Healthy Greek Tzatziki Sauce | Quick & Easy Recipe

Name: Healthy Greek Tzatziki Sauce | Quick & Easy Recipe
Prep time: 5 min
Total time: 5 min
Ingredients: 1/2 cup finely grated cucumber; 1 cup Fage 5% Total 5% Milk Fat (or any whole milk Greek yogurt); 1 Tablespoon lemon juice; 1 Tablespoon extra virgin olive oil; 1-2 cloves garlic (grated); 1 Tablespoon dill (chopped); 1/4 teaspoon salt (to taste, more to sprinkle on the cucumber)

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Elevate your meals with the magic of our homemade Tzatziki Sauce! In just 5 minutes, you can whip up this creamy, zesty delight made with delicious Greek yogurt, cucumber and fresh dill.

A bowl of Greek Tzatziki sauce. — Greek Tzatziki Sauce

What is Tzatziki Sauce?

Tzatziki Sauce is a classic Greek condiment made with Greek yogurt, grated cucumber, garlic, extra virgin olive oil, and a blend of herbs and seasonings like dill and mint (optional). The cucumber is salted, squeezed, and patted dry to prevent excess moisture. This creamy, tangy sauce is known for its versatility and is used as a dip for pita, vegetables, or chips, a condiment for grilled meats and Mediterranean dishes, a salad dressing, or a sandwich spread. Its fresh and flavorful profile makes it a beloved staple in Mediterranean and Middle Eastern cuisine.

Why make Tzatziki Sauce?

Because it's a flavor-packed, versatile condiment that can instantly elevate your meals! With its creamy texture, tangy yogurt, fresh cucumber, garlic, and fresh herbs, this homemade Tzatziki Sauce recipe adds a burst of excitement to your dishes. Whether you need a dip with fresh veggies, a sandwich spread, a salad dressing, or a cooling accompaniment to spicy foods, tzatziki has you covered. Plus, unlike store-bought Tzatziki, you can easily customize the flavors - adding more garlic or a little more lemon for example to suit your taste.

Is Tzatziki Sauce considered healthy?

Per WebMD and Harvard T.H. Chan School of public health, Greek yogurt, which is the base of Tzatziki Sauce has many health benefits. These include having twice the amount of protein than regular yogurt, potassium which is important for blood pressure and keeping your heart beat regular, calcium which prevents osteoporosis and bacteria that support the digestive system. Tzatziki also includes many other healthy nutrients like vitamin C and vitamin K.

Is Tzatziki Sauce considered keto friendly?

For those on a ketogenic diet, Tzatziki Sauce may be a very good option because of the high protein, low carb content of Greek yogurt. One container of Fage Total 5% Greek yogurt (150 grams) for example, has 140 calories, 14 grams of protein, and 5 grams of carbohydrates.

Ingredients

This keto Tzatziki Sauce recipe uses very simple ingredients which are easily available from your local grocery store.

Full-fat Greek yogurt forms the main ingredient of Tzatziki Sauce. The best brand to use is Fage 5% milkfat (plain) which is thicker and richer in flavor compared to regular yogurt. You can also substitute it with low fat yogurt, coconut yogurt, sour cream or non-fat Greek yogurt depending on your dietary preferences. If plain Greek yogurt is unavailable, you can use strained regular yogurt to achieve a similar consistency. Substituting sour cream has the additional benefit of having fewer carbs than Greek yogurt which would be a benefit for those on a ketogenic diet.
Cucumber provides a refreshing and crisp element to this homemade Tzatziki Sauce. The grated cucumbers add a mild, watery crunch to the sauce. English cucumbers or garden cucumbers are commonly used. However, you can also use regular cucumbers - just remember to remove the seeds. You can substitute with Persian cucumbers or even zucchini if needed.
Garlic adds a pungent and aromatic kick to the sauce. You can adjust the amount of garlic to your taste, but keep in mind that it can be quite potent when raw. You can also use a touch of garlic powder instead of fresh garlic.
Extra Virgin Olive Oil contributes a smooth and rich texture to tzatziki. Extra virgin olive oil is preferred for its fruity, Mediterranean flavors. You can substitute with a high-quality vegetable oil or avocado oil if you prefer a milder taste.
Fresh Lemon juice brightens the flavors and adds an acidic note to the sauce. If you don't have lemon juice, you can use a little apple cider vinegar or white wine vinegar.
Dill is the primary herb used in tzatziki, offering a fresh and slightly anise-like flavor. Mint is an optional addition, providing additional flavor. Both herbs can be adjusted or omitted based on your taste preferences.
Salt: Salt enhances the flavors in tzatziki and is essential for seasoning. You can use sea salt, kosher salt, or any preferred type of salt. Remember that you'll also use a bit of salt initially to draw moisture from the cucumber.

