Traditional tartar sauce might taste great, but it’s usually loaded with mayo, calories, and fat. If you’re looking for a lighter option that doesn’t sacrifice flavor, you’re in the right place. This Healthy Tartar Sauce uses creamy Greek yogurt as its base, giving you all the tang and texture you love—without the guilt. It’s quick to make, packed with fresh ingredients, and ready in just five minutes. Plus, we’ve included a video tutorial, step-by-step photos, and a clear nutritional comparison so you can see exactly why this version wins every time.
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Table of Contents
Why You’ll Love This Recipe
- Packed with protein and low in fat thanks to the Greek yogurt base
- Ready in just 5 minutes, perfect for quick meals
- Incredibly fresh and flavorful with no preservatives
- Versatile enough to pair with seafood, veggies, or even as a sandwich spread
Ingredients You’ll Need
For the base
- 1 cup low-fat Greek yogurt, plain and unsweetened
For the flavor
- 3 tablespoons dill pickles, finely chopped
- 3 tablespoons capers, roughly chopped
- 1 small shallot, finely minced
- 3 tablespoons fresh parsley, chopped
- Half a tablespoon fresh lemon juice
- One-quarter teaspoon salt
- Freshly ground black pepper to taste
These simple ingredients come together to create a creamy, tangy, and fresh tartar sauce that’s full of flavor and light on calories.
How to Make Healthy Tartar Sauce
- Place the Greek yogurt into a medium mixing bowl. Use a spoon or spatula to smooth it out for easier mixing.
2. Add the chopped dill pickles, capers, shallot, parsley, and lemon juice into the bowl.
3.Sprinkle in the salt and a few turns of freshly ground black pepper.
4.Stir everything together until the ingredients are evenly combined. Make sure the yogurt fully coats the chopped add-ins.
5.Taste and adjust the seasoning if needed. You can add more lemon juice for extra tang or a pinch more salt if desired.
6.or the best flavor, cover and refrigerate the sauce for at least 30 minutes. This resting time allows the flavors to blend and deepen.
7.Serve chilled with your favorite dish or store it in an airtight container until ready to use.
Pro Tips for the Perfect Creamy Sauce
Let it rest before serving
Chilling the sauce for at least 30 minutes in the fridge allows all the flavors to meld. The lemon juice, herbs, and pickles need time to infuse the yogurt for a richer taste.
Hand-chopped ingredients give better texture
Using a food processor is faster but can turn the mix too smooth. Hand-chopping keeps the capers and pickles chunky, adding texture to every bite.
Adjust the consistency to your liking
For a thicker sauce, use full-fat Greek yogurt or strain the yogurt through a fine mesh. For a thinner texture, add a splash of lemon juice or water and stir until smooth.
Healthy Tartar Sauce vs. Traditional Mayo Sauce
| Feature | Your Healthy Recipe | Typical Store-Bought Sauce |
| Calories | Around 45 per serving | 90 to 100 per serving |
| Fat | About 2 grams | 10 grams or more |
| Protein | 4 to 5 grams | Less than 1 gram |
| Sugar | Less than 1 gram | 2 to 3 grams |
| Main Ingredient | Low-fat Greek yogurt | Mayonnaise |
Easy Variations and Flavor Swaps
For a Spicy Kick
Add a teaspoon of sriracha or a pinch of cayenne pepper. You can also finely chop a small jalapeño for extra heat.
For a Vegan or Dairy-Free Tartar Sauce
Use plain, unsweetened coconut yogurt or cashew-based yogurt. Make sure to check the labels to avoid added sugars or flavors.
For an Extra Tangy Flavor
Stir in a teaspoon of pickle juice or a splash of apple cider vinegar to boost the brightness and acidity.
How to Serve Your Tartar Sauce (Beyond Fish and Chips)
Use it as a dip for crispy French fries, sweet potato fries, or oven-roasted vegetables.
Spread it on salmon burgers, veggie wraps, or grilled chicken sandwiches for a burst of flavor.
Top baked potatoes or use it as a creamy drizzle on roasted asparagus or broccoli.
Serve it alongside crab cakes, tuna patties, or shrimp skewers for a fresh and tangy finish.
Healthy Tartar Sauce
Ingredients
Method
- Place the Greek yogurt into a medium mixing bowl. Use a spoon or spatula to smooth it out for easier mixing.
- Add the chopped dill pickles, capers, shallot, parsley, and lemon juice into the bowl.
- Sprinkle in the salt and a few turns of freshly ground black pepper.
- Stir everything together until the ingredients are evenly combined. Make sure the yogurt fully coats the chopped add-ins.
- Taste and adjust the seasoning if needed. You can add more lemon juice for extra tang or a pinch more salt if desired.
- For the best flavor, cover and refrigerate the sauce for at least 30 minutes. This resting time allows the flavors to blend and deepen.
- Serve chilled with your favorite dish or store it in an airtight container until ready to use.
Notes
Why This Recipe Is a Keeper
This healthy tartar sauce is everything the store-bought version isn’t. It’s light, protein-packed, and full of fresh ingredients. By swapping mayo for Greek yogurt, you cut the fat without cutting flavor. It takes just five minutes to make and pairs well with everything from fish to veggies.
Tried it at home? Drop a comment and leave a star rating to let others know how it turned out.
Share your version on Pinterest or Facebook and tag us.
What twist did you try? Extra spicy, dairy-free, or super tangy? We’d love to hear about it.
For more sauce recipes, click the link: Aisharecipes/sauce
In my opinion, try the hot sauce recipe
Frequently Asked Questions
Is there a healthy tartar sauce?
Yes, this version made with Greek yogurt is a healthy alternative. It’s lower in calories and fat compared to traditional tartar sauce while still being full of flavor.
Can I make tartar sauce without mayo?
Absolutely. Greek yogurt is a perfect replacement. It adds creaminess, tang, and protein without the heaviness of mayo.
Can I use regular yogurt instead of Greek yogurt?
You can, but the sauce will be much thinner. For a better texture, strain regular yogurt through cheesecloth or a fine mesh before using.
Is this tartar sauce gluten-free?
Yes. All ingredients in this recipe are naturally gluten-free. Just double-check product labels to be sure.
What’s the difference between using relish and chopped pickles?
Relish is sweeter and more processed. Chopped dill pickles give a fresher taste and lower sugar content.
Can I make this recipe without capers?
Yes. The flavor will be slightly different, but you can increase the pickles or add a bit of extra lemon juice to balance it.
