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High Protein Blue Cheese Dressing (Greek Yogurt, Steakhouse Style)

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Noelle Reed

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High Protein Blue Cheese Dressing (Greek Yogurt, Steakhouse Style)
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The last wedge salad I ordered out came with a heavy pour of blue cheese dressing and a pile of sweet pickled red onions on top, and I have been thinking about it ever since. I wanted to make it at home to go with grilled chicken, and I wanted the dressing to be good and blue cheesy, salty, and creamy, the kind that clings to every ridge of the iceberg, while still pulling its weight on protein.

So I built this one around whole milk Greek yogurt and a full cup of real blue cheese crumbled straight from a wedge, with just enough mayonnaise to keep it as rich as a steakhouse dressing should be. Greek yogurt is the hero here, and it is the reason every two tablespoons carry almost 4 grams of protein, while the classic bottled chunky blue cheese dressing most of us grew up with lists none at all and comes in at nearly twice the calories.

Below I walk through why each ingredient is there, what happened when I tried cutting the fat, how long to let it rest, and how I build the full wedge salad with crispy bacon, quick pickled red onions, and my Parmesan crusted croutons.

Table of Contents

Why You Will Love This Dressing

This is not a lightened up dressing that tastes like it is l, because it was built to taste like the one you get at a steakhouse first and to carry extra protein second.

Overhead view of an iceberg wedge salad with Greek yogurt blue cheese dressing, bacon, pickled red onions, and Parmesan crusted croutons
A loaded wedge salad with homemade blue cheese dressing, bacon, pickled onions, and Parmesan croutons
  • It is thick, chunky, and loaded with real blue cheese, with half the cheese mashed into the base so the flavor runs all the way through and the other half folded in so you still get big salty pockets in every bite.
  • Whole milk Greek yogurt makes up most of the base, which is where the extra protein comes from without any protein powder.
  • It comes together in one bowl with a fork in about ten minutes, with no blender and nothing to cook.
  • It works far beyond salad, from dipping wings and vegetables to topping burgers and grilled chicken.
  • You can use it the moment it is mixed, and it only gets better as it rests in the fridge.

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What Makes It High Protein

Most blue cheese dressings start with a base of mayonnaise and sour cream, and the bottled versions lean heavily on oil, which is why a classic store bought chunky blue cheese dressing lists 0 grams of protein per serving. This version swaps most of that base for Greek yogurt, which is thick enough to hold the dressing together and brings real protein along with it.

Spoon lifting thick, chunky Greek yogurt blue cheese dressing out of a glass bowl
This Greek yogurt blue cheese dressing is thick, creamy, and full of blue cheese chunks

The blue cheese pulls its weight too, since a full cup of crumbled blue cheese adds nearly 29 grams of protein to the batch on its own. Together that puts the whole batch at about 45 grams of protein, which works out to almost 4 grams in every two tablespoons at roughly 72 calories, compared to about 130 calories and no protein in the same amount of the bottled chunky dressing.

If you are building a protein forward dinner like I was, a generous quarter cup over a wedge gives you around 7 grams of protein before you add the bacon, the extra crumbles, or the grilled chicken.

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Ingredients and Why They Matter

Every ingredient here has a job, and the exact amounts are in the recipe card below so you can measure everything by weight.

Ingredients for high protein blue cheese dressing including a blue cheese wedge, lemon, Greek yogurt, buttermilk, mayonnaise, Worcestershire sauce, garlic, and salt
Everything you need for homemade high protein blue cheese dressing
  • Whole milk Greek yogurt: This is the base and the protein source, and whole milk matters more than you would think, which I explain in the testing section below. I use FAGE Total 5%.
  • Blue cheese: Buy a wedge and crumble it yourself, since the flavor and texture are noticeably better than packaged crumbles.
  • Mayonnaise: Just two tablespoons give the dressing that rich, rounded steakhouse body that yogurt alone cannot quite deliver. I use an avocado oil mayonnaise.
  • Buttermilk: A small splash loosens the yogurt into a dressing you can spoon over a wedge and adds a little classic buttermilk flavor.
  • Fresh lemon juice: Lemon brightens the whole dressing and keeps the richness from feeling heavy.
  • Worcestershire sauce: One teaspoon adds a savory depth that makes the blue cheese taste fuller without being identifiable on its own.
  • Garlic: One small clove, finely grated so it melts into the base instead of leaving sharp bites of raw garlic.
  • Salt and black pepper: Start with the amounts in the card and adjust after the dressing rests, since blue cheeses vary a lot in how salty they are.

