Creamy 3-Ingredient Honey Mustard Dip (High Protein!) 

This easy, creamy 3-ingredient honey mustard dipping sauce is the perfect blend of sweet and tangy and even packs 6 grams of protein per serving. It’s the perfect dip for chicken fingers or crunchy french fries, great to spread on wraps, or even dip your veggies in it!

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A carrot being dipped into 3 ingredient honey mustard.

Why you’ll love this

I don’t know about you, but I can’t have chicken nuggets or french fries without the perfect sauce to dip them in! 

Sometimes I want something a little bit more exciting than ketchup, and huge bonus if there’s a few extra grams of protein in there too. This homemade honey mustard recipe is the perfect solution to my dipping desires!

It also takes 2 minutes to make, which is well worth the effort for adding flavor and satisfaction to meals.

I also love the versatility of this creamy honey mustard sauce. You can use it for a dip for anything from chicken nuggets to veggies, use it as a sandwich spread or thin it out with some milk to create a quick salad dressing for simple salads.

This high protein greek yogurt honey mustard dip is a must-have in your fridge. Let’s get into what you need to make it (only 3 simple ingredients!).

Greek yogurt, honey and dijon mustard on a countertop with labels.


The best part about this tangy sauce is that you only need 3 ingredients: Greek yogurt, mustard and sweet honey!

  • Plain Greek yogurt: Plain Greek yogurt is great because of it’s high protein content and thicker consistency, so it makes for a super creamy dip, similar to sour cream. I prefer full-fat for max creaminess, but you can use fat free if you prefer.
  • Dijon mustard: This mustard is more intense and complex in flavor than regular yellow mustard, so I prefer it for this dip. You can definitely use regular mustard too if you prefer or even spicy brown mustard.
  • Honey: The perfect sweetener for this dip without being too sweet! You can swap in maple syrup or agave nectar too if you need to.

This recipe makes for a great dipping sauce, but to turn it into a honey mustard salad dressing, just add some milk or buttermilk and give it a quick stir.

Step-by-step instructions

  1. In a small bowl, add Greek yogurt, dijon mustard and honey. Mix until combined. Add additional dijon mustard or honey to taste.  
Greek yogurt, honey and dijon mustard in a white bowl.
  1. Serve as a creamy sauce for chicken tenders, nuggets, fries, tater tots, crackers or raw veggies! Or, use some milk to thin the dip into a delicious dressing.
A white bowl of 3 ingredient honey mustard.

Recipe FAQ

How long will the dip stay good?

You can store leftovers in an airtight container with a lid in the refrigerator for up to 4-5 days.  

Can I use regular yogurt instead of Greek yogurt?

Yes, you can substitute regular plain yogurt for greek yogurt in this dipping sauce recipe.  Note the consistency and tangy flavor will be a bit different with the use of plain yogurt.  

A chicken tender being dipped into 3 ingredient honey mustard.

What to serve with this

Use this homemade honey mustard sauce as a dip for chicken nuggets, tenders, tater tots, veggies or even sweet potato fries.

You could also spread this on a wrap for a fun twist on a lunch wrap. Add in a little milk to thin out the sauce and it becomes a homemade honey mustard dressing for salads.

This easy honey mustard recipe can also be used as a dip for your veggie platter, it’s so versatile!

This 3-ingredient honey mustard dip would go great with these recipes, too:  


  • Use maple syrup, agave or even sugar-free allulose instead of honey.
  • Add a splash or milk or buttermilk to thin out and turn into salad dressing.
  • Add a splash of apple cider vinegar for more tang!
  • Use hot honey or spicy mustard for a spicy version with a little kick.
A white bowl of 3 ingredient honey mustard.

More dips and dressings you’ll love

A carrot being dipped into 3 ingredient honey mustard.

3-Ingredient Honey Mustard Dip (High Protein!)

Creamy high protein honey mustard dip made with just 3 ingredients!
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Prep Time: 2 minutes
Servings: 3


  • 3/4 cup plain Greek yogurt
  • 3-4 tbsp dijon mustard
  • 2 tbsp honey


  • Add plain Greek yogurt, dijon mustard and honey to a small bowl and whisk until fully combined.
  • Serve as a dipping sauce for chicken nuggets, tenders, fries, tater tots, crackers or veggies!


The nutrition facts are based on 1 serving or ~1/3 cup.


Calories: 82kcal | Carbohydrates: 14g | Protein: 6g | Fat: 1g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.4g | Trans Fat: 0.01g | Cholesterol: 3mg | Sodium: 184mg | Potassium: 100mg | Fiber: 1g | Sugar: 13g | Vitamin A: 13IU | Vitamin C: 0.1mg | Calcium: 66mg | Iron: 0.3mg

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It's me, Jamie!

I’m a Registered Dietitian dedicated to helping you break free of the all-or-nothing dieting with balanced and realistic healthy eating.

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Meet Jamie

I’m a Registered Dietitian and I’ve been exactly where you are, right now. The all or nothing dieting, the constant food guilt, the scale obsession, absolutely no balance with food…. Sound familiar?