Low Sodium Mediterranean Olive Oil Dip

Elevate your dipping game with this Low Sodium Mediterranean Olive Oil Dip that’s bursting with fresh, bold flavors and heart-healthy ingredients. Perfectly balanced with robust extra virgin olive oil, zesty fresh lemon juice, fragrant garlic, and a medley of dried herbs like oregano and thyme, this dip delivers big Mediterranean flavor with minimal sodium. Fresh parsley, basil, and briny kalamata olives (rinsed to reduce sodium) add vibrant color and depth, while crushed red pepper flakes and black pepper provide just the right kick. Ready in just 10 minutes, this simple yet sophisticated recipe is an ideal appetizer for pairing with crisp vegetable sticks, warm pita, or crusty whole-grain bread. Whether you're entertaining or enjoying a quiet night in, this guilt-free olive oil dip is a flavorful, healthy choice that’s sure to impress.

Nutriscore Rating: 51/100

Prep Time:10 mins

Cook Time:0 mins

Total Time:10 mins

Servings: 6

Ingredients

• 0.5 cup extra virgin olive oil
• 2 tablespoons fresh lemon juice
• 2 large garlic cloves
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 0.25 teaspoon crushed red pepper flakes
• 2 tablespoons fresh parsley
• 2 tablespoons fresh basil
• 0.5 teaspoon ground black pepper
• 0.25 cup kalamata olives

Directions

Step 1

Finely mince the garlic cloves and set aside.

Step 2

Roughly chop the fresh parsley and basil, then set them aside for later use.

Step 3

In a medium-sized mixing bowl, combine the extra virgin olive oil and fresh lemon juice. Whisk together until well blended.

Step 4

Slowly add the minced garlic to the olive oil mixture and stir thoroughly.

Step 5

Add the dried oregano, dried thyme, crushed red pepper flakes, and ground black pepper into the bowl. Mix all ingredients until evenly distributed in the olive oil.

Step 6

Stir the roughly chopped fresh parsley and basil into the mixture.

Step 7

Finally, coarsely chop the kalamata olives, ensuring they are pitted and rinsed to remove any excess sodium, then add them to the dip.

Step 8

Mix all ingredients well, taste, and adjust as needed with additional herbs to maintain the low sodium requirement.

Step 9

Transfer to a serving bowl and serve immediately with your choice of fresh vegetable sticks, warm pita wedges, or whole-grain bread.

Nutrition Facts

Serving size	(234.1g)

Amount per serving	% Daily Value*
Calories	1147.6

Total Fat 127.4g	0%
Saturated Fat 17.9g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 720.8mg	0%
Total Carbohydrate 12.6g	0%
Dietary Fiber 5.7g	0%
Total Sugars 0.9g
Protein 1.6g	0%

Vitamin D 0IU	0%
Calcium 121.1mg	0%
Iron 3.8mg	0%
Potassium 199.4mg	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: 95.3%

Protein: 0.5%

Carbs: 4.2%