This healthy tzatziki recipe is the perfect creamy condiment to enjoy with fresh veggies or pita chips, as a salad dressing, or along with any protein! Homemade tzatziki sauce comes together with just a handful of simple ingredients, and you’ll love having this healthy dip in your fridge to add to everything all week long! {Gluten-free & Vegetarian}
Table of Contents
What is tzatziki sauce?
Tzatziki sauce is most commonly known as a Greek condiment, but it’s enjoyed across the Middle East and Southeast Europe. It’s traditionally made with yogurt mixed with shredded cucumber and lots of fresh herbs.
It’s the perfect dip to cool down savoury gyros, serve along with fresh veggies or to enjoy on a charcuterie board with hummus and pita bread.
This healthy tzatziki sauce recipe makes this simple dip a lighter option to help it fit into your healthy lifestyle.
Why We Love This Healthy Tzatziki Recipe
- Quick & easy: This DIY Greek yogurt sauce really couldn’t be easier! There are a couple of steps that take a little passive time, like straining the yogurt and the grated cucumber, but the actual dressing itself comes together really quickly!
- Tons of flavour: This easy tzatziki sauce with Greek yogurt is packed with flavourful ingredients like fresh lemon juice, garlic, and fresh dill. All together, these turn plain Greek yogurt into a fantastic cucumber sauce you’ll want to serve with everything.
- Lightened up: Although most tzatziki isn’t considered incredibly unhealthy, there are small tweaks we can make to infuse as much flavour as possible with lower calories and less saturated fat. This low calorie tzatziki sauce tastes just as great as regular tzatziki dip – I promise!
Ingredients in Tzatziki Sauce
- Greek yogurt: Use 2% plain Greek yogurt for a healthier alternative to traditional tzatziki sauce.
- English cucumber: It’s important to use firm cucumbers. I used about 3/4 of a medium English cucumber, which I shredded and strained to remove extra moisture.
- Garlic: You can use either garlic powder or one freshly minced garlic clove for lots of flavour. The garlic powder makes the garlic flavour slightly less overpowering, which is especially good for kids or non-garlic lovers.
- Lemon juice: Either fresh or bottled lemon juice will taste great in this sauce.
- Olive oil: Extra virgin olive oil will add a creamy, smooth texture and some healthy fats. Save a little extra for serving.
- Fresh dill: This is optional, but fresh dill adds a burst of refreshing herby flavour!
- Seasonings: Don’t forget to add kosher salt and black pepper to taste.
How to Make Tzatziki Sauce with Greek yogurt – Step-by-Step
- Measure out the yogurt into a coffee filter or a fine wire mesh strainer over a medium bowl. Place in the refrigerator and allow liquid to strain from the yogurt for several hours. Set aside.
- Meanwhile, de-seed and grate your cucumber. Place the shredded cucumber in a colander over a bowl and sprinkle with salt. Let it sit on the counter for at least 30 minutes or up to 2 hours, occasionally pushing out the excess water.
- Place the shredded cucumber into a kitchen towel or cheesecloth and squeeze out as much moisture as possible.
- In a medium bowl, combine the yogurt, shredded cucumber, garlic powder, lemon juice, olive oil, dill (if using), salt and pepper. Refrigerate for a few hours before serving. Drizzle with additional olive oil if desired, and serve.
Keep scrolling to the recipe card below for the full printable recipe!
Tips for the Best Tzatziki Sauce:
- For thicker tzatziki, allow the yogurt to strain for several hours.
- If you want a thicker tzatziki without having to strain the yogurt, choose whole milk Greek yogurt instead of 2%.
- Everyone’s garlic preferences are different, so adjust the amount of garlic powder used to taste.
- If you prefer a more authentic tzatziki sauce, skip the dill. If you like that refreshing herby flavour, add in 1 tablespoon of fresh dill or more to taste.
- The number one way to prevent watery tzatziki is sprinkle the shredded cucumber with a bit of salt and allow it to sit for 10 minutes or so to help draw the water out, then wring it out really well. I find that cheesecloth does the best job of getting rid of the excess water, but you can also use a clean kitchen towel or some thick and sturdy paper towel to squeeze the cucumber.
Recipe FAQs
Cool and creamy, tzatziki sauce tastes like summer in a bowl. It’s creamy with a mild tanginess from the thick Greek yogurt. It’s thinned out with refreshing grated cucumber and fresh lemon juice. It’s packed full of flavour with fresh dill and salt and black pepper, which draw out tons of flavour. This easy tzatziki recipe is the perfect way to tone down a spicy or rich meal, and it works as a fantastic palate cleanser!
This easy tzatziki yogurt and cucumber dip recipe works great as a marinade for chicken or lamb skewers! The yogurt will naturally tenderize the meat and add flavour. As the skewers grill or bake, the dip forms a delicious crust that’s full of flavor. Be sure to set aside extra to serve with your skewers for even more flavour!
