This healthy Tzatziki sauce recipe is light, tangy and so creamy, and refreshing. You can make it in 10 minutes with only a few ingredients and enjoy it as a dip with fresh veggies and pita chips or drizzled on salads, chicken or Greek meatballs. It makes the best healthy appetizer or snack that everyone will love!
I love TZATZIKI and this healthy Tzatziki sauce is a dip that everyone will enjoy! It’s creamy, light, and a little tangy with gorgeous fresh diced cucumber and dill for extra flavor and crunch. It comes together quickly and everyone loves it! Serve it with chopped fresh veggies, naan bread, or pita chips.
You may also want to try this blender hummus or caesar dressing next!
What is Tzatziki Sauce?
Tzatziki is a yogurt-based creamy sauce/dip that combines plain greek yogurt with diced cucumber, garlic, lemon, and dill, usually topped with a drizzle of olive oil. It originated in the Middle East and is typically made with a goat’s milk-based yogurt but in this recipe, it is made with plain greek yogurt since it is more accessible.
I actually love the greek yogurt in this Tzatziki recipe since it is low in fat and contains extra protein.
What does tzatziki taste like?
Tzatziki is a creamy, cool and refreshing sauce or dip that has hints of garlic, lemon and dill throughout. The cucumber gives this sauce a nice fresh burst of flavor that takes it to a whole new level. You can make tzatziki lighter by using low-fat or non fat Greek yogurt or enjoy a creamier, richer version using full-fat Greek yogurt.
Healthy Tzatziki sauce ingredients
You will love this fresh tzatziki sauce recipe that can be whipped up in minutes. Here is the list of ingredients you’ll need to make it:
- Greek yogurt – plain, thick Greek yogurt. You can use nonfat or regular greek yogurt. Non fat or lower fat Greek yogurt will yield a lighter tzatziki while fuller fat Greek yogurt will make it creamier and richer in flavor.
- Cucumber – I recommend using English seedless cucumber since it contains fewer seeds and is easier to work with. Of course, any cucumber will work. If you don’t like cucumber then you can leave it out and you will still get a nice creamy, tasty Greek yogurt sauce.
- Lemon – fresh lemon is best in this recipe but bottled lemon juice will also work in a pinch. I like to add fresh Lemon zest as well for an extra burst of citrus flavor.
- Dill – fresh dill is best or dried dill if that is all that you have on hand.
- Garlic – fresh garlic or garlic paste will work. In a pinch you can also use garlic powder.
- Olive oil – extra virgin olive oil is an optional ingredients that adds a nice fruity, level of flavor. Leave it out for an oil-free tzatziki.
- Salt and pepper – are used to enhance all of the other flavors.
How to make homemade healthy tzatziki sauce
- Place the diced cucumber in a strainer over a bowl and sprinkle it with some salt. Let it sit for a few minutes to extract any excess moisture, then pat it lightly with a clean paper towel. You an also squeeze out the excess moisture by placing the cucumber in a clean kitchen towel.
- Then add the greek yogurt, cucumber, and the rest of the ingredients to a medium-sized bowl and mix it all together until it is combined into a creamy sauce.
- Top with more fresh dill, some ground black pepper, and a drizzle of olive oil.
- Serve cold with pita chips, naan, or fresh chopped veggies.
Expert Tips
- Choose the right yogurt – You can use full-fat, reduced-fat, or fat-free plain Greek Yogurt in this recipe, I used organic Chobani plain greek yogurt (not sponsored). I also like the Fage brand. Nonfat Greek yogurt will yield a lighter sauce while full fat versions will result in a creamier, thicker, richer tasting tzatziki.
- Select the right type of cucumber – Use an English seedless cucumber if you can find one since it will be easier to dice and contains less water than regular cucumbers.
- Prep the cucumber – Do not skip the step for prepping the cucumber or you will end up with a more runny, wet sauce/dip.
- Don’t skip the lemon and dill – For the best results, use fresh lemon and lemon zest as well as fresh dill. If you cannot find those ingredients then bottled lemon juice and dried dill will work but it just won’t taste as zesty and fresh. These ingredients give the tzatziki its classic flavors.
- Taste and adjust your seasoning – I recommend tasting your tzatziki and adjusting the flavor per your personal taste.
- Add some spice – if you prefer a spicier tzatziki then add 1 teaspoon of chili powder or a splash of your favorite hot sauce!
Is tzatziki healthy?
Yes, tzatziki is a healthy dip that can be enjoyed as a sauce with a delicious meal like falafel or greek meatballs or as a dip with fresh veggies. It is low in calories and fat and is made with all fresh, healthy ingredients that contain protein, calcium, and vitamins.
