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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

  • A mason jar of homemade mayo next to lemon, garlic and light olive oil.

    Easy Homemade Mayo in an Immersion Blender

  • A plate of fettucine pasta and chicken covered in alfredo sauce with Greek yogurt.

    Healthy Alfredo Sauce with Greek Yogurt

  • bowl of garlic avocado dip made by Nicole Bonilla

    Avocado Greek Yogurt Dip with White Beans

  • mason jar of the best healthy chia seed jam with strawberries and blueberries

    Berry Chia Seed Jam with Maple Syrup

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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 and Endorsed logo

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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