For a light, tangy, and refreshing dip that’s full of flavor and protein, try this Healthy Tzatziki Sauce Recipe. It’s a wonderful seven-ingredient dish that’s ready in less than 15 minutes.
The perfect sauce for veggies or pita bread
Everyone loves a good dip recipe, and healthy tzatziki sauce definitely does not disappoint. It’s tangy, full of zesty flavors, and hits the spot every single time. It’s without a doubt one of my favorite Mediterranean/Greek foods.
For those that don’t know, Tzatziki sauce is made of a cucumber and yogurt base and is mixed with a variety of spices and lemon juice to achieve its signature flavor. It comes from the Middle East and Southeast Europe regions and is commonly served as a dip, sauce, or even a soup.
I love to pair this recipe with carrots, celery, and cucumbers, but it’s also delicious when used as a sandwich spread or eaten with a warm piece of pita! Serve it up at your next get together or munch on it during a weekend Netflix binge for a healthy snack that hits the spot.
Ingredients in healthy tzatziki sauce
This dipping sauce requires seven different ingredients. The yogurt and cucumber will make up the bulk of the recipe, and the remaining ingredients will be used for flavor.
- Greek yogurt
- English cucumber
- Lemon juice
- Chopped dill
- Garlic
- Salt
- Pepper
As far as tools go, be sure to have two mixing bowls and a stirring utensil handy.
How to make this healthy tzatziki sauce recipe
Tzatziki sauce is comprised of three steps and only takes about 12 minutes to whip together! In no time, you will have a delicious sauce that pairs wonderfully with a variety of veggies and breads.
First, place the diced cucumber in a bowl and sprinkle a bit of salt on top. Let it sit for 10 minutes to release any extra moisture.
Meanwhile, mix the Greek yogurt, lemon juice, dill, garlic, salt, and pepper.
Drain the cucumber, then add it into the bowl with the above mixture and stir to combine. Taste and add additional salt and pepper as needed.
Is tzatziki sauce healthy?
Heck yeah! Tzatziki sauce is a wonderful low calorie sauce option. When paired with veggies or other dipping items, it’s very filling, making it a more-than-worth-it snack!
Healthier tzatziki sauce questions
Here are some commonly asked questions that you may find helpful!
Do I have to use Greek yogurt?
I do recommend sticking with Greek yogurt to achieve the desired consistency and flavor. Using Greek yogurt also adds heaps of protein! However, it is possible to make this recipe with sour cream. Be sure to look up the exact measurements if using this substitute.
Do I have to use an English cucumber?
Not necessarily, though I recommend it! English cucumbers tend to have a sweeter taste which works well in this recipe. If you only have a regular cucumber, however, you can still make this recipe!
How is tzatziki different from hummus?
Tzatziki and hummus, though both dips, are wildly different. Where tzatziki is made from a yogurt and cucumber base, hummus is made from chickpeas. Tzatziki tends to be light and refreshing, and hummus is thicker and heartier. Both, however, are delicious!
How to store tzatziki
Store leftover tzatziki in a securely sealed container in the refrigerator. Eat within 2-3 days.
Do you love dips as much as me? Try these!
Here are some of my all time favorite dip and sauce recipes. They’re perfect for eating alongside veggies, chips, pretzels, and even chicken wings!
Recipe by Erin Morrissey + Photos by Quarter Soul Crisis
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Healthy Tzatziki Sauce Recipe
- Prep Time: 5
- Total Time: 5
- Yield: 2.5 cups 1x
- Diet: Gluten Free
Description
For a light, tangy, and refreshing dip that’s full of flavor and protein, try this Healthy Tzatziki Sauce Recipe. It’s a wonderful seven-ingredient dish that’s ready in less than 15 minutes.
Ingredients
- 2 cups plain Greek yogurt (2% is recommended)
- 1 cup english cucumber, deseeded + diced very small.
- 1/3 cup lemon juice
- 1/2 cup fresh chopped dill
- 2 cloves minced garlic
- 1 tsp salt
- 1/4 tsp pepper
Instructions
- Placed diced cucumber with a sprinkle of salt in a bowl and let sit for 10 minutes to release any extra moisture.
- Meanwhile, mix together yogurt, lemon juice, dill, garlic, salt and pepper.
- Drain cucumber, then add it in and stir to combine. Taste and add any additional salt or pepper.
- Category: dinner, sauce
- Method: mix
- Cuisine: Greek
Keywords: healthy tzatziki sauce, tzatziki sauce, greek yogurt tzatziki
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Jaymey says
Delish! Saw the post on Instagram and it sounded soooo cool and refreshing, plus I had some pita chips to use up! I made it with Icelandic Provisions plain Skyr…. it’s soooo good and I grated my cucumber. Great recipe, thanks Erin!
★★★★★
Afton Jackson says
Wow, I never knew that such a healthy sauce was so commonly used in Greek cooking. My eating habits for the past years have finally caught up with me and I wanted to incorporate healthier meals into what I eat, so finding out that Greek food used a sauce like this very commonly really got me hankering for some. With this in mind, I’ll take note of your sauce recipe and look for any restaurant that I can order Greek food from before trying to do it myself. Thank you so much!
Emma says
Really good! Pairs great with the Greek turkey burger and is really great to dip veggies in!! Highly recommend!!
★★★★★