Heart-Healthy Thousand Island Sauce

Upgrade your condiments with this Heart-Healthy Thousand Island Sauce, a guilt-free twist on the classic favorite. Made with creamy non-fat Greek yogurt instead of traditional mayo, this lightened-up version maintains its rich, tangy flavor using low-sodium ketchup, Dijon mustard, and a touch of apple cider vinegar. Sweet pickle relish and a hint of honey (or maple syrup for a plant-based option) provide the perfect balance of sweetness without the excess sugar. Seasoned with paprika, garlic powder, and freshly ground black pepper, it’s a versatile sauce that doubles as a salad dressing, sandwich spread, or dip—all while being low in cholesterol and packed with protein. Ready in just 10 minutes, this easy, no-cook recipe is perfect for health-conscious food lovers looking for bold flavor without compromising their heart health.

Nutriscore Rating: 72/100

Prep Time:10 mins

Cook Time:0 mins

Total Time:10 mins

Servings: 8

Ingredients

• 1 cup Unsweetened plain Greek yogurt (non-fat)
• 3 tablespoons Low-sodium ketchup
• 1 teaspoon Dijon mustard
• 1 teaspoon Apple cider vinegar
• 1 teaspoon Honey (or maple syrup for a plant-based option)
• 2 tablespoons Sweet pickle relish (low-sugar, if available)
• 1 tablespoon Green onion (finely chopped)
• 0.5 teaspoon Garlic powder
• 0.25 teaspoon Paprika
• 0.125 teaspoon Salt (optional, or use a salt substitute)
• 0.125 teaspoon Freshly ground black pepper
• 1 tablespoon Water (to adjust consistency, if needed)

Directions

Step 1

In a medium mixing bowl, add the non-fat Greek yogurt, low-sodium ketchup, Dijon mustard, and apple cider vinegar.

Step 2

Whisk the ingredients together until smooth and well combined.

Step 3

Stir in the honey (or maple syrup, if using), sweet pickle relish, and finely chopped green onion.

Step 4

Add the garlic powder, paprika, salt (if using), and freshly ground black pepper to the mixture. Stir again to combine.

Step 5

If the sauce is too thick, add water one teaspoon at a time, stirring well after each addition, until you reach your desired consistency.

Step 6

Taste and adjust seasonings as needed, keeping in mind the heart-healthy focus of the recipe.

Step 7

Transfer the sauce to a clean, airtight jar or container and refrigerate for at least 30 minutes to allow the flavors to meld.

Step 8

Serve as a salad dressing, sandwich spread, or dip. Store leftovers in the refrigerator for up to 5 days.

Nutrition Facts

Serving size	(351.6g)

Amount per serving	% Daily Value*
Calories	269.5

Total Fat 1.1g	0%
Saturated Fat 0.0g	0%
Polyunsaturated Fat g
Cholesterol 8.0mg	0%
Sodium 743.4mg	0%
Total Carbohydrate 37.2g	0%
Dietary Fiber 0.5g	0%
Total Sugars 27.3g
Protein 26.0g	0%

Vitamin D 0IU	0%
Calcium 247.1mg	0%
Iron 0.7mg	0%
Potassium 444.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 3.8%

Protein: 39.6%

Carbs: 56.6%