Heart-Healthy Homemade Thousand Island Sauce
Creamy, tangy, and made with wholesome ingredients, this **Heart-Healthy Homemade Thousand Island Sauce** is the perfect guilt-free addition to your salads, sandwiches, and dipping platters. Unlike the traditional, calorie-laden version, this healthier take uses protein-packed **low-fat Greek yogurt** and **no-sugar-added ketchup** for a velvety base, while still delivering bold flavors from zesty Dijon mustard, white wine vinegar, and sweet pickle relish. A touch of garlic powder, paprika, and finely chopped onions enhances the depth of flavor, making it a deliciously satisfying yet light dressing or condiment. Quick and easy to make in just 10 minutes, this versatile sauce is low in calories, high in nutrition, and ideal for meal prep—it stays fresh for up to one week in the refrigerator. Elevate your healthy eating game without skimping on taste with this homemade Thousand Island sauce!
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Recipe Information
Ingredients
- 1 cup Low-fat Greek yogurt
- 2 tablespoons No-sugar-added ketchup
- 1 tablespoon Dijon mustard
- 1 tablespoon White wine vinegar
- 2 tablespoons Sweet pickle relish
- 1 tablespoon Finely chopped onion
- 0.5 teaspoon Garlic powder
- 0.5 teaspoon Paprika
- 0.25 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
In a medium-sized mixing bowl, combine the low-fat Greek yogurt, no-sugar-added ketchup, and Dijon mustard. Mix well until the ingredients are fully integrated.
Add the white wine vinegar to the mixture to provide a tangy flavor while keeping the sauce light.
Stir in the sweet pickle relish, making sure it is evenly distributed throughout the sauce.
Add the finely chopped onion, ensuring the pieces are small enough to blend well into the sauce.
Season the sauce with garlic powder, paprika, salt, and black pepper. Mix until all the spices are thoroughly incorporated.
Taste the sauce and adjust the seasoning if necessary. Add a little more vinegar or mustard if you want more tang, or additional pickle relish if you prefer a sweeter taste.
Cover the sauce and refrigerate it for at least 30 minutes before serving to allow the flavors to meld together.
Serve this heart-healthy Thousand Island sauce with your favorite salads or as a spread on sandwiches. It can be stored in an airtight container in the refrigerator for up to one week.
Nutrition Facts
Calories |
343 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.5 g | 12% | |
| Saturated Fat | 4.0 g | 20% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 29 mg | 10% | |
| Sodium | 1598 mg | 70% | |
| Total Carbohydrate | 41.0 g | 15% | |
| Dietary Fiber | 3.3 g | 12% | |
| Total Sugars | 34.0 g | ||
| Protein | 20.6 g | 41% | |
| Vitamin D | 2.2 mcg | 11% | |
| Calcium | 227 mg | 17% | |
| Iron | 0.7 mg | 4% | |
| Potassium | 388 mg | 8% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
