How to Make Tzatziki

Learn How to Make Tzatziki sauce with this quick and easy homemade tzatziki recipe.  It’s perfect to serve with grilled salmon, wraps, pita chips and vegetables or your favorite Mediterranean dish.

This creamy cucumber tzatziki recipe is a versatile dip that is quick and easy to make and its loaded with flavor.

Tzatziki Sauce Recipe

This easy tzatziki sauce recipe calls for just 7 ingredients and it comes together in a pinch! 

• Greek Yogurt – We use full fat Greek yogurt for a fuller richer flavor, but you could use low fat if you like. If you use regular yogurt, the tzatziki will be too runny.
• Cucumber – Use English cucumber for this recipe, grated or finely minced. English cucumbers are seedless and have a thin skin so they don’t need to be peeled.  If you use garden cucumbers, you’ll want to peel them and scrape the seeds away before adding to the yogurt.
• Garlic – We use fresh garlic which adds a lot of flavor to the mix. Use 1-2 cloves for a mild flavored tzatziki, or 3-4 cloves for a more robust garlic flavor.
• Lemon juice – A little lemon juice adds a nice fresh perky flavor to the sauce
• Fresh dill – Use fresh dill if you can, it has fresh and perkier flavor than dried
• Seasoning. Use sea salt and freshly ground black pepper to taste
• Extra-virgin olive oil – We give the tzatziki a good drizzle of olive oil just before serving.

How To Make It

This tzatziki sauce comes together in about 10 minutes start-to-finish. 

1. Greek yogurt.  We use a strained Greek yogurt for this recipe.  Place the yogurt in a cheese cloth or paper towels and squeeze out all the excess moisture.  
2. Grate and strain cucumber.  Using a box grater or finer hand-held grater and grate the cucumber. Place the grated cucumber on a cheese cloth or a paper towel and squeeze out all the liquid over a bowl or the sink. It’s key to remove as much moisture from the cucumbers as possible.
3. Blend ingredients. Add the strained yogurt, cucumber, minced garlic, dill and lemon juice to a large bowl.  Using a fork stir to blend the ingredients until well incorporated.
4. Seasoning. Season with salt and freshly ground black pepper to taste.
5. Refrigerate. Refrigerate for 30-60 minutes before serving.

What Is Tzatziki Sauce

Tzatziki (pronounced tuh-ZEE-kee) is a popular yogurt based dip (or sauce) that’s often served with Mediterranean and Middle Eastern dishes. It’s flavorful and creamy with a slightly tangy and garlicky flavor. Tzatziki is rich with protein and healthy fat and makes a healthier choice for serving as a dip (with fresh veggies) rather than a higher calorie dip made with mayonnaise or sour cream. 

Serving Suggestions

This creamy tzatziki is a perfect sauce to serve with a variety of meals and healthy snacks.

• Mediterranean dishes: Serve as a dipping sauce to Chicken Shawarma and Chickpea Patties 
• Greek Dishes: Slather it on Grilled Turkey Burgers and add a dollop to this Greek Chicken Bowl
• Vegetables: Serve as a dipping sauce for these Cheesy Quinoa Broccoli Patties,  Baked Zucchini Chips and Oven Roasted French Fries
• Fish: It makes a great sauce to serve with grilled salmon
• Baked potatoes: Serve baked potatoes with tzatziki sauce rather than high calorie sour cream
• Wraps and pitas: Use it to prepare wraps and pitas with for extra flavor and creaminess
• Appetizer platters: Serve with baked pita chips, crackers, raw vegetables, olives and hummus

How To Store It

Keep tzatziki in an air-tight container in the refrigerator where it’ll last up to 5 days. Give it a good stir just before serving.

Is Tzatziki Healthy

Yes! Tzatziki is healthy. It’s a good source of protein and it’s low in calories. Two tablespoons tzatziki contains about 30 calories compared to 46 calories in two tablespoons of sour cream and 115 calories in two tablespoons of mayonnaise, making tzatziki a healthier option.  One of the main ingredients in tzatziki is grated cucumber which is a great source of nutrients such as vitamin C, vitamin K and magnesium. The fresh herbs added to tzatziki (dill and sometimes mint) are rich with antioxidants that fight free radicals.

Greek Yogurt Health Benefits

There’s a lot of choices out there when buying Greek yogurt. The best Greek yogurt to reach for at the market is plain and unsweetened yogurt.

• Probiotics.  Greek yogurt is rich with healthy bacteria (called probiotics) that’s important for a strong immune system as well as soothing digestive issues. Healthy bacteria helps to balance our digestive tract so we won’t have too much bad bacteria building up in our system.
• Protein. Greek yogurt is a rich source of protein that your body uses to build healthy bones, muscles, cartilage, skin and hair. Protein is also needed for energy and important for a healthy immune system.
• Calcium. Greek yogurt is a good source of calcium which is vital for building strong bones and muscle and helping to reduce the risk of osteoporosis.
• Potassium. Greek yogurt is also a good source of potassium which helps regulate blood pressure and balance sodium levels in our body.
• Vitamin B12. Greek yogurt is a good source of Vitamin B12 which is needed for the formation of red blood cells and DNA synthesis.

Benefits of Cucumbers

Cucumbers are low in calories and high in fiber and they are made up of about 95% water. It’s best to consume the cucumber skin which is rich with fiber and vitamin K.

• Promotes Hydration. Cucumber is made up of about 95% water, which helps keep the body hydrated. (1) (2)
• Weight Management. Cucumbers are low in calories, carbs, and fat and high in fiber, so they make a great addition to any weight management plan. (3)
• Digestion. Cucumber is rich with fiber which helps to promote a clean gut, a healthy digestive system and possible weight loss.  (4)
• Detoxification. Cucumber seeds act as natural diuretic that help to pass urine and flush out excess waste and toxins. Drinking cucumber detox water is an easy way to take advantage of cucumber’s detoxification benefits.
• Antioxidants. Good source of antioxidants, including flavonoids and tannins which help block harmful free radicals which in turn may help reduce risk of chronic disease. (5)
• Blood Sugar. Consumption of cucumbers may help regulate blood sugar levels. (6)

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