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How to Make High Protein Blue Cheese Dressing

The whole method comes down to one idea, which is treating the blue cheese in two ways so you get flavor throughout the base and chunks you can actually see and taste.

Blue cheese chunks being stirred into a Greek yogurt dressing base in a glass bowl
Mashing half the blue cheese into the base gives the whole dressing more flavor

Start by crumbling the wedge into small pieces and mashing half of it into the yogurt, mayonnaise, lemon juice, Worcestershire, garlic, salt, and pepper with a fork. Press the cheese against the side of the bowl as you go, because the more of it you break down into the base, the more the whole dressing tastes like blue cheese instead of like yogurt with cheese in it.

Then stir in the buttermilk until the dressing loosens to the consistency you like, and fold in the remaining crumbles gently so they stay in chunks.

Buttermilk being poured into homemade blue cheese dressing in a glass mixing bowl
A splash of buttermilk loosens the dressing to the perfect consistency

If you want it thinner for drizzling, add buttermilk a splash at a time, and if you want it thicker for dipping, leave a little out. The full measurements and steps are in the recipe card below.

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What I Learned Testing It

My first batch was made with half nonfat and half whole milk Greek yogurt, and while it was not sour, it was missing something that took me a minute to put my finger on, which turned out to be richness.

Glass bowl of finished homemade blue cheese dressing with blue cheese crumbles and flaky salt on a wooden board
Ready to use or chill

Fat is what gives a creamy dressing that coating, mouth filling quality and what makes blue cheese taste full instead of thin, and swapping half the yogurt for nonfat took a noticeable amount of it out. That is why the recipe calls for whole milk Greek yogurt and why I kept a small amount of mayonnaise in the base rather than cutting it entirely. If you only have nonfat or low fat yogurt on hand, an extra tablespoon of mayonnaise or a tablespoon of heavy cream puts that richness back.

The second thing I learned is that this dressing changes as it sits. It is good enough to use the moment it is mixed, but after a rest in the fridge the blue cheese melts further into the base and the whole thing tastes stronger and more rounded.

The last adjustment was salt. I started with a quarter teaspoon, and after the dressing rested I added another quarter teaspoon along with a few more cracks of pepper. The recipe card lists the starting amount and where mine landed, so you can season toward it after you taste your own batch.

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Choosing Your Blue Cheese

Buying a wedge instead of a container of crumbles is the single biggest upgrade you can make to this dressing.

Packaged crumbles are usually coated to keep them from clumping, which leaves them drier and less creamy, while a wedge crumbled by hand is moist enough to mash smoothly into the yogurt and still holds together in rich, distinct chunks when you fold the rest in.

Any blue cheese you enjoy will work, from a mild, creamy blue to a sharper, saltier one. A milder cheese gives you a softer, creamier dressing, and a bolder one gives you that big, punchy steakhouse flavor, so pick based on how strong you like it and remember to taste before adding the second round of salt.

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How I Build the Wedge Salad

A wedge salad is less of a recipe and more of an assembly, and the dressing is what carries it, so be generous with it.

Greek yogurt blue cheese dressing spooned over an iceberg lettuce wedge with a jar of pickled red onions and grilled chicken nearby
Be generous with the dressing so it runs down into every layer of the wedge

Cut a cold head of iceberg lettuce into quarters and leave the core attached so each wedge holds together on the plate. Keep the lettuce in the fridge until the last minute, because cold, crisp iceberg is half the appeal.

Spoon the dressing over the top so it runs down into the layers, then pile on chopped crispy bacon, extra blue cheese crumbles, and a tangle of quick pickled red onions. I serve mine with thick slices of tomato on the side and sliced grilled chicken alongside, which turns it into a full dinner.

Tall glass jar filled with golden Parmesan crusted croutons beside a bowl of grated Parmesan, salt, and peppercorns
Golden homemade croutons with the Parmesan baked right on, piled high in a jar.

For crunch, I add my Parmesan Crusted Croutons, which are golden and cheesy and give every bite a crunchy contrast to the creamy dressing.

I keep this salad nut free, so you will not find the candied pecans or walnuts that show up on a lot of restaurant wedges, and with the bacon and croutons bringing the crunch, nothing feels missing.

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Quick Pickled Red Onions

The wedge salad that inspired this one came topped with sweet pickled red onions, and they make such a difference that I now consider them part of the salad rather than an extra. They cut through the richness of the dressing with a bright, sweet bite, and they are ready in about an hour, so you can make them while the dressing rests.

