From Tzatziki to Pesto: A Guide to Essential Mediterranean Sauces (2024)
Join us as we explore how to make some of the most famous Mediterranean Diet sauces and dips, including hummus, tzatziki, pesto, balsamic vinaigrette, and more. Recipes included!
The Mediterranean diet is world-renowned for its amazing health benefits, flexible lifestyle, and delicious flavors. One thing that makes the Mediterranean Diet so enjoyable and nutritious is the wide variety of foods. This includes sauces.
Dressings, dips, toppings, and sauces enhance the taste of meals and reduce food boredom. They contribute nutrients, vitamins, and healthy fats to your diet as well. Let's go find some flavor!
Why are Sauces and Dressings Important?
These types of condiments play a pivotal role in keeping meals exciting and varied. There are several reasons for this:
1. Enhance Foods
Sauces can transform a simple dish into a much more delicious meal.
Sticking to simple staples and pairing them with a variety of sauces and toppings can greatly simplify the mental load of cooking. You get to eat a lot of yummy meals but you don't have to think about it as much!
For example, you could grill a chicken breast every week, but make it taste different when paired with a tangy salsa, a rich pesto sauce, or a spicy glaze.
2. Introduce New Ingredients
Mediterranean Diet sauces often use unique, special, or less common ingredients that you might never otherwise eat.
A dressing might include herbs like cilantro or spices like saffron. A sauce might include tahini or jalapenos. These new ingredients can introduce new flavors and nutrition to your diet.
3. Provide Variety in Texture
Sauces, dips, and spreads can range in texture from smooth and creamy to chunky and spicy. Different textures can keep meals more interesting.
A crispy roast under a velvety sauce or tender pasta with a chunky tomato sauce is a feast for all the senses.
4. Offer Health Benefits
Choose sauces made with healthy ingredients like fresh herbs, spices, and nutritious oils, and you will be doing yourself a favor. (We recommend you make your own sauces. Check out the recipes below!)
Herbs and spices are potent antioxidants. Olive oil can help keep your heart healthy.
5. Make Meal Prep Easier
We love meal prepping to make our days less stressful!
Sauces can transform leftovers and basic staples into entirely new dishes.
When paired with hearty mustard and a delicious vinaigrette, yesterday's roasted vegetables can become a flavorful wrap or a zesty salad.
Mediterranean Food versus Mediterranean DIET
This is such an important point: the Mediterranean Diet is NOT the same as Mediterranean cuisine.
Mediterranean cuisine refers to the foods, flavors, and spices traditionally eaten by the people living in the countries surrounding the Mediterranean Sea.
On the other hand, the Mediterranean Diet is a set of principles, designed by researchers, based on how people living near the Mediterranean Sea ate in the 1960s. Researchers noted that these people had the lowest heart problems and other lifestyle-related diseases.
The principles include eating more plants, less red meat, more olive oil, less low-quality seed oils, more fish and less sugar. (More principles here.)
Many cuisines can follow these healthy principles even if they are not traditionally Mediterranean (or Mediterranean-flavored) foods. For example, a Tex-Mex salad with salsa, corn, and jalapenos fits into the Mediterranean Diet, as does a salad made with more traditional Mediterranean flavors like feta and olives.
Similarly, just because Baklava (a sweet pastry made from filo dough, nuts, and honey) is a Mediterranean food/ flavor does not mean that eating it every day will help you achieve the health benefits of the Mediterranean Diet.
For this article, we created a section for sauces and dressings with a Mediterranean flavor profile and another for yummy sauces from other cuisines.
Mediterranean Diet Sauces (with Mediterranean Flavors)
Here's a closer look at some of the most famous Mediterranean Diet sauces and dips that you can easily incorporate into your meals. These sauces include traditional Mediterranean flavors and spices.
1. Hummus
Ingredients: Chickpeas, tahini (sesame paste), olive oil, garlic, lemon juice, cumin, salt, and pepper.
Hummus is a staple of Middle Eastern cuisine. It's a quintessential part of the Mediterranean diet.
This creamy dip is made from blended chickpeas and tahini, seasoned with garlic and lemon juice. It's so versatile. Enjoy it with pita bread, alongside fresh veggies, or as a spread in sandwiches.
Health Tip: Chickpeas are a great plant-based protein and fiber source. Tahini adds healthy fats and calcium. Hummus can support heart health and aid in digestion. The best homemade hummus recipe is here.
2. Pesto
Ingredients: Fresh basil, garlic, pine nuts, Parmesan cheese, olive oil, salt, and pepper.
Originating from Italy, pesto is a vibrant green sauce traditionally made with fresh basil, pine nuts, Parmesan cheese, and olive oil. It's great for pasta dishes, grilled vegetables, and sandwiches.
Health Tip: Basil is rich in antioxidants. Pine nuts are full of healthy fats and protein. Olive oil contributes monounsaturated fats that are good for heart health.
