High Protein Snacks • Mediterranean
Beetroot & Mint Dip
A vibrant, creamy dip combining earthy roasted beets with refreshing mint and a protein-packed Greek yogurt base.
⏱️ Prep: 10 min
🔥 Cook: 45 min
⏳ Total: 55 min
🍽️ Servings: 4
⚡ Calories: 85 kcal
💪 Protein: 7g
Nutritional Breakdown (Per Serving)
| Nutrient | Amount | Daily Goal % |
|---|---|---|
| Calories | 85 kcal | 4% |
| Protein | 7g | 5% |
| Carbohydrates | 10g | 4% |
| Healthy Fats | 2g | 3% |
| Dietary Fiber | 3g | 11% |
| Sodium | 150mg | 7% |
Ingredients (4 Servings)
- 3 (approx 300g) Medium Beets
- 200g Plain Non-Fat Greek Yogurt
- 1/4 cup Fresh Mint Leaves
- 1 clove Garlic
- 1 tbsp Lemon Juice
- 1 tsp Extra Virgin Olive Oil
- 1/2 tsp Sea Salt
- 1/4 tsp Black Pepper
Step-by-Step Preparation Instructions
- Preheat your oven to 200°C (400°F). Trim the beet tops, wrap each beet individually in aluminum foil, and place them on a baking tray.
- Roast the beets for 45-60 minutes, or until a knife slides easily into the center. Once cooked, let them cool, then rub the skins off with a paper towel.
- Roughly chop the roasted beets and place them into a food processor or high-speed blender.
- Add the Greek yogurt, fresh mint, garlic clove, and lemon juice to the processor.
- Pulse the mixture until it is smooth and creamy, or leave it slightly textured if preferred.
- Transfer the dip to a serving bowl. Stir in the olive oil, sea salt, and black pepper by hand.
- Garnish with a few extra mint leaves and serve chilled with cucumber slices or whole-wheat pita.
👨🍳 Chef's Notes & Expert Advice
- To save time, you can roast the beets up to two days in advance. Keep them in their skins in the fridge, as they are actually much easier to peel once they have chilled completely.
- If your Greek yogurt is a bit watery, strain it through a cheesecloth for thirty minutes before blending. This ensures your dip stays thick and creamy rather than runny after mixing with the juicy beets.
- For an extra layer of depth, try roasting the garlic clove in its skin alongside the beets. This tempers the harshness of raw garlic, giving the dip a sweeter, more mellow undertone.
- If you want a dairy-free or vegan version, swap the Greek yogurt for an unsweetened coconut or almond-based yogurt, and add a tablespoon of tahini to maintain that rich, creamy texture.
Frequently Asked Questions
Can I meal-prep Beetroot & Mint Dip in advance?
Yes, store leftovers in an airtight glass container in the refrigerator for up to 4 days.
How can I adjust the macronutrients for my personal fitness goals?
To increase protein, scale the primary protein portion by 25-50%. To lower carbohydrates, swap starches for leafy greens or fibrous vegetables.
What are the best kitchen tools for making this recipe?
A sharp chef's knife, non-toxic cookware, and accurate measuring tools ensure consistent, restaurant-quality results.
Can I freeze leftover portions?
Portions freeze well for up to 3 months in freezer-safe containers. Thaw overnight in the refrigerator before reheating.