Best Healthy Tartar Sauce Recipe

 

So, you’re craving that classic tangy kick that only tartar sauce can bring, but you don’t want all the extra calories and questionable ingredients? I feel you. Let’s chat about this foolproof way to whip up a healthy tartar sauce recipe in minutes. Don’t worry—it won’t taste like it’s missing anything. In fact, I have a feeling you might never go back to store bought again.

Afterall, who wants a ton of weird preservatives lurking in their condiments when they can make something fresh and light at home?

Let’s make a condiment that packs flavor instead of pounds.

Why You’ll Love This Healthy Tartar Sauce Recipe

This healthy tartar sauce isn’t just a flavor boost; it’s a smart choice for your health. Made with Greek yogurt, it’s naturally low in fat and calories, making it an excellent option for those watching their intake.

Did you know that Greek yogurt is rich in probiotics, which support gut health? Plus, it provides a good dose of protein, helping you stay full longer. The addition of fresh dill and green onions adds antioxidants and vitamins, making this sauce as nutritious as it is tasty.

 

Ingredients That Won’t Weigh You Down

Here’s the deal: The secret to a great low calorie tartar sauce is swapping out some heavy hitters for lighter options without sacrificing flavor. Let me show you how it’s done:

• 1 cup zero-fat Greek yogurt (Ditch the mayo from 20 years ago sitting in your fridge and opt for leaner proteins.)
• 2 tablespoons pickle relish (adds tang and sweetness)
• 1 tablespoon finely chopped drained capers (for a briny flavor)
• 1/4 teaspoon salt (to taste)
• 2 tablespoons sliced green onions (only the green parts, for mild onion flavor)
• 1 tablespoon fresh chopped dill (or 1 teaspoon dried dill for convenience)

– Lemon zest: If you’re feeling fancy

– Fresh dill (so much better than dried)

Timing

• Prep Time: 5 minutes
• Total Time: 5 minutes

This quick recipe is perfect when you need a healthy condiment in a hurry. No cooking required—just mix and serve.

Step-by-Step Instructions

Step 1: Prepare the Yogurt Base

Add the zero-fat Greek yogurt to a medium-sized bowl. This will be the creamy foundation of your healthy tartar sauce.

Step 2: Incorporate the Flavorings

Stir in the pickle relish, drained capers, and salt. These ingredients give the sauce its signature tang and depth of flavor.

Step 3: Add Fresh Herbs and Green Onions

Mix in the sliced green onions (only the green parts for a milder taste) and chopped dill. These herbs add freshness and a burst of flavor.

Step 4: Mix Thoroughly

Combine all ingredients until smooth and well incorporated. Taste and adjust salt if needed.

Step 5: Serve or Store

Enjoy immediately with your favorite seafood or store in an airtight container in the fridge for later use. It’s best enjoyed within 3-4 days.

Nutritional Information

• Calories: Approximately 50 per serving
• Fat: 0g (thanks to Greek yogurt)
• Carbohydrates: 4g
• Fiber: 1g
• Protein: 6g

(Note: Nutritional values are approximate and depend on specific ingredients used.)

Healthier Alternatives for the Recipe

• Swap Greek yogurt for coconut yogurt for a dairy-free version.
• Use low-sodium capers to reduce salt intake.
• Add fresh lemon juice for extra tang and vitamin C.
• Incorporate chopped celery or cucumber for added crunch and nutrients.
• Use herb-infused Greek yogurt for an extra flavor boost.

Serving Suggestions

• Perfect with fish fillets or seafood burgers.
• Use as a dip for vegetable sticks like carrots, celery, or bell peppers.
• Spread on whole-grain sandwiches for added flavor.
• Serve alongside grilled chicken or tofu for a protein-packed meal.

Common Mistakes to Avoid

• Using regular mayonnaise instead of Greek yogurt, which increases calories and fat.
• Not draining the capers and relish properly, leading to a watery sauce.
• Overmixing herbs, which can cause loss of flavor; add herbs gently and taste before serving.
• Forgetting to taste and adjust the salt or acidity—seasoning makes all the difference.
• Storing the sauce for too long; it’s best enjoyed fresh within a few days.

Storing Tips for Your Healthy Tartar Sauce

• Keep in an airtight container in the refrigerator.
• Use within 3-4 days for optimal freshness and flavor.
• Stir well before serving if ingredients have settled.
• Avoid freezing, as Greek yogurt may change texture upon thawing.

Conclusion

This healthy tartar sauce with Greek yogurt is a simple way to elevate your meals without packing on the extra calories.  You’ll be surpised at how quickly you can whip this up.

You can also make it your own; customize it, pack it with other wholesome ingredients and herbs. Whether you’re aiming for a low-calorie option or just want a homemade condiment that’s free from preservatives, this ticks all the boxes. 

FAQ’s: Your Questions About Healthy Tartar Sauce Answered

Does tartar sauce have health benefits?

Traditional tartar sauce is often high in calories and fat, but this healthy version made with Greek yogurt offers probiotics, protein, and fewer calories, supporting gut health and overall wellness.

What goes with tartar sauce other than fish?

While classic pairing is with fish, this sauce works well with chicken tenders, veggie sticks, grilled shrimp, or as a spread on sandwiches and wraps.

Is tartar sauce just mayonnaise?

Traditional tartar sauce is typically mayonnaise-based, but this healthy tartar sauce uses Greek yogurt as a lighter, protein-rich alternative.

What makes tartar sauce tangy?

The pickle relish, capers, and lemon juice (if added) contribute to the tangy flavor, balanced by fresh herbs for a vibrant taste.