Yogurt Mint Sauce

Name: Yogurt Mint Sauce
Prep time: 20 min
Cook time: 6 min
Total time: 26 min
Yield: 1 dish
Ingredients: Greek yogurt; Cucumber; Lemon juice; Mint; Salt

Greek yogurt provides protein and calcium, while mint and cucumber keep the flavor fresh and light without extra carbs. Lemon juice adds brightness and helps the sauce pair better with meat and vegetables. The result is a cool sauce that works especially well with grilled or roasted dishes.

Ingredients

Servings:

Include ingredient	Ingredient	Qty, g
Include ingredient: Greek yogurt	Greek yogurt	Ingredient quantity for Greek yogurt in g
Include ingredient: Cucumber	Cucumber	Ingredient quantity for Cucumber in g
Include ingredient: Lemon juice	Lemon juice	Ingredient quantity for Lemon juice in g
Include ingredient: Mint	Mint	Ingredient quantity for Mint in g
Include ingredient: Salt	Salt	Ingredient quantity for Salt in g

	Product release:	227
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
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Cooking time, minutes

6 - 26
	Slice	3
	Mix	3
	Chill in the refrigerator	20

Macronutrients in 100 g

Proteins	7.2
Digestible proteins	6.6
Fats	6.7
Plaid	0.8
Net carbohydrates	3.6
Fructose	0.1
Calories	47 kcal
Indexes
Glycemic index	11.9
Glycemic load	1.1
Insulin index, II	34.7
Disease inflammatory index, DII	-0.45
Antioxidant, ORAC	763

Calories per dayGenderGrowth

Weight loss	Detention	Set
5%	4%	3%
972	1350	1620

BJU

Amino acids

Lipids

Macronutrient distribution

	Ideal: 5% Carbohydrates 20% Proteins 75% Fats Plaid
Recommendations (3)
Reduce the amount carbohydrates Reduce the amount proteins Add more fats

RDA per 100 g

Vitamins

Nutrient	% of RDA
B13	222222662?
K	17232338174
B12	10109981
B2	91081941
B7	9982211
C	6772211

Minerals

Nutrient	% of RDA
Fructose	??????
Probiotics	666666132?13
Chlorine	23232328236
Sodium	16161631157
Phosphorus	1010101474
Selenium	9981751
Iron	943751
Calcium	999997
Molybdenum	77715?1
Lactoferrin	777???
Manganese	687963
Potassium	566743

Lipids

Nutrient	% of RDA
Palmitic acid (Saturated)	77710?13

Amino acids

Nutrient	% of RDA
Cysteine	11131335139
Tryptophan	1115153862
Lysine	913132873
Serin	77411?2
Histidine	79919?5
Phenylalanine	5661383
Threonine	57715??
Isoleucine	5771432

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Notes

Allowed on diets
Diet	Status
Keto
Paleo
Mediterranean
Anticandidal (ACD)
FODMAP
AIP
DASH
GAPS
Low Lectin Diet
Low Histamine Diet
Gluten-free Casein-free (GFCF)
Specific Carbohydrate Diet (SCD)
Ketogenic Therapeutic
Low Oxalate Diet
MIND
FMD

Goes well with: Meat dishes, Vegetables

556

Servings: 6 (1 serving ≈ 38 gram)

Digestion time: 3 hour

Complete protein: ✔

Finely chop the cucumber (50 g) and mint (10 g). If the cucumber is very juicy, squeeze out a little excess liquid so the sauce stays thick.

Combine the Greek yogurt (150 g) with the cucumber, mint, lemon juice (15 g), and salt (2 g). Stir until smooth and taste the sauce.

Serve it right away, or chill it for 15-20 minutes so the flavor becomes cooler and more rounded.

Published: 30.06.2026

Author:

Roman Klymenko

15 years on low-carb nutrition

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