Fitness / June 13, 2023

Tzatziki Sauce Recipe

Go Greek with this recipe for tzatziki sauce — creamy yogurt imbued with cucumber and dill — perfect as a dip for your favorite snacks.

Table of Contents

If you take anything from this recipe, know that tzatziki — a popular Greek dip — can be used for so many non-Greek foods. This is why you really need to learn how to make it.

Another reason? It’s totally healthy, which isn’t something you can usually say about store-bought dips, or even dips in general. It contains Greek yogurt (I highly recommend you get the Greek variety; other yogurts just don’t cut it from a nutrition standpoint), cucumber, and dill — simple ingredients that you can find easily.

Take advantage of this simple dip that you will go back to again and again, no matter what you’re serving it with!

Why You Will Love This Recipe

It’s made with refreshing cucumber, creamy yogurt, and fresh dill.
All its ingredients can be easily found in your supermarket.
It can serve as a dip for so many foods (not just Greek cuisine): breads, meats, seafood, chips, sandwiches, and wraps.

Is Tzatziki Sauce Healthy?

The main ingredient of this recipe is Greek yogurt, an excellent source of protein and packed with probiotics and calcium. It also consists of cucumbers, which have a lot of water and so are a tasty way to stay hydrated. They also contain vitamins C and K, as well as potassium and magnesium. Speaking of vitamin C, the lemon juice contains a lot of it, as well as antioxidant and anti-inflammatory properties.

INGREDIENTS

This recipe contains a little bit of everything but is still very easy to assemble. Note the optional mint; I find it adds a nice finish to the dip but it’s not for everyone.

2 small cucumbers, finely grated
1 cup whole milk Greek yogurt
1/2 tsp lemon juice
1 tbsp extra-virgin olive oil
1 garlic clove, minced
¼ tsp sea salt
1 tbsp dill, chopped
1 tbsp mint, chopped (optional)

INSTRUCTIONS

Grate

Finely grate the cucumbers. Place them in a cloth or towel and squeeze to drain the water. Set aside.

Combine

In a bowl, combine the yogurt, finely grated cucumber, minced garlic, olive oil, chopped dill (and mint, if you like), lemon juice, and salt.

Mix

Mix well until combined. Serve in a bowl as a side dish or dip.

DEVOUR!

Variations

If you can’t find Greek yogurt, you can use any other plain yogurt, but do try to find the Greek variety; not only does it contain a lot of protein, but tzatziki is a Greek sauce, so using a Greek yogurt is appropriate!
If you are looking for a dairy-free substitute, you can use coconut yogurt, cashew yogurt, or soy yogurt.
Replace the dill or mint with other herbs of your choice, like coriander or parsley.

Serving Suggestions

I mentioned above what you can serve with tzatziki, so instead of repeating myself, I’ll list other Greek foods that I’ve made on FFF. Now, you can make a Mediterranean feast!

Greek Yogurt-Marinated Chicken with Zucchini Noodles: Most of the ingredients are in the title of the recipe so you already know what it contains. Plus, one of those ingredients is Greek yogurt, so it’s a convenient dish to make alongside the tzatziki!

Health Greek Yogurt Cheesecake: I’m not sure this qualifies as Greek cuisine but it DOES feature Greek yogurt, which makes this a relatively healthy cheesecake. And, as I note above, you’re already going to buy the yogurt for the tzatziki so may as well stock up and put some towards making this.

Greek Turkey Meatballs with Feta: This dish is low in carbs, gluten-free, and features another staple of Greek cuisine: feta cheese.

FAQs

Can I eat tzatziki on a diet?

Yes, you can! Tzatziki is diet friendly, as it’s low in carbohydrates and calories. It’s also a perfect dip for a ketogenic diet.

Why is my tzatziki watery?

If your tzatziki is watery, you probably didn’t squeeze out enough water from the grated cucumbers.

Why does my tzatziki become thicker after keeping it in the fridge?

This is normal. Cucumber contains lots of water. When it is chopped and added to other ingredients, it releases a lot of that water. The proteins in the yogurt mingle with that water and, in turn, the tzatziki takes on a gel-like texture.

How to Store Tzatziki

Tzatziki should be kept in an airtight container in the fridge. It will typically last up to 5 days. Depending on how long you wait before eating it again, there will be some separation, with water settling at the bottom. Give it a good stir before consuming.

If you choose to freeze the tzatziki, leave some space at the top of the container for expansion. It should keep in the freezer for up to 2 months. When you’d like to eat it, let it thaw overnight in the fridge. The thawing process may compromise the texture though, with it taking a watery consistency. Again, give it a good stir.