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SnacksEasyGluten-Free

Greek Yogurt Dip

Thick, tangy yogurt swirled with fresh dill and lemon—a protein-packed dip with gut-friendly probiotics. Pair with low-FODMAP crackers for a snack that actually fuels your day.

Greek Yogurt Dip
Total Time
10m
Servings
6
Calories
55
Fiber
0g
Protein
6g
Carbs
3g
Fat
2g
Best ForSafe for Crohn's & UC
RecoveringRemissionStricturePost-Op (Late)J-Pouch

Watch Out For

lactose-free Greek yogurtmild

Some IBD patients have dairy protein sensitivity separate from lactose intolerance

Tip: Start with a small portion to test tolerance. Dairy-free coconut yogurt can substitute if needed.

lemon juicemild

Acidity may irritate active mouth sores or esophageal sensitivity

Tip: Reduce to 1/2 tablespoon or omit entirely—the dip still tastes great without it.

black peppermild

May irritate during active inflammation

Tip: Omit entirely during flares. The herbs provide enough flavor on their own.

Ingredients

  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP

Instructions

  1. Combine the lactose-free Greek yogurt, garlic-infused oil, and lemon juice in a medium bowl, stirring until the mixture is silky and well blended.

    Equipment: medium bowl, spatula

  2. Add the dill, chives, oregano, salt, and pepper. Fold gently to distribute the herbs evenly throughout the yogurt—you should see flecks of green throughout.

  3. Taste the dip and adjust seasonings as needed. Add more salt for savory depth, lemon juice for brightness, or herbs for stronger flavor.

    Tip: The dip is already good at this stage if you're in a hurry

  4. Cover and refrigerate for at least 30 minutes to allow the flavors to meld. The dip will thicken slightly as it chills and the herb flavors will intensify.

  5. Serve chilled with gluten-free crackers, cucumber rounds, peeled carrot sticks, or well-cooked zucchini slices. The dip keeps its creamy texture for up to 5 days refrigerated.

    Tip: Choose low-fiber dippers to keep this snack gentle on your gut

Notes

Storage

Refrigerate in an airtight container for up to 5 days. The flavors deepen over time, making day-two dip even better. Stir before serving if any liquid has separated.

Yogurt choice

Full-fat lactose-free Greek yogurt provides the richest texture and most satisfying mouthfeel. Low-fat versions work but will be slightly thinner. Non-fat tends to be watery and less stable.

Herb substitutions

Fresh parsley or basil work well if dill isn't available—both are gentle on the gut and low-FODMAP. Dried herbs can substitute at 1/3 the amount, but add them 5 minutes earlier during mixing to rehydrate.

Garlic-infused oil alternative

Regular olive oil works if you're not following low-FODMAP. The garlic-infused oil carries flavor without the fructans that trigger symptoms, but plain oil keeps this equally safe.

Texture tip

For an ultra-smooth dip, strain the yogurt through cheesecloth for 1-2 hours before mixing. This creates a thicker, almost cream cheese-like consistency that clings beautifully to vegetables.

Beyond dipping

Use as a cooling sauce for grilled chicken or fish, a spread for low-FODMAP sandwiches, or thinned with a tablespoon of water as a salad dressing.

IBD Considerations

Diet Protocol Compliance

How this recipe fits common IBD dietary approaches

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