Healthy Homemade Tzatziki Sauce Recipe

One of my favorite way to add flavors to dishes is with healthy, easy to make sauces and dips! This Healthy Tzatziki is so easy and fresh and takes any dish to the next level! It’s also amazing on it’s own and is the perfect snack with pita chips!

This Healthy Tzatziki sauce was definitely inspired by our recent honeymoon to Greece! One of the things I fell in love with the most was just how delicious and FRESH all the food was. And this tzatziki is just that! Creamy, fresh and full of soooo much flavor!!

This dip is also incredible light and only 50 calories per serving. It’s made lighter by using nonfat Greek yogurt and less olive oil than traditional tzatziki recipes. 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!

QUALITY INGREDIENTS MATTER

I do want to stress the importance of quality ingredients in this recipe.

Since we are using nonfat Greek yogurt and that is the largest component of this recipe, make sure to use a good, THICK kind. My favorite is Fage.

Maybe even more important than the yogurt is the olive oil since it is used twice in this recipe, both mixed into the dip and as a drizzle. So make sure to use a good quality kind! Pick an extra virgin olive oil that is made for dressings and marinades (versus one made for cooking). Extra light olive oil is for cooking at high temperatures and not ideal for this recipe.

Will this tzatziki still be good even if you have to use a knock off brand of yogurt or extra light olive oil? Sure! But I promise you it will be NEXT LEVEL if prioritize these two ingredients 🙌🏼

WHY YOU’LL LOVE THIS HEALTHY TZATZIKI

  • Super easy to make and ready in 10 minutes!
  • Light and refreshing – only 50 calories per serving!
  • Perfect on pitas, salads, sandwiches😍
  • A great healthy snack on it’s own – I love dipping it with pita chips!
  • Way better than store-bought and almost 5g of protein per serving!

INGREDIENTS

  • Cucumber – I used a large, english cucumber for this recipe. My cucumber was 240g before I drained it and 115g after being drained. 115g of cucumber was what added to the recipe.
  • Yogurt – I used plain nonfat Greek yogurt. The thicker the better! Fage is my favorite. Feel free to sub with a dairy-free alternative if you prefer.
  • Garlic – fresh is definitely preferred over the powder for this recipe. A clove, the already minced kind or your can use the frozen cubes.
  • Olive oil – make sure it’s extra virgin olive oil!
  • Fresh dill – I prefer the fresh but you can use good quality dried dill if you wish.
  • Lemon juice – I also think fresh is best for this recipe! But if needed you can use store bought.
  • Salt and pepper – fresh cracked for the pepper if you have it!!

HOW TO MAKE HEALTHY TZATZIKI

  1. Grate the cucumber. 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.
  2. In a large mixing bowl, add the cucumber, yogurt, garlic, 1/2 Tbsp of the olive oil, dill, lemon juice and salt. Mix until everything is well combined.
  3. Let rest for a few minutes for flavors to come together.
  4. Drizzle the remaining 1/2 Tbsp of olive oil on top and serve immediately!

HEALTHY TZATZIKI FAQ

How do I store this dip?

Store in an airtight container in the refrigerator.

How long does 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 should I serve with this dip?

This makes a great snack with pita chips or fresh veggies. It is also delicious on salads, wraps, pitas, grilled chicken, just about anything!!

WANT TO MAKE THIS RECIPE?

If you try this Healthy Tzatziki and love it, please rate this recipe!

You can also tag me on Instagram, @LaurenFitFoodie. It makes my day seeing your yummy recreations!

Yield: 16 servings

Healthy Tzatziki

Healthy Tzatziki

One of my favorite way to add flavors to dishes is with healthy, easy to make sauces and dips! This Healthy Tzatziki is so easy and fresh and takes any dish to the next level! It's also amazing on it's own and is the perfect snack with pita chips!

Prep Time 10 minutes
Total Time 10 minutes

Ingredients

  • 1 large english cucumber (115g*)
  • 1.5 cups plain nonfat Greek yogurt (340g)
  • 2 garlic cloves (or 1 tsp minced garlic)
  • 1 Tbsp olive oil, divided (15g)
  • 2 Tbsp fresh dill, chopped (4g)
  • 1 Tbsp fresh lemon juice (15g)
  • 1/2 tsp salt
  • Fresh cracked black pepper for topping

Instructions

  1. Drain the grated cucumber as much as possible by using a cheesecloth or by pressing down with paper towels to remove excess water. Do this until all the liquid is out.
  2. In a large mixing bowl, add the cucumber, yogurt, garlic, 1/2 Tbsp of the olive oil, dill, lemon juice and salt. Mix until everything is well combined.
  3. Let the mixture rest for a few minutes for the flavors to meld together. Taste to see if you need to add any extra herbs, lemon juice, salt, etc. and adjust accordingly.
  4. 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

*My cucumber was 240g before I drained it and 115g after being drained. 115g of cucumber was what was added to the Tzatziki.

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

MFP Entry: LFF Healthy Tzatziki

Nutrition Information:

Yield:

16

Serving Size:

2 Tbsp (30g)

Amount Per Serving: Calories: 50Total Fat: 1.8gSaturated Fat: 0.3gCarbohydrates: 3.5gFiber: 0.3gSugar: 2.3gProtein: 4.9g

Did you make this recipe?

Please leave a comment on the blog or share a photo on Instagram and tag me @LaurenFitFoodie! 

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