Sauces

Lemon-Garlic Yogurt Sauce

Greek yogurt brightened with lemon juice, zest and garlic.

SaucesYogurt SauceMediterraneanHeat: NoneNo-Cook

How to Use This Sauce

Primary use: Fish and chicken sauce
Best with: Baked fish, Grilled chicken, Roasted vegetables
Other ways to use it: Grain bowls, Wraps, Potatoes
Suggested amount: 2 tablespoons per piece of fish or chicken
Flavor: Creamy · Citrusy · Garlic-Forward
Texture: Creamy, drizzleable
Batch yield: About 245 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

5 min Serves 2 Yogurt Sauce · Mediterranean

SaucessaucecomponentCreamy SaucesYogurt SauceMediterraneanCreamyCitrusyGarlic-ForwardFishChickenVegetablesGrain BowlsSandwiches & WrapsNo cooking requiredUnder 15 minLower sodiumVegetarian

Full recipe: About 245 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	24
Total fat	1.1 g
Saturated fat	0.2 gKeep low
Sodium	9 mgLow
Total carbohydrate	1.3 g
Fiber	0.1 g
Total sugars	0.8 g
Added sugars	Not available
Protein	2.4 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
Set your carbohydrate targets to check meal-plan fit

This portion only — the rest of the meal and day are not checked.

Diabetes Meal Planning

Use selected screens

Calculation basis & sources

Per-serving estimates from every weighed ingredient divided by 8 servings of 2 tablespoons (about 30 g). Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program): 180 g; https://fdc.nal.usda.gov/food-details/170894/nutrients; Lemon juice, raw: 25 g; https://fdc.nal.usda.gov/food-details/167747/nutrients; Lemon peel, raw: 2 g; https://fdc.nal.usda.gov/food-details/167749/nutrients; Garlic, raw: 5 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; Parsley, fresh: 5 g; https://fdc.nal.usda.gov/food-details/170416/nutrients; Beverages, water, tap, drinking: 20 g; https://fdc.nal.usda.gov/food-details/173647/nutrients; Spices, pepper, black: 0.3 g; https://fdc.nal.usda.gov/food-details/170931/nutrients. 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 piece of fish or chicken. Nutrition below is for 2 tablespoons (about 30 g), not the whole batch.

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.