Tzatziki sauce is a beloved sauce in Mediterranean cuisine. Whether you’re dipping pita bread, adding a dollop to grilled meats, or using it as a refreshing topping for salads, tzatziki brings a burst of freshness to any dish. While traditional tzatziki recipes can be rich in calories and fat, I’ve crafted a healthier version that doesn’t compromise on taste. Packed with wholesome ingredients and bursting with flavor, this homemade tzatziki sauce will elevate your meals while keeping your health goals in check. It is light, creamy, and packed with delicious herbs.
I love Greek food so I keep this handy in my fridge often during those summer months to go with my staple recipes such as my Greek Power Bowls and my Spinach & Feta Turkey Burgers.
BE SURE TO SAVE THIS RECIPE TO YOUR FAVORITE PINTEREST BOARD FOR LATER!
Greek yogurt is not just a tasty addition to your meals; it also offers several health benefits. Here are some of the key advantages of incorporating Greek yogurt into your diet:
- High Protein Content: Greek yogurt is an excellent source of protein, which is essential for building and repairing tissues, supporting muscle growth, and maintaining overall health. Protein also helps keep you feeling full and satisfied, making Greek yogurt a great option for those looking to manage their weight.
- Rich in Calcium: Like other dairy products, Greek yogurt is a good source of calcium, which is crucial for maintaining strong bones and teeth.
- Probiotic Benefits: Some varieties of Greek yogurt contain probiotics, which are beneficial bacteria that support gut health.
- Versatility in Cooking: Greek yogurt’s thick and creamy texture makes it a versatile ingredient in cooking and baking. You can use it as a healthier substitute for sour cream, mayonnaise, heavy cream, or even butter in recipes, reducing the overall calorie and fat content of dishes without sacrificing taste or texture.
- Nutrient Dense: Greek yogurt is packed with essential nutrients, including vitamins B12 and B6, potassium, phosphorus, and magnesium. These nutrients play various roles in supporting overall health, from energy metabolism to heart function.
Ingredients
- Greek Yogurt – 1 cup of plain, non-fat Greek yogurt. Make sure it is nice and thick, like Fage
- Grated Cucumber – 1/4 of a medium cucumber, grated. Be sure to also squeeze any extra liquids out with a towel so that the sauce is not too runny!
- Dill – I used 1 teaspoon of dried dill, but definitely use fresh if you have that on hand! If you are using fresh dill, you will need 1 tablespoon.
- Minced garlic – Measure with your heart, but I used roughly 1 tsp.
- Lemon Juice – Just a squeeze to give it a little bit of a tang.
- Olive Oil – 1 teaspoon, for flavor and creaminess.
- Sea Salt – To taste.
- Lemon Zest (Optional) – To bring out the lemon flavor even more without making the tzatziki sauce too runny.
How To Make It
Prepare the cucumber:
Grate 1/4 of a medium cucumber and place it in a clean kitchen towel or paper towels. Squeeze out as much liquid as possible to prevent the sauce from becoming too runny.
Add ingredients to a bowl:
In a medium mixing bowl, combine:
- 1 cup plain, non-fat Greek yogurt
- The grated, squeezed cucumber
- 1 teaspoon dried dill (or 1 tablespoon fresh dill)
- 1 teaspoon minced garlic (or to taste)
- A squeeze of fresh lemon juice
- 1 teaspoon olive oil
- Sea salt to taste
- Optional: a pinch of lemon zest for extra brightness
Mix well:
Stir everything together until well combined and smooth.
Optional – blend for a thinner texture:
If you prefer a smoother, thinner consistency, you can blend the sauce.
Taste and adjust:
Add more salt, lemon juice, or garlic to your preference.
Chill and store:
Refrigerate in an airtight container for 3–4 days. The flavors deepen over time, so it’s even better the next day!
How To Store Leftovers
You can store leftovers in an airtight container in the fridge for up to two weeks. You can also divide the sauce into individual sauce containers such as these ones to grab and go with your weekly meal prep!
Serving Suggestions
- As a dip for veggies, pita, or meat skewers
- Spread on sandwiches, wraps, or burgers
- Drizzle over grain bowls or roasted veggies
Check me out on Social Media!
I post all my recipes on social media as well and you can stay up to date on what I am up to! Also, I love seeing people try my recipes! When make these, snap a picture, and share it to your socials. Tag @cookingkatielady and #cookingkatielady so I can admire your masterpiece and share with others!
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Description
Packed with wholesome ingredients and bursting with flavor, this homemade tzatziki sauce will elevate your meals while keeping your health goals in check.
Ingredients
Instructions
Grate and strain the cucumber:
-
Grate 1/4 of a medium cucumber. Place it in a clean kitchen towel or paper towel and squeeze out as much liquid as possible to prevent a watery sauce.
Combine ingredients:
-
In a medium bowl, mix together the Greek yogurt, strained cucumber, dill, minced garlic, olive oil, lemon juice, sea salt, and optional lemon zest.
Mix until well combined:
-
Stir until the sauce is thick, creamy, and evenly mixed.
Optional blending:
-
For a smoother texture, blend all ingredients briefly—but note that this will thin the sauce slightly.
Taste and adjust:
-
Add more salt, garlic, or lemon juice if desired.
Chill and serve:
-
Store in an airtight container in the fridge for 3–4 days. Best served chilled.
Nutrition Facts
Nutrition Facts
Servings 6
- Amount Per Serving
- Calories 32kcal
- % Daily Value *
- Total Fat 1g2%
- Saturated Fat 0.1g1%
- Sodium 15mg1%
- Total Carbohydrate 2g1%
- Sugars 2g
- Protein 4g8%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
Did you make this recipe?
The next time you make it, snap a picture, and share it to your socials. Tag @cookingkatielady and #cookingkatielady so I can admire your masterpiece and share with others!:)
Please note that my nutrition label is approximate and has slight rounding.
