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Gentle Tummy

Tasty Sauces & Dips

Easy, Flavorful Recipes Made with Simple Ingredients

These easy sauces and dips are made with simple, gluten-free ingredients and familiar flavors that pair well with everyday meals and snacks. You’ll find versatile recipes designed to add flavor without a lot of extra work, using the same straightforward cooking approach you’ll see throughout my recipes.
I focus on adapting classic sauces and dips with ingredients like Greek yogurt, cottage cheese, herbs, and pantry staples to keep them approachable and easy to enjoy. Whether you’re serving veggies, spreading them on sandwiches, or using them as a finishing touch for meals, these recipes are meant to be practical, flavorful, and easy to make at home.

A bowl of french onion dip with greek yogurt surrounded by cut veggies and potato chips.

Most Popular Sauce and Dip Recipes

A bowl of french onion dip with greek yogurt surrounded by cut veggies and potato chips.
Greek Yogurt French Onion Dip (High-Protein)
A plate of protein pumpkin pasta sauce with cottage cheese. on rotini pasta with parmesan cheese on top.
Protein Pumpkin Pasta Sauce with Cottage Cheese
A bowl of cherry compote dessert sauce.
Cherry Compote (Easy 15-Minute Dessert Topping)
A spoon full of cherry balsamic vinaigrette with fresh cherries.
5-Minute Cherry Balsamic Vinaigrette Dressing

Most Recent Sauce and Dip Recipes

A bowl of dairy free date caramel sauce with sliced apple.
Date Caramel Sauce with Almond Milk & Maple
A jar of greek yogurt lime crema without mayo with juiced limes.
Greek Yogurt Lime Crema for Tacos
A bowl of greek yogurt cheddar cheese dip with pretzels and pretzel bites.
Greek Yogurt Cheddar Cheese Sauce (Stovetop, No Flour)
A bowl of greek yogurt cream cheese dip surrounded by cinnamon pretzel bites.
3-Ingredient Greek Yogurt Cream Cheese Dip
A mason jar full of greek yogurt honey mustard sauce dripping off a spoon.
Greek Yogurt Honey Mustard Sauce (High-Protein)
Greek yogurt tzatziki sauce with cucumber and lemon.
Greek Yogurt Tzatziki Sauce with Cucumber Dill

All Sauce and Dip Recipes

  • Honey barbecue sauce in a jar.

    Healthy Honey BBQ Sauce (Sweet & Tangy)

  • Jar of Mexican Caesar dressing.

    Mexican Caesar Dressing Creamy with Cottage Cheese

  • Fresh guacamole in a white serving bowl with chips.

    Easy 4 Ingredients Guacamole Recipe with Lime Juice

  • Spoonful of Panera poppyseed dressing in a jar.

    Panera Poppyseed Dressing with Cottage Cheese Homemade

  • Jar of homemade ceasar salad dressing with cottage cheese.

    Cottage Cheese Caesar Dressing (No Anchovies)

  • A jar of healthy big mac sauce.

    Greek Yogurt Big Mac Sauce (Easy McDonald’s Copycat)

  • A close-up of a spoon dripping protein cottage cheese chocolate sauce in a mason jar on a white cutting board.

    Easy Lighter Protein Cottage Cheese Chocolate Sauce

  • Jar of quick and easy lemon curd filling.

    The Best Quick and Easy Lemon Cake Curd Filling

  • Bowl of whipped cottage cheese.

    Best Blended Cottage Cheese Whipped Cream Dessert Recipe

  • Strawberry compote in a jar.

    Lighter Strawberry Compote Recipe with Maple Syrup

  • Plate of fettucine with cottage cheese alfredo sauce.

    Creamy Cottage Cheese Alfredo Sauce (Gluten-Free)

  • A jar of greek yogurt tartar sauce.

    Greek Yogurt Tartar Sauce (Healthy High-Protein)

  • Bowl of Easy Cilantro Lime Crema.

    Cilantro Lime Crema with Cottage Cheese

  • Gluten-Free Layered Bean Dip with Cottage Cheese in a trifle bowl.

    Gluten-Free Layered Bean Dip with Cottage Cheese

  • Cracker dipping into cranberry cream cheese dip.

    Cranberry Orange Cream Cheese Dip

  • Top view a white dish with Ginger orange cranberry sauce with an orange slice on top

    Easy Ginger Orange Cranberry Sauce with Honey Recipe

  • Homemade maple syrup salted caramel sauce in a small jar dripping off a spoon.

    Easy Homemade Maple Syrup Salted Caramel Sauce Recipe

  • Bacon ranch potato salad with sliced eggs in a white bowl and a serving on a white plate.

    High-Protein Bacon Ranch Potato Salad Low-Carb

  • How to make a creamy, healthy cottage cheese spinach artichoke dip w/ greek yogurt, artichokes, spinach, garlic, mozzarella & parmesan cheese

    Spinach Artichoke Dip with Cottage Cheese (High-Protein)

  • the best healthy homemade ranch dressing recipe that is anti-inflammatory and easily digestible

    Greek Yogurt Ranch Dressing (High-Protein)

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The recipes and health information shared on this website are for informational purposes only and are not intended to diagnose, treat, or cure any condition. Results may vary. Please consult with a healthcare professional before making any dietary changes. These are personal experiences and should not replace professional medical advice.

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Dietitian-Reviewed Recipes for Balanced Eating

Our recipes are higher in protein, lower in refined sugar, and gluten-free, and our overall ingredient philosophy and sample recipes were reviewed by credentialed RDNs to support balanced nutrition.

Gluten-Free Cranberry White Chocolate Chip Cookies on a piece of parchment paper.

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