Heart-Healthy Thousand Island Sauce
Transform your meals with this Heart-Healthy Thousand Island Sauce, a guilt-free twist on the classic condiment. Made with creamy non-fat Greek yogurt, low-sodium ketchup, and a hint of Dijon mustard, this recipe swaps out heavy, calorie-laden ingredients for lighter, nutrient-rich options while delivering the same tangy, sweet richness you love. Sweet pickle relish, apple cider vinegar, and a touch of honey or maple syrup add layers of flavor, complemented by aromatic garlic powder, a sprinkle of paprika, and fresh green onion. Perfect as a salad dressing, sandwich spread, or dip, this easy-to-make sauce comes together in just 10 minutes and can be adjusted to your ideal consistency. Enjoy this wholesome, better-for-you recipe that’s designed to support heart health without sacrificing flavor.
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Recipe Information
Ingredients
- 1 cup Unsweetened plain Greek yogurt (non-fat)
- 3 tablespoons Low-sodium ketchup
- 1 teaspoon Dijon mustard
- 1 teaspoon Apple cider vinegar
- 1 teaspoon Honey (or maple syrup for a plant-based option)
- 2 tablespoons Sweet pickle relish (low-sugar, if available)
- 1 tablespoon Green onion (finely chopped)
- 0.5 teaspoon Garlic powder
- 0.25 teaspoon Paprika
- 0.125 teaspoon Salt (optional, or use a salt substitute)
- 0.125 teaspoon Freshly ground black pepper
- 1 tablespoon Water (to adjust consistency, if needed)
Instructions
In a medium mixing bowl, add the non-fat Greek yogurt, low-sodium ketchup, Dijon mustard, and apple cider vinegar.
Whisk the ingredients together until smooth and well combined.
Stir in the honey (or maple syrup, if using), sweet pickle relish, and finely chopped green onion.
Add the garlic powder, paprika, salt (if using), and freshly ground black pepper to the mixture. Stir again to combine.
If the sauce is too thick, add water one teaspoon at a time, stirring well after each addition, until you reach your desired consistency.
Taste and adjust seasonings as needed, keeping in mind the heart-healthy focus of the recipe.
Transfer the sauce to a clean, airtight jar or container and refrigerate for at least 30 minutes to allow the flavors to meld.
Serve as a salad dressing, sandwich spread, or dip. Store leftovers in the refrigerator for up to 5 days.
Nutrition Facts
Calories |
270 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.1 g | 1% | |
| Saturated Fat | 0.0 g | 0% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 743 mg | 32% | |
| Total Carbohydrate | 37.2 g | 14% | |
| Dietary Fiber | 0.5 g | 2% | |
| Total Sugars | 27.3 g | ||
| Protein | 26.0 g | 52% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 247 mg | 19% | |
| Iron | 0.7 mg | 4% | |
| Potassium | 445 mg | 9% | |
*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.
