Creamy Feta Dressing
Published April 27, 2021 • Updated February 24, 2026
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This creamy feta dressing is tangy, savory, and low carb. Fresh dill, cumin, and a yogurt base make it taste nothing like store-bought.
I eat a lot of greens on keto, and I go through dressing fast. Garden salads, celery with dip, roasted veggies. This keto feta dressing goes on all of it.
Most feta dressings online start with mayo or olive oil as the base. I use yogurt instead, and the difference is real. Yogurt gives it a tangy, almost sour cream-like body without the heaviness of mayo. It coats greens without weighing them down, and the feta flavor actually comes through instead of hiding behind oil. I’ve made it both ways, side by side, and the yogurt version wins every time.
The method is almost too simple. Yogurt, crumbled feta, garlic, a splash of vinegar, Worcestershire sauce, cumin, ground mustard, dill, salt, pepper, and a little cream to loosen it up. Toss everything into a mason jar, seal the lid, and shake for a minute or two. Shaking is way more fun than whisking, and it breaks up the feta just enough to leave some texture without turning it into paste.
I use this as a salad dressing most nights, but it doubles as a dip and a sauce. Set out a bowl next to some cauliflower tots at a party and watch it disappear. I drizzle it over steak bites when I want something fast, and it’s just as good spooned into a portobello sandwich instead of mayo. I’ve also tossed it with shredded cabbage as a coleslaw-style dressing, which sounds odd but works. Anywhere you’d normally reach for ranch or blue cheese, this has a sharper, more Mediterranean edge.
If you already rotate through low-carb dressings, my pesto vinaigrette and this one cover completely different flavor territory. I keep both in the fridge and pick based on what I’m eating that night. At 0.7g net carbs per serving, it fits into any day without doing math.
One tip that makes a big difference: use block feta packed in brine, not the pre-crumbled bags. I go into detail on why below, but the short version is that pre-crumbled feta dries out during packaging and gives you a grainy result. Brine-packed block feta crumbles right into the yogurt base the way it should.
I also love it on grilled meats. It works as a finishing sauce, not just a salad topper. Drizzle it over chicken or lamb after they come off the grill. The tangy feta cuts through rich, fatty proteins in a way that ranch can’t. I make a batch on Sunday and it lasts me through the week.
Mason Jar Method (and When to Use a Blender)
I make this in a mason jar because it’s faster than pulling out a food processor, and cleanup is just rinsing the jar. Shake it for a solid minute or two until the feta breaks into small, creamy bits. You want some texture left, not a completely smooth puree.
If you prefer it silky smooth, a food processor or blender works too. Just pulse it a few times rather than blending on high. Over-blending turns it frothy, and the consistency gets weird once it settles.
Either way, taste it before you serve. I usually add a pinch more salt and sometimes an extra squeeze of lemon juice. The flavors sharpen up after it sits in the fridge for an hour, so if you’re making it ahead, it’ll taste even better the next day.
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Ingredients
1 cup plain low-carb yogurt -
4 oz. feta cheese, crumbled (½ a block)
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1 clove garlic, minced
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2 tablespoons of heavy cream or nut milk
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1 tablespoon fresh dill, chopped
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½ teaspoon white vinegar or lemon juice
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½ teaspoon Worcestershire sauce
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Pinch ground cumin
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Pinch ground mustard
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½ teaspoon salt
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¼ teaspoon black pepper
Step by Step Instructions
Step by Step Instructions
Add to a jar
Add yogurt, crumbled feta cheese, minced garlic, cream or nut milk, dill, vinegar, Worcestershire sauce, cumin, ground mustard, salt and pepper to a mason jar or medium bowl.
Shake and mix
Tightly fasten a lid on the mason jar if using. Shake the jar for 1-2 minutes or until all of the ingredients are incorporated. Serve on your favorite salad, spoon onto homemade keto gyros, or serve as a dip with fresh veggies.
Nutrition disclaimer
The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.
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Get My Macros + Recipes →Frequently Asked Questions
Can I make this in a blender or food processor instead of a mason jar?
I've tried it in my food processor, and it works if you want a completely smooth texture. I prefer the mason jar because it leaves small chunks of feta that I like in a dressing. If you go the blender route, pulse instead of blending on high. You want it creamy, not whipped.
Can I use olive oil instead of heavy cream to thin it out?
I've used olive oil when I was out of cream, and it works fine. The dressing ends up a little thinner and more vinaigrette-like. I prefer cream because it keeps that thick, spoonable consistency, but olive oil is a solid swap if you want something lighter.
Does this work as a sauce for grilled chicken or lamb?
It's one of my favorite ways to use it. I drizzle it over chicken tenders straight off the grill, and it works as a finishing sauce on lamb chops too. The tangy feta cuts through rich, fatty meats in a way that ranch can't.
What type of feta is best for this dressing?
I use Greek feta packed in brine. It's creamier and tangier than French feta, which tends to be milder and drier. Bulgarian feta works well too. The main thing is to buy it in a block, not pre-crumbled. I always crumble it myself right before I make this.
Can I use a different type of yogurt?
I use Two Good plain yogurt because it's only 2g of sugar per serving, which keeps this keto-friendly. Regular plain yogurt or Greek yogurt both work. Greek yogurt makes it thicker, which I prefer for dipping. I'd skip flavored yogurt completely since it adds sugar you don't need.
How long does this keep in the fridge?
About a week in an airtight container. I make a batch on Sunday and it lasts through Friday. It thickens after a day or two, so I stir in a splash of cream or nut milk before using it again. That loosens it right back up.
Is there a dairy-free option?
I've made a version with coconut yogurt and dairy-free feta, and it's decent but not the same. The tang is different without real feta. If you go this route, I'd add a little extra lemon juice to compensate. It works well enough as a topping on something like taco boats where other flavors are doing the heavy lifting.
The feta saltiness varies a lot by brand so I'd hold off on the extra salt until you taste it first (mine was already on the edge without it). Dill and cumin together seemed like an odd call but it works.
Yeah, brine-packed feta runs way saltier than pre-crumbled. Taste first, add more after. The cumin surprised me too when I was testing it.
My husband reads the label on anything I call 'keto' before he touches it. Made this last week and watched him eat through most of the salad before I said anything about the dressing. He asked what was in it and when I told him yogurt and feta shaken in a mason jar he actually laughed. Said it reminded him of the Greek place we used to go to, which, fair, something about the cumin makes this taste like a recipe with way more steps than it has. Doubling the batch next time.
The cumin is the whole thing. I've served this to people who won't touch anything labeled keto and they just think it tastes Greek. Double batch is right.
I've never made a dressing from scratch before and I picked this one because I had half a block of feta sitting in my fridge going nowhere. Shook it in the mason jar like the instructions said, and when I cracked the lid open, that fresh dill hit me before I even tasted it. The cumin is subtle but it's doing something real in there, I kept thinking about what it reminded me of and I still can't place it. I put this on a salad, then on roasted zucchini, then just ate some with a spoon. One question: do you think dried dill would work if I'm out of fresh? I want another batch this weekend.
Dried works in a pinch but you lose that bright herby smell that hit you when you cracked the jar. I'd use about a teaspoon, maybe a little less.
I thought I'd never find a dressing that tasted like the kind I used to get at this little Mediterranean spot near my old apartment. The dill in this one is what gets me. Fresh dill changes the whole thing compared to dried. Four stars only because I'm still adjusting the garlic amount for my taste, but this is going in regular rotation.
Fresh dill is the whole point. I tested it with dried once and it just doesn't have that same brightness. Half a clove is a good starting place on the garlic, a full one is a lot.