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5 from 9 votes
Home By Course Sauces & Dressings

Tzatziki Sauce (protein-packed)

Tzatziki is one of the the best flavor makers out there! This creamy, chilled sauce is packed with bold, fresh flavor and is perfect to add to pita, sandwiches, grilled veggies, Greek night, so much! Plus it will help you hit your protein goal, 1/4 cup is packed with 10g of protein!

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By: Lauren published: Jun. 22, 2022 updated: Jul. 16, 2024 Comments

This post may contain affiliate links. Please read my disclosure policy.

Contents hide
About This Recipe
Why You’ll Love This Tzatziki Sauce
Ingredients and Substitutions
How To Make
Expert Tips
FAQ: Tzatziki Sauce
More Healthy Sauce Recipes
Tzatziki Sauce
MyFitnessPal Entry
Did You Make This?

About This Recipe

Ever since our honeymoon in Greece all I want is ALL the Greek food! And I want to drown everything in Tzatziki.

It’s SO good and such a flavor maker. And so light and refreshing. The grated cucumber packs volume while keeping the tzatziki low in calories. And the lemon juice, fresh dill and garlic give it all the flavor!

This tzatziki is a must for Greek night and perfect with greek turkey burgers and chicken gyros! Or for a high protein snack or appetizer, enjoy with some warm pita bread.

Truly sauces are FLAVOR MAKERS! Check out all my other lightened up sauces and dressings for more ways to sauce it up!

Why You’ll Love This Tzatziki Sauce

  • Creamy, tangy, fresh, bold flavor. All the taste elements you want in a sauce!
  • Healthy and nutritious. Packed with active cultures from the Greek yogurt, plus vitamins, minerals and protein. 10g of protein per 1/4 cup! 
  • Quick & easy. We can make this in 10 minutes
  • Perfect on gyros, burgers, bowls, sandwiches, etc.
  • A great high protein snack on its own. Perfect with some baby carrots and pita chips!

Ingredients and Substitutions

  • Cucumber – we’re going to shred it. You’ll need one large english cucumber or about 3 small cucumbers.
  • Yogurt – any plain Greek yogurt works. You can use whole, low fat or non fat. Whole milk Greek yogurt will be thicker and a little richer but you can use low-fat and nonfat Greek yogurt too. A good quality, thick Greek yogurt is best since it’s the star of this recipe.
  • Garlic – fresh is definitely preferred over the powder for this one. A clove, the already minced kind or your can use the frozen cubes (I love these for convenience).
  • Olive oil – make sure it’s extra virgin and not “light” olive oil
  • Fresh dill – fresh dill is definitely going to give the best flavor but you can use good quality dried dill if that is all you have.
  • Lemon juice – preferably freshly squeezed lemon juice
  • Salt and pepper – freshly cracked for the pepper if you have it!!

How To Make

  1. Grate the cucumber (I used the large holes on my box grater for this).
  2. Then drain the grated cucumber as much as possible by using a cheesecloth or by pressing down with paper towels to remove the excess water. Do this until all the liquid is out.
  3. Combine the drained cucumber, yogurt, garlic, 1/2 tablespoon of olive oil, dill, lemon juice and salt in a bowl.
  4. Let sit for a few minutes to give the flavors a chance to come together. Drizzle the remaining 1/2 tablespoon of olive oil and add a few cracks of black pepper. Serve with warm pita bread and enjoy!
Ingredient Quality Matters!

Expert Tips

Since Greek yogurt is the largest component of this recipe, it’s important to use a good quality, thick yogurt.

The olive oil is also important since it is used twice in this recipe, both mixed into the dip and as a drizzle.

Pick an extra virgin olive oil that is made for dressings and marinades versus a light olive oil which is used for cooking at high temperatures and not ideal for this recipe.

FAQ: Tzatziki Sauce

What is tzatziki?

Tzatziki is yogurt based sauce made with strained yogurt (traditionally sheep or goats milk but Greek yogurt is widely used now), cucumbers, olive oil, garlic, lemon and dill. It’s authentic to Greek culture and very popular across the Middle East. It’s a creamy and fresh, cool sauce that is used to help balance out really seasoned and spicy meat. Because of its unique taste and texture profile, it’s used vastly in the Mediterranean diet, and now across the world to elevate any food or dish.

How long does homemade Tzatziki last?

