I love Tzatziki. In fact I am a huge fan of Greek food — maybe I get that from having some ancestors that originated from Greece. I enjoy the lemon and the various spices that are used.
One of my favorite things to eat (whether Greek or not) are dips and sauces. Unfortunately not all dips and sauces fit into my healthy eating menu. With some trial and error I have been able to develop a yummy and healthy version on this dip.
Greek Yogurt – Not Greek Style
Before I share the recipe I think it is important to point out that I use Greek yogurt and not Greek styled. Don’t be fooled there is a huge difference between the two as they have not been created equally. I also developed a honey dill dip that utilizes Greek yogurt and shared the difference between Greek yogurt and the Greek styled. You can find it here. “not all yogurts are created equally”
Comparing 3 Different Yogurts
I know that some people choose to use non-fat yogurt to save on the calories and the fat, however I believe that takes away from other nutrition as well as taste and creaminess of the tzatziki. The following is a side by side look at the nutritional values of the three yogurts:
1 1/2 cups Greek 1 1/2 cups Greek Style 1 1/2 cups non fat
285 calories 540 calories 160 calories
13.5 fat 33g fat 0 g fat
13.5g carbs 48g carbs 19.5g carbs
30g protein 15g protein 16.5g protein
My diet plan is focused on eating a lower carb content with a higher protein, thus the reason I choose the “real” Greek yogurt. Plus it truly does taste better.
I also do not use sour cream in this recipe. I find the sour cream makes it too runny for my taste and I am also not a huge fan of the taste. A lot of tzatziki recipes include mint, I have not added it to this recipe as I prefer it without mint.
A scrumptious dip that can be used with raw vegetables, spiced chicken, meatballs and pita bread
- 1 1/2 Cups Greek yogurt
- 1/2 Large Cucumber Shredded
- 3/4 tsp Salt
- 2 Tbsp Fresh Dill Chopped
- 2 Garlic Cloves Minced
- 1 Tbsp Lemon Juice
- 2 Tbsp Olive Oil Extra virgin
Grate your cucumber 12 - 24 hours in advance and place the grated cucumber in cheese cloth. This will take out the moisture and will help the tzatziki not get runny. I squeeze out the liquid several times through out this time
Place the plain Greek yogurt in a small bowl
Add the salt, cucumber, dill, garlic, lemon juice and olive oil. Mix well.
Refrigerate for at least an hour before serving. You can drizzle a bit more olive oil on top if desired
I often will double or even triple the recipe.
I can eat bowls of this stuff — it is that good! My favorite way to eat it is as a dip with raw vegetables. It can also be used as a dip for pita bread – however that increases the carb count considerably. I also enjoy tzatziki with Greek chicken as well as Greek meatballs. I often will make double and triple batches as it keeps well for several days when refrigerated.
The next time you are invited to a potluck make a veggie tray and a pita bread tray with tzatziki in the centre. I doubt that you will have any leftovers to bring home. One of my friends I have caught licking the bowl to get every last drop 😀
Let me know in the comments if you try this recipe and ideas of what else you can eat it with. I would love to hear from you.
105 calories; 7g fat; 6.4g carbs; .5g fiber; 5.8g protein; 321.5 mg sodium
Please note that I am not a nutritional or medical professional. I am sharing my own experiences and not advising. Nothing that I express should be taken as medical advice and you should consult with a medical professional before starting any diet or exercise plan. The reason that I am providing some of the nutritional information is as a courtesy.
I use MyFitnessPal to calculate and I usually will remove sugar substitutes (erythritol, Splenda, swerve etc..) from the final carb count and net carb count, as it doesn’t affect my own blood glucose levels. It is my goal to do my best to be as accurate as possible, but you should independently calculate nutritional information on your own before relying on them. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website