How to make Tzatziki Sauce

Step One: Prepare the garlic and dill. Grate the garlic and set aside. Slice the dill.

Grated garlic will look like a paste. Coarsely chop the dill. — Tzatziki Sauce - Grate the Garlic and Slice the Dill

Step Two: Grate and strain the cucumber. Grate the cucumber and put it in a bowl. Sprinkle the cucumber with salt. Wait about 5 minutes. Squeeze out the cucumber water from the grated cucumber using your hands. Place the cucumber in a fresh paper towel or clean kitchen towel and squeeze again. Place the dry grated cucumber in a bowl and set aside. To ensure that all the excess water is removed, place the squeezed cucumber on a paper towel and pat it dry.

First picture: Freshly grated cucumber. Second picture: Strained cucumber looking very dry with a bowl of the cucumber water on the side. — Tzatziki Sauce - Grate and Strain the Cucumber

Step Three: Mix all the ingredients. In a medium bowl, combine the thick whole milk Greek yogurt, extra virgin olive oil, grated garlic clove, chopped fresh dill and lemon juice. Mix. Add the strained cucumber. Mix again. Chill until ready to use.

The Tzatziki sauce after all the ingredients have been mixed together. — Tzatziki Sauce - Mix all the Ingredients

Tips to make the best Tzatziki Sauce

To make the best Greek Tzatziki Sauce, follow these tips for a flavorful, creamy, and well-balanced condiment:

Choose firm cucumbers. Pick fresh, firm English cucumbers, garden cucumbers or Persian cucumbers, as they have fewer seeds and a milder flavor. Avoid using cucumbers that are soft or overly mature, as they can be watery and less flavorful.
Completely drain the cucumber. Removing excess moisture ensures a creamy tzatziki and prevents it from becoming too watery.
Use Greek yogurt: Greek yogurt like Fage, is thicker and creamier than regular yogurt, making it ideal for tzatziki. You can also use gull-fat or low-fat Greek yogurt, depending on your dietary preferences.
Chill Before Serving: Allow the Tzatziki Sauce to chill in the refrigerator for at least 30 minutes before serving. This resting time allows the flavors to meld and develop, resulting in a more delicious sauce.

Nutritional Information

A single serving of this this easy Tzatziki Sauce recipe has about 47 calories, 2.5 grams of protein, 3.8 grams of fat, and 0.8 grams of carbohydrates.

This Tzatziki recipe yields approximately eight servings. The nutrition guidance is intended for informational purposes only. Please use it as a general guideline. If the nutrition information is important to you, you should independently verify it using your preferred tool.

Leftovers

Can I make Tzatziki Sauce ahead of time?

Yes, you can absolutely make this easy keto Tzatziki Sauce ahead of time. In fact, making it in advance gives it time to chill in addition to maximizing the flavor as the ingredients have time to meld and develop. After making, just store in the refrigerator in an air-tight container. Refrigerated Tzatziki will last for about 3-4 days.

Note: If you are making a large batch of Tzatziki for a party, it is easier to grate the cucumbers in a food processor.

A bowl of Tzatziki Sauce. — Tzatziki Sauce

How to serve Tzatziki Sauce

Tzatziki Sauce is incredibly versatile and can be served in various ways to complement a wide range of dishes beyond Mediterranean cuisine. Here are some popular and delicious ways to serve Tzatziki Sauce:

