By This high protein avocado sauce is bright, tangy, and impossibly creamy! Plus, it uses Greek yogurt instead of mayo or a pour of oil to keep it ultra creamy. No powder, no fillers, no gums. Just avocado, citrus, cilantro, and a blender. Five minutes and it's done!
Want to save this recipe?
Enter your email below & we'll send it straight to your inbox. Plus you'll get fun new recipes from us every week!
Most avocado sauces I tested were one of two things: guacamole thinned out with lime juice, or a creamy sauce propped up with a heavy pour of mayo or sour cream. Both are fine. But I wanted a high protein sauce with more tang, more protein, and a brighter flavor profile.
Something that actually tasted so good, so craveable, that you'd bring it with you to your local fast food joint to eat with chicken tenders! After making this 6 different times, I realized that with Greek yogurt, I didn't need the oil or the mayo. This keeps it full and creamy and adds a nice tang alongside the vinegar, while the orange juice gives it a sweetness that lime-based sauces just don't have. 👌
Jump to:
check your avocado before you start
Ripe is perfect; overripe is a problem. Brown streaks running through the flesh can make the sauce taste slightly bitter and turn it a dull gray-green rather than vibrant. Cut around any dark spots before blending to keep it fresh and perfect!
key ingredients & swaps
All substitutions are a 1:1 substitute unless otherwise noted. See the recipe card for quantities.
- Avocado: It needs to be ripe, meaning it yields to gentle pressure, no mushy spots. A very large avocado can throw off the balance, so start with half and adjust from there.
- Orange juice: This is what sets this sauce apart from every other avocado cilantro sauce out there, making it more adjacent to a Cuban-inspired mojo sauce. Fresh-squeezed is great, but bottled works fine here.
- White vinegar: It's a small amount, but it matters. White wine vinegar and apple cider vinegar also work, but with a slightly different flavor profile.
- Garlic: One raw clove gets fully blended in, so you get full garlic flavor without chunks. Don't be tempted to add more. In a blended sauce, raw garlic amplifies fast.
- Cilantro: Packed leaves and stems both go in. This is a cilantro-forward sauce, so don't hold back. If cilantro isn't your thing, I wouldn't recommend this recipe to you...
- Greek yogurt (or plant-based yogurt): This is the protein source and what makes this sauce creamy without mayo. Any fat-level plain Greek yogurt or plant-based Greek-style (Cocojune is our favorite) works well.
- Jalapeno (optional): Deseeded, it adds a gentle warmth that balances the citrus without making the sauce spicy. Leave some seeds in if you want heat, or skip it entirely for a mild version.
This recipe has not been tested with other substitutions or variations. If you replace or add any ingredients, please let us know how it turned out in the comments below!
if your sauce is too runny or too thick
Regular yogurt (or Greek yogurt that the whey hasn't been mixed into) and too much orange juice will cause a thin sauce. Add the orange juice incrementally rather than all at once, or reduce it by a tablespoon to start. If it's too thick, add more orange juice.
step by step: tips to nail this recipe every time
- Blend first, season last: Add everything to the blender and get it fully smooth before reaching for the salt. Orange juice, vinegar, and garlic all affect how salty the sauce tastes. It almost always needs less than you'd expect before blending, and a quick taste after will tell you exactly where it lands.
- Thin as desired: Right out of the blender, this sauce is thick, closer to a dip or spread. For drizzling over bowls or using as a dressing, add water a tablespoon at a time until it pours. Don't add more orange juice to thin it -- the flavor will shift toward sweet.
- Let it rest if it tastes sharp: Raw garlic and vinegar can be a lot immediately after blending. Give the sauce 10 minutes on the counter or a quick chill in the fridge before adjusting -- it mellows noticeably. If it still tastes sharp after resting, a small pinch more salt or a splash of olive oil will help mellow out the acid.
quick recipe video
testing notes
My original version of this sauce included a pour of olive oil alongside the yogurt since that's how most avocado-based sauces work. What I found was that the yogurt was already doing that job. The oil made the sauce heavier and actually competed with the brightness of the orange juice.
Cutting the oil entirely and leaning into the yogurt created a sauce that was thicker, tangier, and more wow! The orange juice quantity also took a few rounds to land; more than a quarter cup pushed the sweetness too far, and the sauce started tasting like a citrus dressing rather than a savory sauce.
will the sauce turn brown?
Less than you'd expect! The acid from the orange juice and vinegar slows oxidation significantly. It'll stay vibrant green for at least 2-3 days in the fridge if you press plastic wrap directly against the surface before sealing. By day 4, it may start to darken slightly at the edges, which is fine to eat -- just stir it.
ways to enjoy your sauce!
This sauce works as a drizzle, a dip, or a dressing, depending on consistency. Thick from the blender, it's great as a dip for veggies or tortilla chips, or spooned over tacos and grain bowls. Thin it with 2-3 tablespoons of water, and it pours like a dressing -- good on salads, grain bowls, or drizzled over eggs. It also works as a quick marinade for chicken or fish before grilling.
A few favorites:
- Bowls and grain bowls: drizzle generously over rice, protein, and roasted veggies
- Tacos: spoon over our Ground Bison Tacos or Ensenada Fish Tacos (my personal fav!!)
- Salads: thin with water and use as a dressing on any green salad
- Grilled or crispy chicken or salmon: use as a marinade (1 hour minimum) or a finishing sauce for these cornmeal salmon patties
- Veggies and chips: serve thick as a dip
Recipe
high protein avocado sauce (creamy, citrusy, no mayo)
Ingredients
- ½ ripe avocado
- ¼ cup orange juice
- 1 tablespoon white vinegar
- 1 clove garlic
- ¼ cup packed cilantro (leaves and stems)
- ¼ cup plain Greek yogurt ( or plant-based Greek-style yogurt)
- ½ teaspoon salt
- ½ jalapeno (deseeded (optional))
Before you start!
If you make this recipe, please take a moment to leave us a review. We love to hear from you!
Instructions
- Add all ingredients to a blender or small food processor.
- Blend until completely smooth, about 30-60 seconds. Scrape down the sides once if needed.
- Taste and adjust salt. If the sauce is too thick for drizzling, add water one tablespoon at a time until it reaches your desired consistency.
- Serve immediately or refrigerate in an airtight container for up to 4 days. Stir before serving if it separates.
Video
Notes
Looking for more information?
Additional substitution information can be found above in the substitution section of this post.
Nutrition Disclaimer
Nutritional information is an estimate and for informational purposes only.
drop us a note!