Green goddess dressing recipe lovers, this one’s for you. The first time I tasted it, I was standing barefoot in my grandmother’s kitchen. The scent of garlic, lemon, and fresh herbs filled the air as she blended what looked like a simple sauce. But once I tasted it, I was hooked. This creamy, bright green goddess dressing recipe is my go-to now, quick, healthy, and packed with flavor.
This version features three flexible options: a classic mayo-based blend, a lighter Greek yogurt version, and a vegan avocado-based take. Each comes together in minutes and works beautifully for salads, grain bowls, or veggie dips.
Why You’ll Love This Green Goddess Dressing Recipe
Incredibly versatile
You can drizzle it over salads, toss it with roasted vegetables, or serve it as a creamy dip.
Ready in just 5 minutes
First, add everything to a blender. Then blend until smooth. There’s no cooking, so cleanup is quick.
Three flexible versions
Whether you want classic, high-protein, or dairy-free, there’s an option that fits your lifestyle.
Healthy and vibrant
Not only is it packed with herbs and lemon juice, but it also uses real, nourishing ingredients.
Perfect for meal prep
Once you make a batch, it keeps well for days. In fact, the flavor gets better overnight.
What Is Green Goddess Dressing?
Green Goddess dressing is a creamy, herb-packed sauce that dates back to the 1920s. It was first created at the iconic Palace Hotel in San Francisco, California, by the hotel’s chef, inspired by a stage play called The Green Goddess. Its vivid color and bold flavor quickly made it a West Coast culinary staple.
Traditionally, it blends mayonnaise, sour cream, anchovies, lemon juice, and fresh herbs like parsley, tarragon, and chives. Over the years, many cooks have created their own versions. Some use avocado for creaminess, while others swap in Greek yogurt or cashew cream for a lighter touch.
This green goddess dressing recipe draws inspiration from the classic California version but is adapted for today’s home kitchens, lighter, faster, and more versatile.
Today, it’s not only popular for salads but also widely used as a dip, sandwich spread, or veggie bowl drizzle. Thanks to its balance of fresh, tangy, and savory flavors, it remains a favorite in both classic and modern kitchens across the U.S.
Ingredients You’ll Need
Before blending, it helps to break the ingredients down by category. While all three versions share a fresh herb base, each one adds its own twist. Fresh herbs like parsley, cilantro, and basil are nutrient-rich and low in calories, as shown in the USDA FoodData Central database.
Herb Base (Used in All Versions)
| Ingredient | Amount |
|---|---|
| Fresh parsley | 1/4 cup |
| Fresh basil | 1/4 cup |
| Fresh cilantro | 2 tbsp |
| Garlic | 1 clove |
| Fresh lemon juice | 2 tbsp |
Classic Version (Rich and Traditional)
This original blend delivers a creamy, savory flavor with a slight tang. If you love restaurant-style dressings, start here.
- 1/2 cup mayonnaise
- 1/4 cup sour cream
- 2 anchovy fillets or 1 tsp anchovy paste
- 1/2 tsp Dijon mustard
- Salt and black pepper to taste
Greek Yogurt Version (High-Protein & Light)
For a lighter take, this version uses Greek yogurt. Not only does it reduce fat, but it also adds protein.
- 1/2 cup plain Greek yogurt (0%)
- 1/4 cup coconut water
- 2 tbsp chia seeds
- 1 tbsp apple cider vinegar
- 1/4 tsp pink salt
- 1/8 tsp black pepper
- 2 tbsp extra-virgin olive oil (optional), If you choose to include olive oil, it contributes to the healthy fat intake recommended by the USDA MyPlate oil guidelines.
Vegan Avocado Version (Dairy-Free & Oil-Free)
This one is rich from avocado alone. Since it skips dairy and oil, it’s perfect for plant-based or low-fat diets.
- 1 ripe avocado
- 1/4 cup plant milk or cold water
- 1 tbsp apple cider vinegar
- 1 tbsp capers (rinsed)
- 1 small jalapeño (seeds removed)
- 1 tbsp nutritional yeast (optional)
- Salt and pepper to taste
How to Make Green Goddess Dressing (Step-by-Step)
Whether you’re making the classic, yogurt-based, or vegan version, the process is nearly identical. Just follow these simple steps for a silky, flavorful result.