Unfortunately, neither yogurt nor cucumbers freeze well at all. Since cucumbers are already so full of excess moisture, freezing and thawing them destroys the tender cell walls and makes them mushy. It’s best to make this simple tzatziki sauce fresh to preserve those delicious flavours.
Storage Guidelines
Tzatziki sauce has the best flavor when it’s made fresh. You’ll want to store it in the fridge for a few hours before serving to let those zesty flavours integrate. After serving, store any leftover tzatziki in an airtight container in the fridge for 3-4 days.
What to Eat with Tzatziki
This healthy tzatziki sauce tastes amazing with a wide variety of main and side dishes. These are some of my favorite ways to use this delicious dip!
- Cool down rich gyros or meat skewers (like these Mediterranean Chicken Kabobs)
- As a spread on this Greek Bruschetta
- Enjoy as a dipping sauce for fresh vegetables
- Top some veggie burgers for extra flavor
- Serve with pita chips, feta cheese, hummus, dolmas, olives, and almonds
- Drizzle over a Greek salad
- Use it as a sandwich spread on your next sub
- Served along with this Mediterranean Salmon Recipe and rice
Recipe Variations
- Spicy: Add 1/4 cup finely minced red onions and a teaspoon of red chili flakes for a spicy, creamy sauce.
- Dairy-free: Use a neutral-tasting, creamy plant-based yogurt, like coconut yogurt.
- Add more herbs: There are so many versions of tzatziki sauce out there, and some include fresh mint or parsley in addition to dill.
More Similar Recipes
- Greek Quinoa Salad
- Sheet Pan Greek Chicken and Veggies
- Greek Lentil Salad
- Greek Cucumber Noodle Salad
- Greek Yogurt Curry Chicken Marinade {Indian-Inspired}
- Mini Greek Pita Pizzas
Did you make this recipe? Scroll down to leave a star rating and review!
Healthy Tzatziki Sauce
Ingredients
- 2 cups 2% plain Greek yogurt
- 1 cup shredded English cucumber (about 3/4 medium English cucumber shredded)
- 1/2 teaspoon garlic powder (or use 1 garlic clove )
- 1 tablespoon lemon juice
- 1 tablespoon olive oil (plus additional for serving)
- 1 tablespoon finely chopped fresh dill (optional)
- Salt and pepper to taste (I used about 1/2 teaspoon of salt and 1/4 teaspoon pepper)
Instructions
- Measure out the yogurt into a coffee filter or fine wire mesh strainer over a medium bowl. Place in the refrigerator and allow liquid to strain from the yogurt for several hours. Set aside.
- Meanwhile, de-seed and grate your cucumber. Place the shredded cucumber in a colander over a bowl and sprinkle with salt. Let it sit on the counter for at least 30 minutes or up to 2 hours, occasionally pushing out the excess water.
- Place the shredded cucumber into a kitchen towel or cheesecloth and squeeze out as much moisture as possible.
- In a medium bowl, combine the yogurt, shredded cucumber, garlic powder, lemon juice, olive oil, dill (if using), salt and pepper. Refrigerate for a few hours before serving. Drizzle with additional olive oil if desired, and serve.
Notes
- For thicker tzatziki, allow the yogurt to strain for several hours.
- If you want a thicker tzatziki without having to strain the yogurt, choose whole milk Greek yogurt instead of 2%.
- Everyone’s garlic preferences are different, so adjust the amount of garlic powder used to taste.
- If you prefer a more authentic tzatziki sauce, skip the dill. If you like that refreshing herby flavour, add in 1 tablespoon of fresh dill or more to taste.
- The number one way to prevent watery tzatziki is sprinkle the shredded cucumber with a bit of salt and allow it to sit for 10 minutes or so to help draw the water out, then wring it out really well. I find that cheesecloth does the best job of getting rid of the excess water, but you can also use a clean kitchen towel or some thick and sturdy paper towel to squeeze the cucumber
Nutrition
This recipe was originally posted in September 2015, and was updated in April 2023 to include some new ingredients, more helpful photos and tips.
Really appreciate this <3
If anyone had the same problem I did(I didnt have time to let it drain..)the yogurt or cucumbers, so I tried 1/4-1/2 tsp xantan gum, works great.
Thanks so much for the kind feedback and helpful tip! I’ll definitely have to try out the xanthan gum next time :)
This is so good and so easy! A family favourite. Works perfect with lactose free Greek Yogurt also. Love it with Nan bread. 😊
Awesome, so glad you’ve been enjoying the tzatziki and that you’ve been able to adapt it to meet your dietary needs :) Definitely agree — it’s delicious with the naan bread! :)
I adore tzatziki!! This looks perfect!
Thanks so much Gwen!
Greek food is bomb! This looks yummy!
Her Heartland Soul
http://herheartlandsoul.com
Thank you Erin! I totally agree — Greek food is amazing!!