Guilt-Free Greek Zucchini Dip

If there’s one thing I’ve learned in the past eight months that I’ve spent in my combined Masters and internship program, it’s that life moves quickly and it never really slows down. As it turns out, the internet is full of people who discovered this before me (to think that I was so naïve to believe that I might be less busy now than I was in undergrad…ha!). Pinterest boards are consistently filling up with recipes that boast easy steps and very little prep time, ideal for the man or woman on-the-go, and more and more recipe books are titled something along the lines of “15 Minute Dinners.”

If time moves fast, then spring, in particular, seems to fly by in a flurry of holidays, birthdays, and impromptu parties in honor of some national sporting event. In the past months, my family inadvertently developed a quick-and-easy recipe for a crowd-pleasing dip, perfect for all of these events that seem to sneak up at the last minute.

Better yet, this recipe is high protein, low fat, and delicious, primarily because its main ingredient is plain Greek yogurt. A guilt-free dip that tastes as good as healthy feels…win-win! This dip is delicious with pita chips (try a variety that’s whole wheat or whole grain that has at least 3 grams of fiber per serving) or slices of red, yellow, or orange pepper. Between the peppers, the zucchini, the onion, and the garlic, you also have an excuse to get out to your local farmer’s market when they start up again. Fresh is fantastic!


All Fixed

A guilt-free dip that tastes as good as healthy feels!
Photo by Nicci Brown

Guilt-Free Greek Cucumber Dip
A Brown Family Original Recipe


  • 1 16-oz container plain non-fat Greek yogurt (I love Chobani, but Dannon or Fage are great, too!)
  • 1 medium zucchini, diced
  • ½ medium red onion, diced
  • 8 cloves garlic, minced
  • 1 5-oz container Feta (I use Stella, but any fresh crumbled Feta will do)
  • 1 t. dill (or more, to taste)

Combine all ingredients in a medium bowl, taking care to stir well. Garnish with a little extra dill. Best served after being chilled for at least four hours.

Nutrition Facts
Serving Size: 3 oz of dip
Servings per Recipe: 9

Calories: 80
Total Fat: 3.5 g
Sat Fat: 2 g
Unsat Fat: 1 g
Sodium: 200 mg
Total Carbohydrate: 4 g
Protein: 8 g


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