- Prep the Herbs and Flavor Base
To start, rinse all herbs thoroughly and pat them dry. This step is important because excess water can thin the dressing.
Next, gather everything you need so it’s within reach. Then add spinach, basil, parsley, cilantro, garlic, capers (if using), and jalapeño to the blender. Since these ingredients form the base of the flavor, use them fresh for best results. - Blend the Creamy Base
Now, select your variation and add the corresponding creamy elements:
For the Greek yogurt version, include yogurt, coconut water, lemon juice, and apple cider vinegar.
For the vegan avocado version, use avocado, plant milk or water, vinegar, and capers.
For the classic version, combine mayonnaise, sour cream, anchovy, and lemon juice.
After that, blend on high for 30 to 45 seconds. As the mixture blends, it should turn bright green and smooth. - Adjust Texture and Flavor
At this point, taste your dressing. If you want it brighter, simply add a touch more lemon juice. For a thinner consistency, stir in 1 to 2 tablespoons of cold water or coconut water.
If you’re including chia seeds, now is the time to add them. Instead of fully blending, pulse the mixture briefly so the seeds stay whole. Because chia thickens as it rests, let the dressing sit for at least 10 minutes.
Finally, place it in the fridge for 10 to 15 minutes. That way, the flavors meld and the texture becomes extra creamy.
Green Goddess Dressing Recipe Variations
Because this dressing is so adaptable, you can easily tweak it to suit your taste or diet. Below are my favorite ways to switch it up.
Trader Joe’s Copycat Avocado Green Goddess
If you enjoy the Trader Joe’s version, you’ll love this homemade alternative. Not only is it dairy-free, but it’s also oil-free and packed with flavor.
To begin, blend ripe avocado with herbs, capers, jalapeño, lemon juice, and vinegar. Then, add plant milk or cold water for the right consistency. You can also stir in a spoonful of nutritional yeast for a cheesy flavor without the dairy.
Thanks to the creamy texture, this version works especially well as a veggie dip or sandwich spread. It also shines on rice bowls or tacos.
High-Protein Greek Yogurt Green Goddess
If you’re looking for something light but satisfying, this version is a smart choice. Because it uses Greek yogurt, it adds both creaminess and a protein boost.
Start by blending yogurt, coconut water, herbs, lemon juice, and apple cider vinegar. After that, add chia seeds and pulse gently. For extra richness, a splash of olive oil works beautifully, but it’s optional. To ensure quality, select extra-virgin olive oil that meets USDA grading standards
As the chia thickens the dressing, the texture becomes even more spoonable. Use this one on salads, wraps, or as a meal-prep staple.
Extra-Herby or Spicy green goddess dressing recipe
Sometimes, more is more. For a bolder flavor, simply add extra parsley, cilantro, or even dill. If you like heat, include the jalapeño seeds or add a pinch of cayenne. And if you’re into spicy sauces, don’t miss our tram sauce recipe, bold and fiery with Vietnamese flavors.
Not only does this variation wake up your palate, but it also pairs especially well with bitter greens like arugula or grilled proteins.
Thick Green Goddess Dip vs Pourable Dressing
Depending on how you want to use it, the texture is easy to control:
- For a dip, let the dressing sit 10–15 minutes after adding chia seeds.
- To thin it out, simply add more coconut water or plant milk.
- If it gets too runny, blend in more yogurt or avocado.
That way, you always get the perfect consistency, whether you’re dipping or drizzling.
For another creamy, restaurant-style sauce, try our palomino sauce recipe made with tomato and heavy cream.
What to Serve with Green Goddess Dressing
Because it’s so versatile, this dressing pairs beautifully with a wide range of dishes. Whether you’re meal prepping or hosting a weekend lunch, here are plenty of ways to enjoy it.
Salads
Green Goddess dressing was made for salads. Drizzle it over crisp romaine, butter lettuce, or baby greens. For a fuller meal, try it on a chopped salad with chicken, hard-boiled eggs, and cherry tomatoes. One of our favorite pairings is this carrot ribbon salad recipe, light, crisp, and perfect with this creamy herb dressing.
Grain Bowls
If you’re building a bowl, use it as your finishing touch. It complements quinoa, farro, or brown rice with roasted vegetables and proteins like tofu, salmon, or grilled chicken.
