Tzatziki is a common dip or sauce from the Middle East and Mediterranean region. It’s traditionally made yogurt, olive oil, some kind of acid (like vinegar or lemon juice), salt, and herbs. It is light and fresh and can be used in tons of ways!
Tzatziki starts with a base of plain Greek yogurt. I love the brand Fage and Chobani, but any brand will do. I used 0% fat, but full fat yogurt will give you a richer sauce. But I promise non-fat yogurt won’t compromise the flavor of the tzatziki!
Tzatziki is super easy to make. After removing the seeds of your cucumber and shredding it (I used a cheese grater to shred mine) you’ll want to squeeze as much liquid from your cucumber as possible. If you skip this step you’ll lose flavor and your sauce will be too runny.
Then you’ll add in your minced garlic, lemon juice, olive oil, dill, salt and pepper. I highly recommend you buy fresh dill for this recipe. Remember—Fresh is Best! But, if you can’t find fresh dill, dried will do in a pinch.
One of my favorite things about this sauce, besides the amazing flavor, is that it’s light and healthy! It’s got protein, just a little bit of fat, and is relatively low in carbohydrates. It’s not crazy high in calories which makes it a perfect addition to, well, everything (if you’re me). Seriously, I want to put it on everything.
Try this tzatziki with raw vegetables, grilled meats, or on your sandwiches and wraps! Its light fresh taste will brighten up whatever you pair it with.
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- 2 cups plain Greek yogurt (I used 0% fat Fage)
- 2 teaspoons minced garlic
- 1 cucumber, seeded and finely shredded
- Juice of 1 lemon (3-4 tablespoons of lemon juice)
- 1 tablespoon olive oil
- ½ teaspoon sea salt
- 1/8 teaspoon black pepper
- 1 tablespoon fresh dill, finely chopped or 2 teaspoons dried dill
- 1. Slice cucumber in half long ways. Use a spoon to scrap the center of the cucumber and remove seeds. Use a grater to shred cucumber. Place shredded cucumber in a cheese cloth or several paper towels layered together. Squeeze as much liquid as you can from the cucumbers and discard juice.
- Place all ingredients in a bowl and mix together thoroughly. If cucumber dip is too thick you can add 1 additional tablespoon of olive oil.
Fresh dill will give it a much better flavor, but if you can’t find it dried dill will do in pinch.
Amount Per Serving: Calories: 25Total Fat: 1gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 1gCholesterol: 1mgSodium: 68mgCarbohydrates: 2gFiber: 0gSugar: 1gProtein: 3g
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Love Mediterranean food? Try these other delicious recipes:
originally posted 11/9/18