g; https://fdc.nal.usda.gov/food-details/170923/nutrients; Spices, coriander seed: 1 g; https://fdc.nal.usda.gov/food-details/170922/nutrients; Garlic, raw: 4 g; https://fdc.nal.usda.gov/food-details/169230/nutrients; Oil, olive, salad or cooking: 8 g; https://fdc.nal.usda.gov/food-details/171413/nutrients; Lemon juice, raw: 10 g; https://fdc.nal.usda.gov/food-details/167747/nutrients; Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program): 150 g; https://fdc.nal.usda.gov/food-details/170894/nutrients. USDA does not report every nutrient for Spices, coriander seed: missing sugars use the full carbohydrate as an upper bound, missing saturated fat uses total fat as an upper bound, and missing fiber is counted as zero (a lower bound). Cholesterol, potassium and added sugars are not calculated. Not laboratory verified; no diabetes, heart-health or weight-loss claim is made.

USDA SR Legacy weighed ingredient estimates

Source data checked 2026-10-29; no professional review documented.

Lower sodium: 300 mg sodium or less per stated serving. This is a site guideline, not the FDA "low sodium" label claim.

Heart-healthy tips

Use about 2 tablespoons per serving. Nutrition below is for 2 tablespoons (about 30 g), not the whole batch.
Wear gloves when handling hot peppers and keep hands away from eyes. Use less pepper for a milder sauce.

Storage & Meal Prep Tips

Applies to: Yogurt- or dairy-based sauce, after mixing. Times assume safe preparation, prompt cooling when needed, a refrigerator at 40°F / 4°C or below, and a freezer at 0°F / -18°C or below.

Refrigerator: After mixing: refrigerate in a covered container and use within 3–4 days. Keep chilled; do not leave out more than 2 hours (1 hour above 90°F / 32°C).

Freezer: Does not freeze well. Yogurt and mayonnaise sauces separate and turn watery when frozen — a quality limit, not a safety one.

To reheat or serve: Serve cold; do not boil yogurt sauces.

Meal prep tip: Best fresh. Pour off any liquid that collects on top and stir before serving.

Storage guidance sources

Category guidance matched to this recipe's preparation state; sources checked 2026-10-24. This is not a laboratory shelf-life test of the exact recipe.