Dip: Tzatziki dip is fantastic as a healthy snack. It is fantastic with low carb vegetables like cucumbers, cauliflower, carrots, and bell peppers. For those not on a keto diet, it is particularly good with pita bread, pita chips, pizza and falafel.
Gyros and Souvlaki: Tzatziki is a classic topping for gyros and souvlaki. Drizzle it over grilled skewers of meat (often chicken, lamb, or pork) wrapped in pita bread with tomatoes, onions, and lettuce.
Mediterranean Platter: Include Tzatziki as part of a Mediterranean or mezze platter. Serve it alongside other dishes like hummus, falafel, olives, and stuffed grape leaves. It's great for dipping and adding contrast to the spread.
Salad Dressing: Use Tzatziki as a dressing for Greek salads or other green salads. It adds a creamy and tangy element that pairs well with fresh vegetables and feta cheese.
Sandwich Spread: Spread Tzatziki on sandwiches, keto lettuce wraps, or burgers for extra flavor and moisture. It's particularly delicious in chicken or lamb gyros wraps.
Grilled Meats: Serve Tzatziki as a side sauce for grilled meats, such as kebabs, steaks, or grilled chicken like Chicken Tikka. It provides a cooling contrast to the smoky flavors of grilled dishes.
Baked Potatoes: Use Tzatziki as a topping for baked potatoes, sweet potatoes, or even roasted vegetables. It adds a creamy and tangy twist to your side dishes.
Seafood: Tzatziki pairs well with seafood, particularly grilled or baked fish. It adds a refreshing touch that complements the flavors of the fish.
Breakfast: Tzatziki can be used as a creamy and savory topping for omelets, scrambled eggs, or breakfast wraps and is also as a spread on Turkish pide bread.

FAQs

Is Tzatziki sauce considered healthy?

Per WebMD and Harvard T.H. Chan School of public health, Greek yogurt, which is the base of Tzatziki sauce has many health benefits. These include having twice the amount of protein than regular yogurt, potassium which is important for blood pressure and keeping your heart beat regular, calcium which prevents osteoporosis and bacteria that support the digestive system. Tzatziki also includes many other healthy nutrients like vitamin C and vitamin K.
Is Tzatziki sauce considered keto friendly?
For those on a ketogenic diet, Tzatziki sauce may be a very good option because of the high protein, low carb content of Greek yogurt. One container of Fage Total 5% Greek yogurt (150 grams) for example, has 140 calories, 14 grams of protein, and 5 grams of carbohydrates.

How can you make Tzatziki sauce without cucumber?

You can make Tzatziki sauce without cucumber, by mixing 1 cup of Greek yogurt, 1 tablespoon each of lemon juice, olive oil and chopped dill, one grated garlic clove and a pinch of salt.

How do you make vegan Tzatziki sauce?

To make vegan Tzatziki sauce, use 1 cup of coconut milk yogurt instead of Greek yogurt. Add 1 tablespoon each of lemon juice, olive oil and chopped dill, one grated garlic clove and a pinch of salt. Mix thoroughly.

Is Tzatziki sauce keto friendly?

Tzatziki sauce is a great choice for a ketogenic diet because ¾ cups of full fat Greek yogurt (Fage Total 5% Milkfat) which forms the base of this sauce, contains 15 grams of protein, 9 grams of fat and only 5 grams of carbohydrates.

How many carbs are in Tzatziki sauce?

There are .8 grams of carbohydrates in 2 Tablespoons of Tzatziki sauce made with full fat Greek yogurt.

What can you do with leftover Tzatziki sauce?

Leftover homemade Tzatziki Sauce recipe should be stored in an airtight container in the refrigerator. It will last for up to 3 to 4 days. The container needs to be well sealed to prevent it from absorbing other odors in the fridge. Refrigerated Tzatziki Sauce will sometimes separate while sitting in the refrigerators so give it a good mix before using. In addition to using it as a healthy dip, you can also re-purpose Tzatziki Sauce as a marinade for chicken or beef, a salad dressing and as a sauce for burgers and sandwiches.

Is halal white sauce Tzatziki?

Halal white sauce is not Tzatziki as it does not contain cucumbers or dill which is an important characteristic of this Greek sauce. Halal white sauce is typically made with equal amounts of mayonnaise and yogurt and seasoned with salt, garlic and parsley. Tzatziki Sauce is made with yogurt, cucumber, dill, lemon juice, garlic, salt and olive oil.

How long does Tzatziki sauce last?

Stored in an airtight container, Tzatziki Sauce will last about 3-4 days in the refrigerator, depending on the freshness of the ingredients. If the sauce separates just give it a good mix before serving.

How to thicken Tzatziki sauce?

To thicken Tzatziki, you need to remove the water. The best way to do so is to line a small strainer with 3 layers of paper towels or coffee filters. Let it sit for a few minutes and then scrape the tzatziki back into the container. You might need to add a little more lemon juice or salt to adjust the seasoning. To prevent watery tzatziki in the first place, make sure you remove all excess water from the cucumber, do not use the seed part of the cucumber and use thick whole milk Greek yogurt.

Is Tzatziki Sauce considered keto friendly?

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