Herby, creamy, delicious and low sodium, this dip is a crowd-pleaser. Whether you want to bring it to a party or enjoy it all yourself throughout the week, this dip is sure to get you eating more vegetables.
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I stumbled upon this dip when searching for hummus alternatives when preparing for a small gathering of friends. It was a huge hit with everyone at the party, and I’ll definitely be making it a lot in the future – especially during the warmer months when I prefer to use my oven less and focus on foods that aren’t going to heat up my house too much.
This recipe will keep for several days covered in the fridge, and I personally think it tastes better the next day when the flavors have ha more time to come together.
Table of Contents
This recipe has been adapted from a NYT recipe to be more kidney friendly.
About the ingredients
- Dill, Mint, Parsley, and Basil – this dip contains A LOT of fresh herbs, which is what helps pack this dip with flavor. These are all also considered leafy green vegetables and are high in antioxidants that are great for kidneys.
- Garlic – garlic is a great flavor enhancer that is also high in antioxidants and anti-inflammatory compounds. Studies have found that consumption of garlic is associated with reduced inflammation, improved lipid panels, and improving cancer outcomes. In many of these studies, the dose of garlic was approximately one clove per day. This recipe doesn’t contain a ton of garlic, but it will get you closer to that one clove per day.
- Scallions – these are a type of onion and sometimes referred to as green onions. This recipe calls for both the green and white parts.
- Lemon Juice – Lemon is very flavorful and high in vitamins, flavonoids, and antioxidants. Lemon juice may even help protect against the formation of kidney stones.
- Olive oil – olive oil is high in heart healthy monounsaturated fats and is a key component of Mediterranean diets. Olive oil also contains no phosphorus, potassium, or sodium, which make it very kidney friendly.
- Feta cheese – Feta cheese is high in sodium and is also a source of animal protein – both things that would make this ingredient seem a bit kidney unfriendly. However, we’ve balanced out the sodium by using a hefty dose of zero sodium olive oil, and each serving of this dip contains less than 4g of animal protein. While kidney friendly diets ideally contain more plant than animal protein, they do not need to be completely vegan. A little dairy here and there is acceptable, and in the case of feta in this recipe, it really adds to the flavor of the dip.
- Greek Yogurt – yogurt helps add some additionally tanginess to the dip. Like feta, dairy based yogurt will be an animal protein, but the over amount is fairly low (less than 4g of animal protein per serving from the yogurt and feta combined). If you prefer, you can also use a plant based Greek yogurt as a substitute.
- Mayonnaise – Mayonnaise adds a bit more fat to this dish, and if you choose a low sodium mayo, it will also help to keep the dip low in sodium. Check out our mayo guide for more information on choosing a kidney friendly mayonnaise.
- Salt – the original recipe from the New York Times vaguely suggested adding a “pinch” of salt and more to taste. We have gone ahead and quantified the salt to ¼ teaspoon. This results in each serving having a bit less sodium than calories (286 calories, 278mg sodium). If you’ve been following a low sodium diet for awhile, your taste buds may even prefer less salt.
Green Goddess Dip Nutrition Info
This dip makes six servings, and each serving has the following nutrition information:
Despite all of the leafy green herbs, this dip is a low potassium dip with only 134mg of potassium per serving. It is also considered a low sodium dip since there are fewer mg of sodium than calories.
We recommend pairing it with your favorite raw vegetables or even some kidney friendly crackers. This dip is fairly low in protein, so if you are trying to make a meal out it, be sure to include a serving of a higher protein food like beans, higher protein nuts, or seeds.
Note: We do not list the phosphorus content of the recipe because all of the phosphorus in this recipe is from natural sources. If you are on a phosphorus restriction, the most important thing is to focus on limiting or avoiding phosphorus additives.
Low Sodium Green Goddess Dip Recipe
Low Sodium Green Goddess Dip
Nutrition:
Nutrition:
6
servings10
minutes0
minutes286
kcalHerby, creamy, delicious and low sodium, this dip is a crowd-pleaser. Whether you want to bring it to a party or enjoy it all yourself throughout the week, this dip is sure to get you eating more vegetables.
Ingredients
1/2 cup fresh dill, packed
1/2 cup fresh mint, packed
1/2 cup fresh parsley, packed
2 cloves fresh garlic
2 medium scallions, white and green parts, roughly chopped
1.5 tbs lemon juice (juice from 1/2 large lemon)
1/4 tsp salt
1/2 cup olive oil
1/2 cup feta cheese, crumbled
1/2 cup plain whole milk Greek yogurt
1/4 cup mayonnaise
Directions
- Add dill, mint, parsley, basil, garlic, scallions, lemon juice, and salt to a food processor and process until herbs are finely chopped.
- Add olive oil and feta cheese and process until dip is smooth. Add yogurt and mayo, and pulse until evenly mixed.
- Serve with raw vegetables. Cover and store in refrigerator for up to 3 days.