World's Best Tzatziki Recipe | Live Eat Learn (2024)

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By: Sarah Bond 128 Comments

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Let’s make homemade tzatziki! With just a few simple ingredients like grated cucumber, creamy Greek yogurt, dill, and zingy lemon, this quick and easy tzatziki recipe is super versatile, and a refreshing sauce, dressing, dip or spread.

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Greece is pretty far up there in my list of favorite countries, and this is probably largely due to it being the home of the best sauce known to man, TZATZIKI!

But first, what is tzatziki? Tzatziki (pronounced tuh·ZEE·kee) is a yogurt- and cucumber-based sauce that originates in Southeast Europe and Middle Eastern cuisine.

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What yogurt do you use for tzatziki?

To make homemade tzatziki, you’ll need to get yourself some good, plain Greek yogurt. For best results, strain the moisture from the yogurt by spooning it into a cheesecloth (or a few layer of paper towels), setting it into a mesh sieve, and letting the excess moisture drip out.

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Do you peel cucumber to make tzatziki?

Short answer: you don’t have to! To make the World’s Best Tzatziki recipe you’ll need a cup of cucumber (1 big or 2 small, you can guestimate). If yours has seeds, get those outa there before anything. I like to leave the peel on for more nutrients and fiber (it doesn’t compromise the flavor)!

Sprinkle with a touch of salt then lay the cucumber out flat on a few layers of paper towels and let sit while you prepare the other ingredients. The salt helps to draw out moisture from the cucumber!

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How do you make Greek tzatziki?

After you have your thick Greek yogurt and shredded cucumber, the rest is pretty simple. Finely chop 1 tablespoons of dill, mince 2 cloves of garlic, and measure out 2 tablespoons of lemon juice or white wine vinegar.You can let the yogurt sit for a few hours, or zero hours if you’re like me and want tzatziki NOW! Mix it all together and voila! You have a healthy, low carb tzatziki sauce with just 5 minutes of hands-on work.

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Is tzatziki healthy?

This sauce became a favorite of mine while I was studying nutrition, because not only is it packed with flavor, but it’s also healthy!

To really know if tzatziki is healthy, you’ve got to look at its main ingredient – Greek yogurt. Greek yogurt is a healthy nutrition powerhouse, containing more protein than its traditional yogurt counterpart. Add in to that the fiber-packed cucumber and antioxidant-heavy lemon juice and you have yourself a healthy tzatziki sauce!

This recipe is suitable for either full-fat or nonfat Greek yogurt. But what does the fat percentage in Greek yogurt mean? Full-fat greek yogurt is usually 5%, meaning it is 5% of fat by weight. Nonfat Greek yogurt, on the other hand, has had all the fat removed. They both have their benefits, with full-fat providing a richer mouthfeel and more satiation, while nonfat has far less calories. The choice is yours!

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Ingredient tip

Speaking of using different fat contents, you can also use sour cream to make tzatziki! It can be used 1:1 for the yogurt, or you can simply replace some of the yogurt with sour cream. The fat content of most sour creams is about 20%, making sour cream tzatziki ultra-creamy and rich.

Uses For Tzatziki Sauce

Tzatziki is great as a veggie or bread dip, but it can also be used in a number of Mediterranean inspired recipes!

  • Roasted Chickpea Gyros
  • Mediterranean Roasted Veggies
  • Portobello Mushroom Gyros
  • Mediterranean Kale Salad
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P.S. for a fun twist on this classic tzatziki, try my homemade tzatziki with feta cheese!

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5-Minute Tzatziki Sauce (Extra Easy)

Prep: 5 minutes minutes

Total: 5 minutes minutes

Author: Sarah Bond

Calories: 40kcal

Servings: 12 servings

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Let's make homemade tzatziki! With just a few simple ingredients like grated cucumber, creamy Greek yogurt, dill, and zingy lemon, this quick and easy tzatziki recipe is super versatile, and a refreshing sauce, dressing, dip or spread.

Ingredients

  • 2 cups plain Greek yogurt 480 g
  • 1 cup shredded or diced cucumber 200 g
  • 2 Tbsp lemon juice or white wine vinegar 30 mL
  • 2 cloves garlic minced
  • 1 Tbsp chopped dill
  • Salt and pepper to taste

Instructions

  • Thicken yogurt: Strain yogurt using a cheesecloth or paper towel for 30 minutes to 3 hours to remove excess moisture (can skip this step if you're in a hurry).

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  • Prep cucumber: Meanwhile, sprinkle a pinch of salt onto shredded or diced cucumber and spoon into cheesecloth or paper towels. Let sit for a few minutes then wring it out to draw out moisture.

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  • Mix:Mix together yogurt, cucumber, dill, garlic, and lemon.Season with salt and pepper to taste.

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Tips & Tricks

The flavors become less tangy as you let them sit, so your tzatziki might just be best the next day. The gift that keeps on giving.

Store tzatziki in an airtight container in the fridge for up to 5 days.

Make this tzatziki vegan by using a dairy-free yogurt.

Nutrition Information

Serving: 0.25cups Calories: 40kcal (2%) Carbohydrates: 3.2g (1%) Protein: 1.7g (3%) Fat: 2.4g (4%) Saturated Fat: 1.5g (9%) Cholesterol: 8mg (3%) Sodium: 50mg (2%) Potassium: 103mg (3%) Fiber: 0.1g Sugar: 2.7g (3%) Calcium: 50mg (5%) Iron: 0.2mg (1%)

Did You Make This?

Leave a comment below and tag @liveeatlearn on social media! I love seeing what you’ve made!

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Fun fact: This was the very first recipe posted on Live Eat Learn! Here’s a photo from way back when I first published it. Thanks so much for stopping by and for making easy recipes like this tzatziki possible.

