Quick 5-Minute Ultra-Creamy Low-Calorie Garlic Sauce
A brilliant low-calorie swap that doesn't taste like diet food. **Clocking in at just 150 kcal with 6g of protein**, using a heavy ratio of Greek yoghurt to mayonnaise slashes the fat.<br><br>Minimal prep, maximum flavour, and a quick 5-minute ultra-creamy texture. Tested multiple times to perfectly balance the sharp raw garlic bite against the tangy Greek yoghurt, so it tastes like a genuine, premium aioli.
Why this recipe works
Fat Balance: Greek yoghurt aggressively slashes the calories while maintaining a thick, premium texture.
Enzymatic Mellowing: Resting the sauce allows the sharp allicin enzymes in the raw garlic to oxidize and mellow out in the fat of the mayo and yoghurt. This prevents the garlic from chemically burning your palate.
Variations and combinations of ingredients
Vegan Swap: Plant-based mayo and soy yoghurt.
Roasted Garlic: Swap raw garlic for roasted for a sweeter, deeper profile.
How to serve
As a Dip: Elite for sweet potato fries or raw veg.
As a Spread: Slather it inside a high-protein wrap.
As a Dressing: Thin it with a splash of water to dress a salad.
Variations to Try
Acid Hit: A fresh squeeze of lemon instantly brightens the heavy garlic profile.
Herb Infusion: Stir in a heavy pinch of dried dill or fresh chives.
Fire Starter: A dash of cayenne or hot sauce gives it a lingering kick.
Serving Suggestions and Pairings
The ultimate dipping companion for carrot sticks or warm pita. Brilliant for cooling down aggressively spicy mains.
Ingredients for Quick 5-Minute Ultra-Creamy Low-Calorie Garlic Sauce
How to make Quick 5-Minute Ultra-Creamy Low-Calorie Garlic Sauce
Whisk the mayo and Greek yoghurt in a bowl for 1-2 minutes until completely smooth, thick, and glossy. If it's lumpy, keep whisking; lumps here will ruin the final velvety texture.
Fold in the minced garlic, salt, and pepper.
Stir in half the spring onions. Leave it in the fridge for 15 minutes to let the flavours marry. Top with the remaining onions when serving.
Storage and Freezing
Fridge for 4 days in an airtight tub. Do not freeze; the yoghurt will separate entirely.
Frequently Asked Questions
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