Healthy Homemade Tzatziki Sauce

Prep Time 5 mins
Total Time 5 mins
Cuisine:
Courses:
Difficulty: Beginner
Servings: 6
Calories: 32 kcal
Best Season: Suitable throughout the year
Ingredients
  • 1 cup plain, nonfat Greek yogurt
  • ¼ medium cucumber (grated with liquid squeezed out)
  • 1 tsp olive oil (extra virgin)
  • 1 tsp garlic (minced)
  • 1 tsp dried dill (or 1 tbsp. fresh)
  • 1 tbsp fresh lemon juice
  • 1 pinch sea salt
  • Lemon zest (optional, to bring out more lemon flavor)
Instructions
    Grate and strain the cucumber:
  1. 1
    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.
    2. Combine ingredients:
  2. 2
    In a medium bowl, mix together the Greek yogurt, strained cucumber, dill, minced garlic, olive oil, lemon juice, sea salt, and optional lemon zest.
    3. Mix until well combined:
  3. 3
    Stir until the sauce is thick, creamy, and evenly mixed.
    4. Optional blending:
  4. 4
    For a smoother texture, blend all ingredients briefly—but note that this will thin the sauce slightly.
    5. Taste and adjust:
  5. 5
    Add more salt, garlic, or lemon juice if desired.
    6. Chill and serve:
  6. 6
    Store in an airtight container in the fridge for 3–4 days. Best served chilled.

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.

Keywords: healthy tzatziki sauce, dairy free tzatziki, high protein tzatziki, gluten free tzatziki sauce, Greek yogurt tzatziki recipe, homemade tzatziki dip, clean ingredient tzatziki, Whole30 tzatziki sauce, paleo tzatziki, Mediterranean tzatziki recipe, low calorie tzatziki, healthy Greek sauce, healthy cucumber yogurt sauce, refined sugar free tzatziki, tzatziki for meal prep
Did you make this recipe?

Tag @cookingkatielady & use the hashtag #cookingkatielady so I can see your creations!

Pin this recipe and share it with your followers!

Read it online: https://cookingkatielady.com/recipe/healthy-tzatziki-sauce/