Glass jar of bright pink quick pickled red onions with whole black peppercorns, next to a small bowl of pickled onions and loose peppercorns on a wooden board
Sweet quick pickled red onions, ready in about an hour and perfect for topping a wedge salad

What You Need

  • 150 g red onion, 1 medium onion, sliced as thin as you can into rings or half moons
  • 120 g apple cider vinegar (½ cup)
  • 118 g water (½ cup)
  • 38 g granulated sugar (3 tbsp)
  • 3 g fine sea salt (½ tsp)
  • A few whole black peppercorns, optional
  • 1 pint jar with a lid

How to Make Them

  1. Add the vinegar, water, sugar, and salt to a pint jar. Shake well.
  2. Pack the sliced onion into the pint jar, tucking in the peppercorns if you are using them.
  3. Pressing them down with a spoon so they are fully covered.
  4. Put the lid on and move the jar to the fridge. The onions will turn bright pink and be ready to use within the hour.

Tips for the Best Pickled Onions

  • I keep the salt low on purpose, since the dressing, blue cheese, and bacon already bring plenty of salt to the salad.
  • For sweeter onions, increase the sugar to 50 g (¼ cup).
  • Apple cider vinegar gives them a mellow, fruity sweetness that pairs well with blue cheese and bacon.
  • Leftovers keep in the fridge for about two weeks, and they are just as good on burgers, tacos, and grain bowls.

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Expert Tips

These are the small things that take this dressing from good to the one you keep making.

Close up of a wedge salad with blue cheese dressing, crispy bacon, pickled red onions, and blue cheese crumbles next to grilled chicken
Crispy bacon, pickled red onions, and extra blue cheese finish the wedge salad
  • Use whole milk Greek yogurt. Nonfat yogurt makes a thinner, flatter dressing, and the richness is worth it. However, if you’re watching your calories or fat intake non-fat will work just fine.
  • Mash half the cheese hard. The more blue cheese you work into the base, the more blue cheesy the whole dressing tastes.
  • Weigh your ingredients. Greek yogurt and crumbled cheese pack very differently into a measuring cup, so a scale gives you the same dressing every time.
  • Grate the garlic. A finely grated clove disappears into the base, while chopped garlic leaves harsh raw bites.
  • Salt after it rests. The cheese keeps seasoning the dressing as it sits, so wait to add more salt until it has chilled.
  • Thin it last. Add buttermilk a splash at a time at the end so you control the texture for drizzling or dipping.

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Storage and Make Ahead

This dressing is a great make ahead recipe, since the flavor improves after a rest in the fridge.

Store it in an airtight jar in the refrigerator and plan to use it within 5 to 7 days. Because it is made with fresh dairy and contains no preservatives, it will not last as long as a bottled dressing. It may loosen slightly as it sits, so give it a good stir before serving.

I do not recommend freezing it, since yogurt and mayonnaise based dressings tend to separate and turn grainy once thawed.

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More Ways to Use It

Once you have a jar of this in the fridge, it ends up on almost everything.

  • Spooned over a classic iceberg wedge salad
  • As a dip for Buffalo wings, celery, carrots, and cucumbers
  • Spread on burgers or a grilled chicken sandwich
  • Drizzled over sliced grilled chicken or steak
  • Tossed with chopped romaine and bacon for a chopped salad
  • Spooned over a baked potato in place of sour cream

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Shop This Recipe

These are the tools and ingredients I used to make this dressing. I earn a small commission from purchases made through these affiliate links at no extra cost to you, which helps support the blog and keeps the recipes coming.

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FAQ

Can I use nonfat Greek yogurt?

You can, but the dressing will be thinner and less rich. When I tested it with half nonfat yogurt, it was missing the full, creamy body a blue cheese dressing should have. If nonfat is all you have, add an extra tablespoon of mayonnaise or a tablespoon of heavy cream to bring the richness back.

Can I make it without mayonnaise?

Yes, you can replace the mayonnaise with more Greek yogurt or with sour cream. It will still be good, but the mayonnaise is what gives it that rich steakhouse quality, so expect a slightly lighter, more yogurt forward dressing.

How much protein is in this blue cheese dressing?

The whole batch has about 45 grams of protein, which is almost 4 grams in every two tablespoons. Most of it comes from the Greek yogurt and the blue cheese.

Why does the flavor get better after it sits?

