This healthy creamy avocado sauce is versatile and quick to make. It blends ripe avocado with Greek yogurt, cilantro, jalapeño, onion, garlic, and simple seasonings to create a tangy, smooth sauce perfect as a dip or a drizzle.
Use it as a creamy avocado dip or spoon it over enchiladas, tacos, nachos, grain bowls, roasted vegetables, or salads. It brightens shrimp ceviche, chicken enchiladas, and sweet potato & black bean tacos, or serves as a tangy topping on grilled proteins.
How to Make Healthy Creamy Avocado Sauce with Greek Yogurt
This sauce is ready in about five minutes and requires only two simple steps.
- Step 1: Place all ingredients in a high-powered blender or food processor.
- Step 2: Blend until completely smooth and creamy — about one to two minutes depending on your machine.
Blender Tips
For the creamiest texture: Use a high-powered blender or a food processor. A standard blender will work but may take longer and need pausing to scrape and stir. If using a regular blender, stop and mix the sauce every minute until smooth.
Recipe Notes
- You can adjust the heat: remove the jalapeño seeds for milder heat, use half a pepper for medium spice, a whole pepper for hotter sauce, or omit entirely.
- If you prefer a thicker sauce, reduce the water. The recipe uses 1 cup of water for an easily drizzleable consistency; use 3/4 cup or 1/2 cup for a dip-like texture.
- For easy drizzling and storage, keep the sauce in a squeeze bottle or any airtight container in the refrigerator.
- Storage: Refrigerate up to 3–4 days. Freshen with a squeeze of lime or a touch more yogurt before serving if needed.
- Vegan option: Substitute the Greek yogurt with vegan sour cream or omit it and increase the water slightly for texture.
Enjoy!
Healthy Creamy Avocado Sauce {with Greek Yogurt}
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Ingredients
- 1 Large avocado (or 2 small)
- 1 cup water
- 1/2 cup cilantro chopped
- 1/4 cup yellow onion minced
- 1/4 cup plain Greek yogurt (any fat %; can use sour cream)
- 1 garlic clove
- 1 tablespoon white vinegar
- 1 teaspoon salt
- 1/4 teaspoon pepper
- jalapeño pepper (1/2 for medium, 1 for hot, or omit)
Instructions
- Blend all ingredients until smooth and creamy. For the best texture, use a high-powered blender or food processor.
- Serve immediately as a dip or drizzle over your favorite dishes. Store leftovers refrigerated in an airtight container for 3–4 days.
Video
Notes
- Consistency: The recipe uses 1 cup water for a pourable sauce; reduce to 3/4 or 1/2 cup for a thicker dip.
- Blender tip: If you don’t have a high-powered blender, blend longer and stop to scrape the sides as needed.
- Vegan option: Replace Greek yogurt with vegan sour cream or omit for a dairy-free version.
Recommended Equipment:
- High-powered blender or food processor
- Optional: squeeze bottle for easy drizzling and storage
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