Veggie Platters
Next time you’re serving a snack board, include this dressing as a dip. It’s perfect with carrots, cucumbers, sugar snap peas, or bell pepper strips. For something with a spicy kick, you can also try this bang bang sauce recipe with shrimp or veggie skewers.
Sandwiches & Wraps
Swap your mayo for Green Goddess and your sandwiches instantly get more depth. It also spreads beautifully on wraps, especially those with grilled veggies or avocado.
Roasted Vegetables
Once your veggies come out of the oven, spoon this dressing on top. It’s especially good with roasted cauliflower, sweet potatoes, or asparagus.
Seafood or Poultry
For something more protein-focused, try it with baked salmon, shrimp, or grilled chicken. The fresh herbs cut through the richness and bring balance to the plate.
Want to explore more flavorful sauces beyond this green goddess dressing recipe? Check out our complete Homemade Sauces Guide for tips, techniques, and must-try recipes from scratch.
Storage, Meal Prep & Food Safety
Once you’ve made your dressing, storing it properly helps keep both flavor and texture intact. Here’s how to make the most of every batch.
How to Store this green goddess dressing
After blending, transfer the dressing into a glass jar or airtight container. Ideally, store it in the refrigerator right away. For best flavor and freshness, use it within:
- 5–6 days for the Greek yogurt version
- 3–4 days for the avocado-based vegan version
- Up to 1 week for the classic mayonnaise-based version
Although it may keep longer, freshness and color can fade quickly, especially in avocado versions. Always follow proper storage and prep guidelines, like those outlined in this USDA Nutrition Guide, to keep your dressing safe and fresh.
How to Prevent Separation or Browning
As it rests, especially overnight, you might notice a little separation. That’s normal. Simply shake or stir the jar before serving. If you’re using avocado, a thin layer of olive oil or lemon juice on top can slow browning. For a clever kitchen tip while you meal prep, try this cucumber pan grease hack to clean up naturally.
For meal prep, try making a double batch. Just store half in the fridge and the other half in an airtight container with minimal air space to help preserve it.
Can You Freeze Green Goddess Dressing?
Technically, yes, but I don’t recommend it. Freezing can affect the texture, making it watery or grainy once thawed. However, if you must freeze it, choose the vegan version. Since it doesn’t contain dairy, it tends to hold up slightly better. Always thaw overnight in the fridge and stir before using.
Is Green Goddess Dressing Healthy?
Green Goddess dressing can absolutely be part of a healthy diet, especially when made at home. Since you control the ingredients, it’s easy to skip added sugar, excess sodium, or processed oils.
Of course, “healthy” depends on your goals. Below is a comparison of the three versions, so you can choose what works best for your needs.
These options align with recommendations in the Dietary Guidelines for Americans, which encourage fresh, whole ingredients over processed ones.
| Version | Calories | Protein | Diets |
|---|---|---|---|
| Classic (Mayo + Sour Cream) | ≈120 per 2 tbsp | <1g | Low-carb, Vegetarian |
| Greek Yogurt | ≈60 per 2 tbsp | 4–6g | High-protein, Vegetarian |
| Vegan Avocado | ≈90 per 2 tbsp | 1–2g | Vegan, Dairy-free, Whole30 |
So which version is best? That depends.
- Choose the classic for flavor and richness.
- Go for Greek yogurt if you want a light, high-protein option.
- Pick the vegan avocado version for a dairy-free, plant-based twist.
All three are nutritious in different ways, just pair them with whole foods and veggies for a balanced meal.
Green Goddess Dressing Recipe FAQs
Green Goddess dressing typically blends fresh herbs like parsley, chives, and tarragon with a creamy base. Traditionally, it uses mayonnaise and sour cream, along with garlic, anchovy, lemon juice, and vinegar. However, many modern versions now swap in Greek yogurt or avocado for a lighter, healthier twist.
While Panera doesn’t publish its exact recipe, copycat versions often start with Greek yogurt and mayonnaise. Then, fresh basil, parsley, and tarragon are added along with apple cider vinegar, garlic, and lemon juice. For extra creaminess, many recipes blend in avocado or olive oil. It’s best served chilled.
Jamie Oliver’s take on Green Goddess dressing often includes avocado, fresh green herbs, lemon juice, and Greek yogurt. He typically skips anchovies and prefers extra virgin olive oil for richness. His version is great for drizzling over warm new potatoes or grilled veggies.
