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Healthy Tzatziki Recipe (Low-Fat)

This 5-minute tzatziki recipe is simple, healthy, and made with low-fat Greek yogurt. It’s high in protein, oil-free, creamy, and tangy. Serve it with Summer crudité, warm pita, grilled veggies, crispy chicken, or in gyros!

Prep Time
5 mins
Total Time
5 mins
Servings: 6 servings
Calories: 36 kcal
Course: Side Dish , Appetizer
Cuisine: Mediterranean , Greek

Ingredients

  • 1 ½ cups plain greek yogurt 0%, 2%, or 5%
  • ⅔ cup shredded cucumber grated on a box grater
  • 3 tablespoon fresh squeezed lemon juice (about 1 lemon)
  • 2 large clove garlic minced
  • 2 - 3 tablespoon fresh dill chopped
  • ¾ teaspoon kosher salt
  • ½ teaspoon ground black pepper

Instructions

    Cup of Yum
  1. Grate your cucumber (skin on is fine) on the medium or large holes of a box grater. Then gently squeeze excess water out in a cheesecloth over the sink. Alternatively, you can squeeze the moisture out with your hands and pat dry with a paper towel.
  2. Add all the ingredients together in a mixing bowl. Mix gently until combined.
  3. Taste the tzatziki and adjust the seasonings to your preference - add more salt, pepper, lemon juice, or dill.
  4. Serve immediately with pita chips or store in the fridge for up to 4 days. Enjoy!

Notes

  • Leave the cucumber off. If you want a smooth yogurt dill dip, leave off the cucumber.
  • Taste and adjust seasonings to your preference. This is my #1 tip because everyone has different flavor preferences.
  • Serving Suggestions: crispy chicken thighs, grilled chicken, everything bagel salmon, greek meatballs, greek pasta salad.
  • Freezing: I  always recommend eating tzatziki fresh; however, you can freeze it for up to 2 months if needed. Store it in a freezer-safe airtight container and let it thaw in the refrigerator overnight before serving.
  • Storing: Store leftovers in an airtight container in the fridge for up to 4 days.
  • The nutritional information below is calculated with 0%, non-fat Greek yogurt.

Nutrition Information

Calories 36kcal (2%) Carbohydrates 3g (1%) Protein 6g (12%) Cholesterol 3mg (1%) Sodium 309mg (13%) Potassium 106mg (3%) Fiber 0.2g (1%) Sugar 2g (4%) Vitamin A 24IU (0%) Vitamin C 4mg (4%) Calcium 61mg (6%) Iron 0.1mg (1%)

Nutrition Facts

Serving: 6servings

Amount Per Serving

Calories 36

% Daily Value*

Calories 36kcal 2%
Carbohydrates 3g 1%
Protein 6g 12%
Cholesterol 3mg 1%
Sodium 309mg 13%
Potassium 106mg 2%
Fiber 0.2g 1%
Sugar 2g 4%
Vitamin A 24IU 0%
Vitamin C 4mg 4%
Calcium 61mg 6%
Iron 0.1mg 1%

* Percent Daily Values are based on a 2,000 calorie diet.