Homemade tzatziki sauce can last for up to 2 weeks, when using fresh yogurt and stored in an airtight container in the fridge.

How to use Tzatziki?

There are endless ways to enjoy! It’s perfect to throw on burgers, gyros, sandwiches, grilled veggies, or any kind of bowl to add a creamy, fresh element. You can use it as a sauce, appetizer or snack. I love building a lunch snack plate with mediterranean orzo salad, tzatziki, pita and grilled chicken or salmon.

More Healthy Sauce Recipes

Lemon dill sauce in a small bowl with a whisk.

Healthy Lemon Dill Sauce for Salmon (and So Much More!)

Low Calorie Special Sauce (In-N-Out CopyCat)

Skinny Yum Yum Sauce (Low Calorie, High Flavor)

5-Minute Healthy Cilantro Lime Sauce (Low Calorie)

Did you make this? If you snap a photo, please be sure leave a review, tag me on Instagram or TikTok at @LaurenFitFoodie or hashtag #LaurenFitFoodie so I can see your creations!

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5 from 9 votes

Tzatziki Sauce

? Dairy-Free ? Gluten-Free ? High Protein ? Low Carb ? Macro-friendly ? Vegetarian
Tzatziki is one of the the best flavor makers out there! This creamy, chilled sauce is packed with bold, fresh flavor and is perfect to add to pita, sandwiches, grilled veggies, Greek night, so much! Plus it will help you hit your protein goal, 1/4 cup is packed with 10g of protein!
Yield: 16 servings
Prep: 10 minutes mins
Total: 10 minutes mins
Calories: 50kcal
Protein: 4.9g
Fat: 1.8g
Carbs: 3.5g

Ingredients

  • 1 large english cucumber (115g)
  • 1.5 cups plain Greek yogurt (340g) nonfat, 2%, whole all work
  • 2 garlic cloves minced
  • 1 Tbsp olive oil (15g) divided
  • 2 Tbsp fresh dill chopped
  • 1 Tbsp lemon juice (15g)
  • 1/2 tsp salt
  • freshly cracked black pepper to garnish

Before You Begin! If you make this, please leave a review and rating letting us know how you liked this recipe! This helps our business thrive & continue providing free recipes. Scroll for macros and MyFitnessPal code.

Instructions

  • Grate the cucumber (I used the large holes on my box grater for this).
  • Then drain the grated cucumber as much as possible by using a cheesecloth or by pressing down with paper towels to remove the excess water. Do this until all the liquid is out.
  • Combine the drained cucumber, yogurt, garlic, 1/2 tablespoon of olive oil, dill, lemon juice and salt in a bowl.
  • Drizzle the remaining 1/2 Tbsp of olive oil on top of the Tzatziki. Serve immediately or add to an airtight container in the refrigerator for up to a week.

Notes

How to store: store tzatziki in an airtight container in the refrigerator.  Homemade tzatziki sauce will stay fresh for up to 2 weeks stored this way (given you’re using fresh Greek yogurt)
Nutrition notes: My cucumber was 240g before I drained it and 115g after being drained. 115g of cucumber was what was added to the Tzatziki. Nutrition calculated using nonfat Greek yogurt.

Nutrition Information

Serving: 2Tbsp (30g), Calories: 50kcal (3%), Carbohydrates: 3.5g (1%), Protein: 4.9g (10%), Fat: 1.8g (3%), Saturated Fat: 0.3g (2%), Fiber: 0.3g (1%), Sugar: 2.3g (3%)

Nutrition is hand-calculated and accurate. No autocalulations! However, note that values can vary based on the brands you use and if you substitute ingredients.

MyFitnessPal Entry

LFF Healthy Tzatziki

© Author: Lauren

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Lauren

Lauren

Lauren lives with her husband, Simon and two dogs, Finley and Cookie, in the Carolina’s. She has college degrees in Nursing and Exercise Science, is a NASM certified trainer and spent many years as a macro coach before transitioning to full time blogging. She loves staying active, being creative and recreating her favorite comfort food dishes into healthier, lightened up versions. Desserts are her speciality!

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Hey There!

I’m Lauren, a food lover sharing healthy, macro-friendly recipes that taste good and you can feel good about eating. Here you’ll find everything from breakfasts to easy dinners to lightened up desserts because desserts are absolutely mandatory around here!

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