As the dressing rests in the fridge, more of the blue cheese softens into the base and the garlic mellows, so the flavor becomes stronger and more blended. It is good right away, but a rest of a few hours or overnight is when it tastes its best.

How do I make it thinner or thicker?

Add buttermilk a splash at a time for a thinner, pourable dressing. For a thick dip, use less buttermilk.

Can I use packaged blue cheese crumbles?

You can, but crumbling your own from a wedge gives you a creamier dressing and better chunks, since packaged crumbles tend to be drier.

How long does homemade blue cheese dressing last?

Stored in an airtight container in the refrigerator, it keeps for 5 to 7 days. Stir it before serving if it has loosened a little.

What do you put on a wedge salad?

A classic wedge salad is a quarter of iceberg lettuce topped with blue cheese dressing, bacon, extra blue cheese crumbles, and tomato. I add quick pickled red onions and Parmesan crusted croutons to mine and serve it with grilled chicken.

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Recipe

Greek yogurt blue cheese dressing spooned over an iceberg lettuce wedge with a jar of pickled red onions and grilled chicken nearby
Print Recipe

High Protein Blue Cheese Dressing

This high protein blue cheese dressing is thick, salty, and loaded with real blue cheese, built on whole milk Greek yogurt with just enough mayonnaise to keep it steakhouse rich. It comes together in one bowl with a fork and has almost 4 grams of protein in every two tablespoons, making it perfect for a wedge salad, wings, or grilled chicken.
Prep Time10 minutes
Rest Time1 hour
Course: Condiment
Cuisine: American
Keyword: greek yogurt blue cheese dressing, healthy blue cheese dressing, high protein blue cheese dressing, homemade blue cheese dressing, wedge salad dressing
Servings: 12 2 Tablespoons
Calories: 72kcal
Author: Noelle Reed

Equipment

  • Medium glass mixing bowl
  • fork
  • Silicone spoon spatula
  • Microplane grater
  • Digital Kitchen Scale
  • Airtight jar for storage

Ingredients

  • 170 g plain whole milk Greek yogurt ¾ cup
  • 135 g blue cheese crumbled from a wedge (1 cup), divided
  • 28 g mayonnaise 2 tbsp
  • 30 g buttermilk 2 tbsp, plus more to thin
  • 15 g fresh lemon juice 1 tbsp
  • 5 g Worcestershire sauce 1 tsp
  • 4 g garlic 1 small clove, finely grated
  • 1.5 g fine sea salt ¼ tsp, plus up to 1.5 g more (¼ tsp) to taste
  • 1 g freshly cracked black pepper ½ tsp, plus more to taste

Instructions

  • Crumble the blue cheese wedge into small pieces and divide it into two equal portions of about 68 g (½ cup) each.
  • In a medium bowl, combine the Greek yogurt, mayonnaise, lemon juice, Worcestershire sauce, grated garlic, 1.5 g (¼ tsp) salt, and 1 g (½ tsp) pepper with the first portion of blue cheese.
  • Mash the cheese into the base with a fork, pressing it against the side of the bowl, until the base is creamy and the blue cheese is worked all the way through.
  • Stir in the buttermilk until smooth. For a thinner dressing, add more buttermilk a splash at a time.
  • Gently fold in the remaining blue cheese so it stays in chunks.
  • Use the dressing right away, or cover and refrigerate for at least 1 hour, and up to overnight, for the best flavor.
  • Stir and taste after chilling, then add up to 1.5 g (¼ tsp) more salt and a few more cracks of pepper as needed.

Notes

Use Whole Milk Greek Yogurt
Whole milk Greek yogurt gives this dressing its rich, creamy body. If you only have nonfat or low fat yogurt, add an extra 14 g (1 tbsp) mayonnaise or 15 g (1 tbsp) heavy cream to bring the richness back.
Seasoning
Blue cheeses vary in saltiness, so start with the salt listed and adjust after the dressing rests. My batch landed at 3 g (½ tsp) fine sea salt total plus a few extra cracks of pepper.
Resting Time
The dressing is ready to use as soon as it is mixed, but the flavor grows stronger and more blended after a few hours or an overnight rest in the fridge.
Consistency
Add buttermilk a splash at a time for a pourable dressing, or use less for a thick dip.
Storage
Store in an airtight jar in the refrigerator for 5 to 7 days and stir before serving. Freezing is not recommended.
Nutrition
Nutrition is an estimate per 2 tablespoon serving. The full batch makes about 1½ cups and contains about 45 g protein.

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If you like making your own staples at home, these are a few more from my kitchen.

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