3. Tzatziki Sauce
Ingredients: Greek yogurt, cucumber, garlic, olive oil, lemon juice, dill, salt, and pepper.
Tzatziki is a refreshing sauce popular in Mediterranean cuisine. It combines Greek yogurt with grated cucumber, garlic, and fresh dill. The tangy, cool sauce is delicious as a dip for vegetables, a topping for grilled meats, or a spread for pita bread. Greek yogurt is a nutritious choice because it contains tons of protein and probiotics.
Health Tip: Greek yogurt provides calcium and protein. Cucumbers add hydration and fiber. This sauce is low in calories and supports digestive health.
4. Tahini Sauce
Ingredients: Tahini, lemon juice, olive oil, garlic, and salt.
Tahini sauce is a creamy, nutty condiment made from tahini, a paste made from ground sesame seeds. It's a staple in Middle Eastern and Mediterranean cuisine and is used in various dishes for its rich flavor and smooth texture.
Health Tip: Tahini is high in unsaturated fats, which benefit heart health. It's also a good source of essential nutrients like calcium, iron, magnesium, and fiber. Our favorite recipe can be found here.
5. Balsamic Vinaigrette
Ingredients: Balsamic vinegar, olive oil, honey, salt and pepper.
Balsamic vinaigrette is a salad dressing made from balsamic vinegar and oil, often combined with other ingredients to enhance flavor. It's known for its tangy, slightly sweet taste and is a versatile dressing for salads, vegetables, and even meats. It can be used as a base recipe for all kinds of additions.
Health Tip: Olive oil and vinegar are super healthy additions to virtually any diet. Olive oil is rich in healthy fats that can help improve heart health, and vinegar may support blood sugar control and digestion. Our favorite recipe can be found here.
6. Romesco Sauce
Ingredients: Roasted red peppers, tomatoes, almonds, garlic, olive oil, vinegar, and paprika.
Romesco sauce is a rich, nutty sauce made from roasted red peppers, almonds, tomatoes, and garlic. It's perfect for drizzling over grilled vegetables, fish, or meats.
Health Tip: Peppers and tomatoes contain many vitamins and antioxidants. Almonds add healthy fats and protein. Romesco sauce can help boost heart health and improve overall nutrition.
7. Baba Ganoush
Ingredients: Eggplant, tahini, garlic, lemon juice, olive oil, cumin, and salt.
Baba ganoush is a smoky eggplant dip with a creamy texture. The tahini and olive oil help this dip find its creaminess. If you like hummus, Baba Ganoush is a great option. This dip is excellent with pita bread or as a side for grilled meats.
Health Tip: Eggplant is high in fiber and antioxidants, and tahini provides healthy fats and protein. Baba ghanoush supports heart health and digestion.
Mediterranean Diet Sauces with Other Flavors
Here are a few additional sauces and dressings that we love. These condiments fit into the principles of the Mediterranean Diet but bring new and exciting cuisines and flavors into your world.
1. Salsa
Ingredients: Tomatoes, onions, chilis, garlic, lime juice, spices.
Salsa is a versatile condiment often used in Mexican cuisine. Its ingredients and spiciness can vary widely, but a traditional salsa typically includes the above core ingredients.
Health Tip: Look for jarred salsa with no added sugar or preservatives, or make your own. Salsa is a healthy addition to sandwiches, salads, tacos, and grilled seafood.
2. Healthy Tartar Sauce (no mayo)
Ingredients: Greek yogurt, Dijon mustard, lemon juice, spices like dill, garlic, and onion powder. Optional honey.
Tartar sauce is a creamy condiment typically served with seafood dishes. Its tangy and slightly sweet flavor complements the richness of fried or grilled fish. We recommend a recipe without mayonnaise.
Health Tip: Tartar sauce is usually mayonnaise-based. Commercially-made mayo is traditionally made with soybean oil or other not-very-health-optimizing cheap oils. We recommend you try this recipe that uses Greek yogurt instead.
3. Lemon Garlic Salad Dressing (recipe here)
Ingredients: Lemon juice, garlic, olive oil, mustard.
Homemade salad dressings are a world above anything you will find in a bottle at the grocery store. There are thousands of recipes available.
Health Tip: Buy the best quality olive oil to maintain the health benefits and excellent flavor. We recommend this brand, but there are tons of great options out there. This article will give you some pointers on what to look for.
Using Mediterranean Sauces and Dressings in Your Diet
Mediterranean Diet dips and condiments enhance the flavor of foods and meals. They contribute to a healthy, nutrient-rich diet. Happily, they can be used in so many different ways, from dips and spreads to dressings and marinades.
Try adding more homemade and healthy sauces to your cooking. You'll find yourself enjoying delicious, wholesome food that aligns with the principles of the Mediterranean diet. You may notice that not only are your meals yummier, but they are healthier, too!
Don't forget to grab your FREE Mediterranean Diet Shopping List!
