Forget watery bottled dressings; this ultra-thick Keto Green Dip blends ripe avocado and capers for a dense, luxurious texture that grips every crunch. It is cool, zesty, and coats your mouth in velvety, herb-packed perfection.
Why This Recipe Works
The “Cream Factor” Without the heaviness: By blending ripe avocado with Greek yogurt, we achieve a luxuriously thick texture. It clings perfectly to carrot sticks and lettuce leaves without sliding off.
A Flavor Explosion: The combination of fresh parsley, chives, and soft herbs creates a complex, garden-fresh taste. The capers add a hidden savory depth—an “umami bomb”—that makes you forget this is a low-carb recipe.
Zero Cooking Required: There are no pans to scrub or ovens to preheat. You simply toss everything into the blender and you are done in under 10 minutes.
Perfect Pairings & Lifestyle Fit
This recipe is naturally low-carb and keto-friendly, focusing on wholesome fats and fresh produce. It’s incredibly satisfying, making it a staple for anyone looking to add flavor without the sugar often found in bottled dressings.
If you are looking for the ultimate lunch, this dip makes a phenomenal dressing for my Mediterranean Salad Recipe. The creamy texture balances the crunch of fresh cucumbers perfectly.
Planning a movie night? Swap out the tortilla chips for these Best Baked Onion Chips. They are a crunchy, savory vessel that holds up beautifully to this thick dip.
How to Make It (Step-by-Step)
1. Gather and Prep
Start by smashing your garlic and measuring out your herbs. Don’t worry about being too precise with the chopping; the blender will do the heavy lifting for you.
2. The Initial Pulse
Place the yogurt, avocado, olive oil, lemon juice, and seasonings into your food processor. Pulse a few times just to break down the avocado and garlic into the base.
3. Blend the Greens
Add your parsley, mixed herbs, and chives. Process on high until the mixture turns a beautiful, uniform pale green. Stop halfway to scrape down the sides so every bite is perfectly smooth.
4. Check and Chill
Taste your creation. If you want it thinner for a salad dressing, whisk in a tablespoon of cold water. Let it chill in the fridge for 30 minutes to let those flavors marry.
Kristina’s Kitchen Tips
Keep It Vibrant: The lemon juice isn’t just for flavor; it acts as a preservative. It keeps the avocado from browning, ensuring your dip stays bright green for days.
The Vegan Swap: If you are avoiding dairy, swap the Greek yogurt for unsweetened coconut yogurt. Just be sure to check the label for any added sugars.
Leftover Magic: Use any extra sauce as a marinade for fish! It pairs beautifully with this Golden Pan-Seared Mediterranean Cod, adding a zesty herbal crust.
Frequently Asked Questions
Can I make this ahead of time?
Absolutely! In fact, I find it tastes even better after sitting for an hour. It stays fresh in an airtight container in the fridge for up to 3 days.
I don’t like cilantro, what can I use?
No problem at all. This recipe is very forgiving. You can easily swap cilantro for fresh basil or dill. Using dill gives it more of a classic “Ranch” vibe that kids often love.
This velvety update to the classic dressing incorporates ripe avocado for an ultra-rich texture and a satisfying boost of wholesome fats. It strikes a perfect balance between tangy Greek yogurt and a refreshing blend of fresh herbs, working beautifully as a zesty salad dressing or a thick, flavorful dip for raw vegetables and grilled proteins.
Ingredients
Scale
Fresh Produce & Herbs
1/2 ripe avocado, pitted and peeled (about 75g)
1 cup fresh parsley, stems removed (packed) (about 30g)
1 cup mixed fresh soft herbs (such as dill, basil, or cilantro) (packed) (about 30g)
2 tbsp fresh chives, snipped (about 6g)
1 large clove garlic, peeled and smashed
2 tbsp fresh lemon juice (plus 1/2 tsp zest) (30ml)
Pantry & Dairy
1 cup plain Greek yogurt (unsweetened, whole milk or 2% preferred) (240g)
2 tsp capers, drained (about 10g)
1 tbsp extra-virgin olive oil (15ml)
1/4 tsp sea salt (adjust to taste)
1/4 tsp red pepper flakes (optional, for a subtle kick)
Freshly ground black pepper, to taste
Instructions
Prepare the Base: In the bowl of a food processor or high-speed blender, place the Greek yogurt, ripe avocado, olive oil, lemon juice, lemon zest, garlic, capers, salt, red pepper flakes (if using), and black pepper.
Initial Pulse: Pulse the mixture 3-4 times just to break down the avocado and garlic into the yogurt base.
Add Greens: Add the parsley, mixed herbs (dill/basil/cilantro), and snipped chives to the processor bowl.
Blend to Finish: Process on high until the mixture is smooth, creamy, and uniform in color. Scrape down the sides of the bowl with a spatula halfway through to ensure all herbs are incorporated.
Adjust Consistency: If you prefer a thinner consistency for drizzling over salads, add cold water 1 tablespoon at a time until the desired texture is reached. Taste and adjust salt or lemon juice if needed.
Chill: Transfer to a jar and refrigerate for at least 30 minutes before serving to allow the flavors to meld.
Notes
Storage: Keep in an airtight container in the refrigerator. Thanks to the acidity from the lemon juice, this stays fresh and vibrant for up to 3 days.
Dairy-Free / Vegan Variation: Substitute the Greek yogurt with an equal amount of unsweetened coconut yogurt or a plant-based sour cream alternative.
Herb Selection: For a flavor profile more familiar to American palates (similar to Ranch), use dill and parsley as your primary herbs and omit the cilantro.
Allergy Alert: This recipe contains Milk (Dairy). If using the vegan variation, check labels on plant-based yogurts for nut allergens (like almond or cashew).
Nutritional Information
(Per serving, approximately 2 tablespoons)
Calories: 62 kcal
Total Fat: 4.5g
Saturated Fat: 1.5g
Cholesterol: 4mg
Sodium: 110mg
Total Carbohydrates: 3g
Dietary Fiber: 1g
Sugars: 1.5g
Net Carbs: 2g
Protein: 3g
Vitamin C: ~10% DV
Disclaimer: These are approximate estimates based on standard nutritional data. Values may vary based on brands, exact measurements, and specific ingredients. For precise calculations, use a nutrition tracking app like MyFitnessPal or consult a reliable database.
I hope this Green goddess dip adds a splash of color and joy to your table this week. It’s one of those simple recipes that proves healthy food can be totally indulgent. Enjoy the fresh flavors!
Remember, these are just my kitchen adventures—chat with your doctor for personalized tips!
Kristina Hanson is an independent wellness researcher and the founder of DailyZests. After a PCOS diagnosis, she focused her research on managing insulin resistance through evidence-based nutrition. Her work translates the science of DASH, Mediterranean, and Low-Carb eating into easy, family-tested recipes.
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