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World's Best Tzatziki Recipe | Live Eat Learn (2024)

FAQs

How do the Greeks eat tzatziki? ›

Greeks usually eat tzatziki with bread, it is also used for the famous souvlaki wrapped in a pita and ofcourse in gyros. Almost all Greeks love dipping bread and Greek fries in tzatziki that is served at every traditional restaurant.

What is the difference between Greek and Turkish tzatziki? ›

And maybe the most important difference. is in the consistency. As a Turkish version, it's more diluted and more like a soup than a dip. Lastly, Chechuk uses more herbs like mint, dill, and dried mint. And while you'll find tzatziki with dill, it's often served with no herbs.

Can you eat tzatziki everyday? ›

Its blend of yogurt, cucumber, olive oil, garlic, lemon, and herbs delivers key nutrients, which are proposed to support heart health, gut health, and may even lower diabetes risk. If you add tzatziki to your meals, you can boost everyday dishes while savouring the many potential health benefits tzatziki brings.

Is tzatziki good for gut health? ›

Improved Gut Health

Yoghurt is the chief ingredient of all tzatziki recipes, making it a probiotic-rich food containing beneficial bacteria.

What are 5 dishes that you could put tzatziki on? ›

Ways to use tzatziki from Jamie's 5 Ingredients Mediterranean
  • Lemon-tzatziki chicken.
  • Gorgeous greek chicken with herby vegetable couscous & tzatziki.
  • Grilled lamb chops with fattoush.
  • Crispy barbecued side of salmon with cucumber yoghurt.
  • Souvlaki (Wicked kebabs)
  • My special vegan kofte.
  • Sizzling lamb lollipops.
Sep 8, 2023

How long does tzatziki last in the fridge? ›

Tzatziki will last about four days in the fridge before it starts to go bad. While you can freeze it, it will change a bit in regards to texture and consistency when it comes time to thawing it out.

Is tzatziki better for you than hummus? ›

Health-wise, tzatziki contains only 54 calories per a 45 gram serving; it also comes with only 8 grams of carbohydrates and a negligible amount of sodium. Which to Pick? If you make your determination based on health concerns, then hummus is clearly the less healthy dip, with high sodium being a particular concern.

Is tzatziki healthier than sour cream? ›

Tzatziki is cool and creamy with a tangy, garlicky flavor. Is tzatziki healthier than sour cream? Of course, this depends on your definition of healthy. However, this tzatziki sauce is higher in protein and lower in fat than sour cream, which makes it a healthier option in my eyes.

Is tzatziki Greek or Arab? ›

Learn how to make tzatziki sauce in 10 minutes or less! This authentic tzatziki recipe, made with cucumber, yogurt, and garlic, comes straight from the Greek island of Paros, and a few tips make all the difference.

Is tzatziki anti inflammatory? ›

Tzatziki sauce is perfect healthy snack, especially thanks to protein-packed greek yogurt, shredded cucumber and anti-inflammatory garlic. It's as simple as it sounds: yogurt cucumber sauce!

What is the healthiest Mediterranean food? ›

Seafood, seeds, nuts, legumes and some vegetable oils have healthy fats, including the polyunsaturated kind. Fish also are a key part of the Mediterranean diet. Some healthy choices are: Mackerel.

Is tzatziki good for blood pressure? ›

You can dip meatballs in tzatziki sauce or put it on top of grilled meats for a healthy, low-carb, and protein-packed meal. The tzatziki sauce is also high in calcium. It also has no cholesterol, so you won't have to worry about hurting your blood pressure and heart health.

Is tzatziki the healthiest dip? ›

Unlike most creamy dips, tzatziki is made with a yoghurt and cucumber base, and as such is one of the healthiest pre-made dips you can find. Low in both fat and energy, tzatziki can be substituted as a much lighter alternative to aioli and mayonnaise as a creamy dipping sauce.

Which Greek yogurt is best for gut health? ›

Here are our picks for best yogurt for probiotics.
  • Dannon's Activia: A Daily Dose of Probiotic Goodness.
  • Chobani Greek Yogurt: Protein and Probiotics in a Tub.
  • Siggi's Icelandic Style Skyr: A Nordic Delight.
  • Yakult: A Probiotic Beverage Experience.
  • Stonyfield's Regular and Greek Yogurts: The Non-GMO Choice.
Jul 26, 2023

Is tzatziki good for IBS? ›

One dip in particular that is almost always made with dairy is tzatziki sauce, as it's generally made with a yogurt base. Unfortunately this isn't always ideal for those with IBS symptoms!

How is Greek yogurt eaten in Greece? ›

They have made love on grilled and fried vegetables, meatballs and grilled meat. They have lain amorously as dressing on salads, chicken or beef dishes, as well as béchamel sauce. They have seasoned salty pies, while their offspring, made with garlic and cucumber, is famous worldwide as tzatziki.

Do you eat tzatziki by itself? ›

Tzatziki is a refreshing cucumber-yogurt dip or sauce that comes together quickly with basic ingredients. The creamy sauce is a staple in Greek cuisine, where it is served in wraps like gyros and souvlaki, or simply on its own as a dip or side dish.

Do you eat tzatziki with a spoon? ›

Tzatziki is a refreshing and good-for-you yogurt and cucumber dip. Serve it with pita, grilled meats, gyros, or just eat it with a spoon!

How do Greeks eat gyros? ›

To eat a gyro, start by tearing off a piece of pita bread and using it to scoop up some of the tzatziki sauce. Place the pita bread back onto the plate and grab a piece of gyro meat. Place this on top of the tzatziki and finish the meal by taking a bite. Repeat as needed.

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