Special Sauce

¼ cup nonfat plain Greek yogurt: Adds creaminess and protein without fat. Choose plain, not vanilla.

1 Tbsp reduced sodium, reduced sugar ketchup: Brings sweetness and classic tang with fewer added sugars.

1 Tbsp reduced sodium sweet relish: Adds that signature Big Mac sweetness and crunch. Look for low-sodium versions.

1 Tbsp distilled white vinegar: Brightens the whole sauce. A little goes a long way.

1 tsp organic Dijon mustard: Gives a sharp bite and depth. Dijon works better than yellow for complexity.

½ tsp smoked paprika: Adds smoky warmth that mimics grilled meat flavor.

¼ tsp garlic powder: Brings savory depth without the bite of raw garlic.

¼ tsp onion powder: Adds mellow onion flavor that ties everything together.

1. Mix the Sauce: In a small mixing bowl, stir together the yogurt, ketchup, relish, vinegar, mustard, and spices. Mix until completely smooth and uniform.
2. Chill Before Serving: Let the sauce sit in the fridge for at least 15 minutes to let the flavors blend. It tastes even better the next day.

Don’t have Greek yogurt or not a fan of it?
Use reduced-fat or fat free sour cream or light mayonnaise. Note that by not using Greek yogurt you will not get the same protein content.

Out of sweet relish?
Try finely chopped pickles with a pinch of stevia or honey.

Don’t have smoked paprika?
Use regular paprika with a dash of liquid smoke or chipotle powder.

Want to make it vegan?
Swap the nonfat Greek yogurt with an unsweetened, plain Greek-style plant-based yogurt, like almond, oat, or soy. Just make sure it’s thick and has no added sugar. Coconut yogurt works too, but it may add a slight sweetness.

• Only 21 calories and 0 grams of fat per serving
• Low sodium and low sugar for heart-healthy diets
• High in protein from nonfat Greek yogurt
• Works for low fat, diabetic, GLP-1, and bariatric diets
• Chef-tested and approved for real-world wellness menus

• Store in an airtight container in the fridge for up to 1 week
• Use as a low fat salad dressing or dip for veggies
• Spread on sandwiches or wraps instead of mayo
• Great as a copycat McDonald’s special sauce for healthy homemade burgers
• If it thickens in the fridge, stir in 1 tsp water or distilled white vinegar to loosen

Prep Time: 5 minutes
Total Time: 5 minutes
Serving Size: 2 tablespoons

Calories: 21

Dietary Tags: Low Fat, Low Calorie, Low Sodium, Diabetic-Friendly, Heart Healthy, Vegetarian, Bariatric, GLP-1

Can I use this as a dip?
Absolutely. This sauce makes a flavorful, low-fat dip for french fries, sweet potato fries, raw veggies or whole grain pita chips.

Is this similar to Primal Kitchen Special Sauce?
It’s a copycat Primal Kitchen Special Sauce in spirit, but made from scratch using everyday ingredients and nonfat Greek yogurt.

Is this sauce good for people watching their cholesterol?
Yes. With no saturated fat and just 1 mg of cholesterol, it’s a smart choice for cholesterol-friendly eating.

Looking to mix up your salad game or add flavor without the salt? Here are some other low sodium dressings and dips from Health eCooks that keep flavor high and sodium low.

• Homemade Ranch Seasoning: All the classic ranch flavor you love, without the salt, preservatives, or heavy dairy. A delicious, low-sodium blend of pistachios, nutritional yeast, and dried herbs and spices make this a great seasoning or dip for fresh veggies. Have some fun playing with your food by serving it with our Dinosaur Veggie Platter or Veggiesaurus Rex.
  
  
• Green Goddess Dressing: Packed with fresh herbs, avocado, and lemon juice, this creamy dressing is bright, herby, and totally dairy-free. Great on grain bowls, greens, or as a dip for roasted veggies. Our verdant Green Goddess Salad would not be complete without it!
  
  
• Sesame Maple Vinaigrette: Sweet, nutty, and savory with no added salt. Toasted sesame oil and pure maple syrup bring balance to this Asian-inspired vinaigrette that’s perfect on cabbage slaw or our vibrant Crunchy Asian Ramen Salad.
  
  
• Carrot Ginger Salad Dressing: Inspired by Japanese steakhouses, this bold dressing blends fresh carrots, ginger, and rice vinegar. Naturally low in sodium and big on fresh flavor. Give it a try on our Grilled Chicken Salad that is loaded with protein and great for following a GLP-1 diet.
  
  
• Balsamic Honey Vinaigrette: A flavorful combo of balsamic vinegar, honey, and garlicky shallot without needing extra salt. This one’s great for everyday salads or drizzling over grilled veggies.