Healthy Okra Dipping Sauce

Finding the right condiment to serve alongside your favorite fried foods and grilled vegetables can feel like a real puzzle. Between the store-bought options that never quite hit the mark and traditional dips that might be too heavy or rich, it’s easy to get stuck in a sauce rut, especially when you’re trying to keep things interesting for family dinners.

That’s where this okra dipping sauce comes in: it’s fresh-tasting and easy to whip up, uses simple ingredients you probably already have, and pairs perfectly with everything from crispy chicken to roasted vegetables.

What Kind of Okra Should I Use?

Fresh okra is your best bet for this dipping sauce, though frozen okra can work in a pinch if you thaw and dry it well first. Look for bright green pods that are about 2-4 inches long – anything bigger tends to be tough and woody. When shopping, give the pods a gentle squeeze – they should feel firm but not hard, and avoid any that feel soft or show brown spots. If you’re new to picking okra, smaller pods are typically more tender and have the best flavor for this recipe, plus they’re less likely to be stringy when cooked.

Options for Substitutions

This creamy dip is pretty adaptable and you can make several swaps if needed:

• Okra: If fresh okra isn’t available, you can use frozen okra that’s been thawed and patted dry. In a pinch, you could even use roasted zucchini or eggplant, though the flavor will be different.
• Shallot: No shallots? Use 1/4 cup finely diced red or yellow onion instead.
• Greek yogurt: You can use sour cream as a 1:1 replacement for Greek yogurt. Regular plain yogurt works too, but strain it first to remove excess liquid.
• Smoked Gouda: If you can’t find smoked Gouda, try smoked cheddar or regular Gouda plus a few drops of liquid smoke. Regular cheddar works too!
• Mozzarella: Feel free to swap mozzarella with any mild, melting cheese like Monterey Jack or provolone.
• Hot sauce: Any hot sauce you like will work here – Tabasco, Sriracha, or even a pinch of cayenne pepper can step in.

Watch Out for These Mistakes While Cooking

The biggest challenge when cooking okra is dealing with its natural sliminess – to minimize this, make sure to pat the okra completely dry after washing and cook it quickly over high heat with enough oil to prevent sticking. A common error is overcrowding the pan when sautéing the okra, so work in batches if needed to ensure each piece gets nicely browned rather than steamed. When mixing the cream cheese base, having your dairy ingredients at room temperature is crucial – cold cream cheese will leave you with unwanted lumps that won’t melt smoothly into the dip. For the best cheese pull and texture, avoid using pre-shredded cheese as it contains anti-caking agents that can make your dip grainy – instead, take the extra few minutes to grate your own Gouda and mozzarella.

What to Serve With Okra Dipping Sauce?

This creamy, cheesy okra dip calls for plenty of good dipping options! Fresh vegetables like carrot sticks, celery, bell peppers, and cucumber slices make perfect healthy dippers that add a nice crunch. For something more substantial, try serving it with toasted pita triangles, bagel chips, or your favorite crackers – I particularly like butter crackers or wheat thins with this dip. You can also set out some warm, crusty bread chunks or pretzel bites for a heartier snacking option that works great for game day or parties.

Storage Instructions

Keep Fresh: This creamy okra dip stays good in an airtight container in the fridge for up to 5 days. The flavors actually get even better after a day or two as everything mingles together! Just give it a good stir before serving again.

Make Ahead: You can prep this dip a day before your gathering – just hold off on the final bake. Keep it covered in the fridge, then pop it in the oven when you’re ready to serve. You might need to add an extra minute or two to the baking time if it’s coming straight from the fridge.

Warm Up: To enjoy leftover dip, just pop it in the microwave for 30-second intervals, stirring between each, until it’s warm and gooey again. You can also warm it in the oven at 350°F for about 10 minutes – just cover with foil to prevent the top from getting too brown.

Preparation Time	15-20 minutes
Cooking Time	10-12 minutes
Total Time	25-32 minutes
Level of Difficulty	Medium

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 600-700
• Protein: 20-25 g
• Fat: 50-60 g
• Carbohydrates: 25-30 g

Ingredients

• 8 okra pods
• 2 tablespoons olive oil (30 ml), additional for drizzling
• 1 diced shallot
• 1/2 teaspoon red pepper flakes
• Salt and black pepper to taste
• 1 package cream cheese, softened (8 oz / 228 g)
• 1/3 cup plain nonfat greek yogurt (80 g)
• 2 tablespoons mayonnaise (28 g, optional)
• 1 teaspoon mild hot sauce
• 3/4 cup shredded smoked gouda, save some for later (90 g)
• 1/2 cup shredded mozzarella (60 g)
• Sprinkle of paprika

Step 1: Prepare Your Ingredients and Preheat the Oven

Start by preheating your oven to 400°F (200°C or gas mark 6).

Have two 8-ounce (228-g) ramekins or one 16-ounce (455-g) ramekin ready for the baking process.

Trim the tops off the okra and slice them in half lengthwise, then again in half widthwise.

Set the sliced okra aside for later use.

Step 2: Sauté the Okra and Shallots

In a medium sauté pan over medium-high heat, heat the olive oil.

Add the diced shallot to the pan and cook it until it softens slightly, about 3 minutes, stirring often.

Introduce the crushed red pepper flakes, quartered okra, and salt and pepper to taste.

Cook, stirring frequently, for another 3 to 4 minutes, or until the okra begins to soften slightly.

Once cooked, remove the pan from the heat and set it aside to cool slightly.

Step 3: Create the Cheese Mixture

In a large bowl, combine cream cheese, yogurt, mayonnaise (if using), hot sauce, ½ cup (60 g) of smoked Gouda, mozzarella, and additional salt and pepper to taste.

Mix until all ingredients are well combined.

Gently fold in the sautéed okra and shallots to ensure even distribution throughout the cheese mixture.

Step 4: Assemble and Bake the Dish

Transfer the combined mixture into the prepared ramekins, ensuring that it is spread out evenly.

Sprinkle the tops with the remaining ¼ cup (30 g) of Gouda and a dash of paprika for added flavor and color.

Place the ramekins in the preheated oven and bake for 10 to 12 minutes, or until the cheese melts and the top becomes slightly crusty.

Step 5: Serve and Enjoy

Once baked, remove the dish from the oven.

Allow it to cool slightly before serving.

This dish makes approximately 2 cups, perfect for sharing as a starter or enjoying as a savory snack.

Enjoy the creamy, cheesy goodness of this flavorful bake!