The healthiest salad dressing often depends on your dietary needs. Generally, vinaigrettes with olive oil, lemon juice, and herbs are low in sugar and additives. However, Greek yogurt-based dressings, like a light Green Goddess, offer protein and creaminess without extra fat.
Yes, absolutely. You can substitute mayonnaise with Greek yogurt, avocado, or even cashew cream. These swaps still give you that creamy texture while keeping the recipe lighter and dairy- or egg-free, depending on your choice.
It usually lasts 3 to 7 days, depending on the version. The classic mayo version keeps up to a week. Greek yogurt-based dressings last about 5 days. Avocado versions spoil faster, use within 3 to 4 days and store in an airtight container.
Nutrition & Cost Breakdown
Green Goddess Dressing (Greek Yogurt Version) – Nutrition Per 2 Tbsp Serving
This green goddess dressing recipe delivers bright flavor with real nutritional value. Made with whole herbs, nonfat Greek yogurt, lemon juice, and chia seeds, it fits most healthy diets.
| Nutrient | Amount |
|---|---|
| Calories | 60 kcal |
| Protein | 4.5 g |
| Fiber | 2.0 g |
| Carbohydrates | 3.2 g |
| Fat | 3.0 g |
| Vitamin C | 12 mg (13% DV) |
| Sodium | 120 mg |
These values are estimated and based on USDA data for nonfat Greek yogurt, spinach, and chia seeds. This dressing is low in calories, rich in protein, and offers fiber and healthy fats, especially when made with olive oil.
| Nutrient | % Daily Value | Category |
|---|---|---|
| Calories | 3% | Very Low |
| Protein | 9% | High (for dressing) |
| Fiber | 7% | Moderate |
| Fat | 5% | Healthy Fats |
| Vitamin C | 13% | High |
| Sodium | 5% | Low |
Cost Breakdown (Per Serving – Greek Yogurt Version)
Below is a cost estimate using average U.S. grocery prices:
| Ingredient | Cost (USD) |
|---|---|
| Greek yogurt (1/2 cup) | $0.60 |
| Spinach (1 cup) | $0.50 |
| Fresh herbs (basil, parsley, cilantro) | $0.75 |
| Chia seeds (2 tbsp) | $0.35 |
| Lemon & vinegar | $0.30 |
Estimated total cost (6 servings): $2.50
Cost per serving: $0.42
This makes the Greek yogurt green goddess dressing not only a healthy and nutrient-rich choice, but also an affordable one, ideal for meal prep or everyday meals.
PrintGreen Goddess Dressing Recipe
This healthy Green Goddess Dressing uses Greek yogurt, fresh herbs, and chia seeds for a light, creamy texture that’s packed with flavor.
- Prep Time: 5 minutes
- Cook Time: 0 minutes
- Total Time: 5 minutes
- Yield: 12 oz (about 6 servings)
- Category: Dressings & Sauces
- Method: Blending
- Cuisine: American
Ingredients
- 1 cup fresh spinach
- 1/2 cup plain Greek yogurt (0%)
- 1/4 cup coconut water
- 1/4 cup fresh basil leaves
- 1/4 cup fresh parsley
- 2 tbsp fresh cilantro
- 1 tbsp capers (rinsed)
- 1 small jalapeño (seeds removed)
- 1 clove garlic
- 2 tbsp chia seeds
- 2 tbsp fresh lemon juice
- 1 tbsp apple cider vinegar
- 1/4 tsp pink salt
- 1/8 tsp black pepper
- 2 tbsp extra-virgin olive oil (optional)
Instructions
- Add spinach, basil, parsley, cilantro, jalapeño, garlic, capers, Greek yogurt, coconut water, lemon juice, and vinegar to a blender.
- Blend on high for 30–45 seconds until smooth and vibrant green.
- Add chia seeds, salt, and pepper. Pulse briefly to mix without breaking the seeds.
- Taste and adjust seasoning as needed.
- For thicker dressing, let sit 10 minutes for chia seeds to expand.
- For thinner texture, stir in 1–2 tbsp coconut water or cold water.
- Chill 10–15 minutes before serving for best flavor and consistency.
Notes
- To make it oil-free, simply omit the olive oil and increase the coconut water slightly. Store in an airtight container and use within 5–6 days.
If you found this green goddess dressing recipe helpful, bookmark it or share it with a friend, it’s a fresh, flexible favorite I return to weekly in my own kitchen.