This easy recipe for Tzatziki sauce, made with Greek yogurt, grated cucumbers, garlic and fresh herbs takes just a few minutes to whip up!
Easy Tzatziki Sauce
Tzatziki (pronounced tsah-see-key) is a traditional Greek sauce or dip that is made from strained yogurt, cucumber, garlic, olive oil, lemon juice, and herbs such as dill, mint, or parsley. It is typically served as a condiment or dip with grilled meats, vegetables, or bread. Its refreshing and tangy flavor comes from the combination of yogurt and lemon juice. It is also a healthy, high protein and low-fat alternative to many other dips and sauces. For more of my favorite dips, try my Greek 7 Layer Dip, Whipped Feta Dip, and Greek Yogurt Caesar Dip.
Ingredients
- Greek Yogurt: you can use fat-free, reduced fat or full-fat, depending on your goals.
- Cucumber: Peel and seed one small cucumber. If you use an English cucumber, you don’t need to seed it.
- Garlic: Crush one garlic clove.
- Lemon: Stir in one teaspoon of lemon juice.
- Fresh Herbs: I like to use fresh chives and dill. Chives aren’t traditional, but I love their flavor in tzatziki. It’s also great with fresh mint leaves.
- Salt and Pepper to taste
How to Make Tzatziki Sauce
Straining the yogurt and cucumbers is a must to make the tzatziki thick, so don’t skip these steps! Once done, the dip comes together very quickly.
- Strain the yogurt in a fine mesh sieve or coffee filter over a bowl for a few hours in the refrigerator.
- Cucumber: Scoop out the cucumber seeds with a small spoon. Place the cucumber in a mini food processor or grate it with a box grater. Sprinkle it with a little salt and drain the liquid in a strainer. You may want to use the back of a spoon to help squeeze out any excess moisture.
- Combine all the ingredients in a bowl and refrigerate it for at least an hour before serving to let the flavors meld.
What do you eat tzatziki with?
There are so many ways to eat tzatziki. Here are some of my favorites:
- Serve this Greek yogurt sauce as a dip with veggies, pita bread, crackers, or pita chips
- Drizzle it over Greek Salad, Chicken Shawarma Kebab Salad, or Mediterranean Chicken Kebab Salad
- Dip souvlaki, gyro meat, fish, or my Spinach and Feta Stuffed Chicken Breasts in it
- In addition to being a popular dip or sauce, tzatziki is also used as a spread for sandwiches or wraps, spread it on Greek Turkey Burgers or Greek Turkey Meatballs.
- Or try it as a sauce on Tzatziki Fish Tacos and Chicken Tzatziki Bowls, which are delicious with it.
Variations:
- Make it Vegan: You can use dairy-free yogurt
- Add sour cream: You can make it creamier by adding half sour cream, half yogurt.
- Drizzle with extra virgin olive oil
How to Store
Tzatziki dip will last in the fridge for up to 5 days. If you want to make it for a party or meal prep, you could do so a day or two in advance.
FAQ
Is tzatziki high in calories?
Tzatziki is lower in calories compared to some other creamy sauces and dressings. Calorie count can vary depending on the yogurt used. I used fat-free Greek yogurt making this a low-calorie which is under 20 calories per serving (1/4 cup).
Is tzatziki healthier than sour cream?
Yes, tzatziki is healthier than sour cream because it is made with Greek yogurt, which is higher in protein and lower in fat compared to sour cream. Greek yogurt contains beneficial nutrients like calcium and probiotics. Additionally, cucumbers and herbs add additional nutritional value.
Is tzatziki high in carbs?
Greek tzatziki sauce does contain carbohydrates, primarily from the yogurt and any added ingredients like cucumbers. However, the amount of carbohydrates in tzatziki is low. This recipe contains less than 2 grams of carbohydrates per serving (1/4 cup).
More Greek Recipes You’ll Love
- Greek Chicken Meal Prep Rice Bowls
- Avgolemono Chicken and Rice Soup
- Mini Greek Spinach Pies
- Mediterranean Quinoa Salad
- Greek Nachos
Homemade Tzatziki Sauce Recipe
Ingredients
- 8 oz fat-free Greek yogurt, use full fat for Keto
- 1 small cucumber, peeled and seeded (1 cup grated and squeezed dry)
- 1 clove garlic, crushed
- 1 tsp lemon juice
- 1 tbsp fresh dill, chopped
- 1 tbsp fresh chives, chopped
- kosher salt and fresh pepper
Instructions
- Strain the yogurt using a metal strainer or a coffee filter for a few hours to remove as much liquid as possible. Set aside.
- Scoop seeds out of the cucumber with a small spoon. Place cucumber in a mini food processor or grate with a box cheese grater. Drain the liquid from the cucumber in a metal strainer and sprinkle with a little salt (this helps release the liquid). You may want to use the back of a spoon to help squeeze out any excess liquid.
- Combine strained cucumber, garlic, yogurt, salt, pepper, lemon juice, dill, chives and refrigerate at least 1 hour before serving.
- Makes about 2 cups. Store in refrigerator for about a week.