All of these make this delicious sauce great for weight loss when enjoyed as part of a healthy, balanced diet.
What to serve with tzatziki
There are so many ways to enjoy this delicious tzatziki recipe. Here are a few of my favorite ways to serve it.
I love it with homemade naan bread and chopped veggies as I mentioned. It also goes great paired with some greek meatballs or on a greek chicken burger.
Use it as a yummy sauce in a wrap or a great topping or dip with some falafel.
Recipe FAQ’s
Do you have to use cucumber in this tzatziki sauce recipe?
Cucumber is one of the main components of tzatziki sauce so if you are not a fan or cannot have cucumber then maybe try this green goddess dressing instead. Of course, you can leave the cucumber out and you will still enjoy a delicious, creamy, flavorful Greek yogurt dip.
Is Tzatziki healthier than hummus?
This depends on what you consider healthy based on your own dietary needs. Both tzatziki and hummus are fairly healthy dips, especially if you make your own at home. Hummus is dairy free and usually vegan so it is healthy if you make homemade hummus.
Tzatziki sauce does contain dairy but if you use low-fat or fat-free greek yogurt it does contain fewer calories, fat, and carbohydrates than hummus. Either way, they are both great healthy dips to enjoy as a healthy snack.
How to store Tzatziki sauce?
Tzatziki sauce stores great in an airtight container in the refrigerator for up to 4 days.
How long does homemade Tzatziki last?
If stored properly, this Tzatziki will last up to 4 days in the refrigerator.
Can you freeze tzatziki?
I do not recommend freezing this sauce since the cucumber can become watered down as it freezes making the dip lose its flavor and creamy texture.
More healthy sauces to try!
- 5 Minute Avocado Cream Sauce
- Gluten Free Teriyaki Sauce
- Healthy Burger Sauce
- Healthy Buffalo Sauce
- 5 Minute Red Pepper Sauce
Did you try this tzatziki sauce recipe? If you did then please leave a rating and comment below. I would love to hear how yours turned out!
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Easy 10 Minute Healthy Tzatziki Sauce
- Total Time: 10 minutes
- Yield: 2 cups 1x
- Diet: Low Fat
Description
This healthy tzatziki sauce is wonderfully creamy and tangy and makes the best healthy dip with chips or veggies. You can make it ahead and store it for days so it is also great for meal prep!
Ingredients
- 1 cup plain Greek Yogurt – I used nonfat plain greek yogurt
- ½ English cucumber (about ⅔ cup) – seeds removed, diced into small pieces
- 2 teaspoons olive oil
- 3 tablespoons fresh lemon juice
- 1 tablespoon fresh lemon zest
- 1 tablespoon minced garlic – about 1 clove
- ¼ cup fresh chopped dill
- ½ teaspoon kosher salt
- ¼ teaspoon ground black pepper
Instructions
- Place the diced cucumber in a strainer over a bowl and sprinkle it with some salt. Let it sit for a few minutes to extract any excess moisture, then pat it lightly with a clean paper towel.
- Then add the greek yogurt, cucumber, and the rest of the ingredients to a medium-sized bowl and mix it all together until it is combined into a creamy sauce.
- Top with more fresh dill, some ground black pepper, and a drizzle of olive oil.
- Serve cold with pita chips, naan, or fresh chopped veggies.
Notes
- You can use full-fat, reduced fat or fat-free plain Greek Yogurt in this recipe, I used organic Chobani plain greek yogurt (not sponsored). I also like the Fage brand.
- You can strain any excess water from the yogurt if you prefer.
- Use an English seedless cucumber if you can find it since it will be easier to dice and contains less water than regular cucumbers.
- Do not skip the step for prepping the cucumber or you will end up with a more runny, wet sauce/dip.
- For the best results, use fresh lemon and lemon zest as well as fresh dill. If you cannot find those ingredients then bottled lemon juice and dried dill will work but it just won’t taste as zesty and fresh.
- Store this dip in an airtight container in the refrigerator for up to 3 days.
- Prep Time: 10 minutes
- Category: Healthy snacks and appetizers
- Method: No cook
- Cuisine: Greek
This info is worth everyone’s attention. How can I find outmore?
Way too much lemon!
Hi Violet, you can easily adjust the amount of lemon to your preference. Enjoy!
Can you freeze any extra dip for a later use?
Hi Megan, If you place the sauce in a freezer safe bag flat in the freezer it should freeze well for up to 2 months. I will add that to the post if it is not already noted.