Are you searching for an easy, authentic, and even healthy tzatziki sauce to use with your Greek-inspired dishes? Look no further because we're sharing our popular 10-minute homemade, low-fat tzatziki sauce that's also high protein and low carb. We even show you how to make this a nonfat tzatzki if it's preferred!
You'll love this low fat tzatziki sauce!
- You can create this popular Mediterranean sauce in just 10-minutes!
- We are making our healthy tzatziki sauce with non-fat Greek yogurt to keep in light on calories and fat but never light on flavor.
- Made with you in mind, our tzatziki sauce recipe is gluten-free, low-fat, low-carb, high protein, and keto-friendly to help you expertly dress up your foods while still staying true to your healthy eating plan.
This is honestly the one sauce we have in our fridge almost weekly. It's a super flavorful and light sauce with bold flavor that can be thinned out as a dressing too. We just spend the winter in Greece and ate tzatziki almost daily, our lighter version tastes just like the real deal but without the fat!
We recommend serving our low fat tzatziki with our popular Greek turkey patties or use them to make our Greek chicken bowls. It's also terrific served as a salad dressing, with gyros, or flatbread.
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Ingredients you'll Need
- non-fat Greek yogurt - we use nonfat to keep this a low fat dish overall, but feel free to use light yogurt or full-fat yogurt too.
- cucumber - peeled and finely chopped. Or you can shred it finely with a box grater.
- extra virgin olive oil - we add a splash of oil for authentic Greek flavor but it's totally optional if you want to make this a nonfat tzatziki sauce!
- fine sea salt
- black pepper
- garlic cloves - fresh, jar garlic, or even frozen Dorot cubes
- fresh dill - finely chopped
- lemon - fresh squeezed
How do I Make Tzatziki Sauce?
Prep Ingredients
Peel the cucumber and chop it into very fine pieces. Alternately, you can use either a grater or a food processor if you prefer you cucumber pieces to be smaller.
Mince the garlic.
Assemble
In a small bowl, combine the Greek yogurt, prepared cucumber, olive oil, sea salt, ground black pepper, minced garlic cloves, fresh dill, and lemon.
The sauce can be served immediately or you can let it rest in the fridge for 1-2 hours to help the flavors to blend.
Recipe Tips
- Any type of Greek yogurt can be used in this recipe; however, plain yogurt (that isn't Greek yogurt) will result in a very thin sauce and is not recommended.
- If your healthy tzatziki sauce is too runny, try draining the cucumbers before adding them using either a strainer or a cheesecloth.
- You can serve your tzatziki sauce as soon as you make it, but for best results cover the sauce and allow it to chill in the fridge for 1-2 hours.
- For a pretty presentation, drizzle a small amount of oil and dill on top of your sauce before you serve it (completely optional).
Common Questions
This easy and healthy tzatziki sauce goes perfectly with Greek salad, gyros, and pita bread. You can also serve it as a dipping sauce for both lamb or chicken.
Stored in a covered container in the fridge, your tzatziki will last up to 4 days.
Our low-fat tzatziki sauce, made with non-fat Greek yogurts, contains just 35-calories per serving! (Please note that our recipe makes 8 servings.)
More Healthy Sauce Recipes
Looking for more sauce recipes?
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Recipe
Healthy Tzatziki Sauce (Low Fat High Protein)
Ingredients
- 1 cup non-fat Greek yogurt
- 1 cup finely chopped peeled cucumber
- 1 tablespoon olive oil
- ½ teaspoon fine sea salt
- ¼ teaspoon black pepper
- 2 garlic cloves
- 1 ½ tablespoon fresh dill finely chopped
- 1 teaspoon lemon fresh squeezed
Instructions
- Peel the cucumber and chop it into very fine pieces.
- In a small bowl add the Greek yogurt, cucumber, olive oil, sea salt, ground black pepper, garlic cloves, fresh dill, and lemon.
- Stir the sauce ingredients until they're well combined.
- The sauce can be served immediately or let it rest in the fridge for 1-2 hours to help the flavors to blend.
- Serve with Greek salad, gyros, meat kabobs, or flatbread.
Notes
- Any type of Greek yogurt can be used for the recipe. Using a type of plain yogurt other than Greek will result in a very thin sauce.
- If you want the cucumber flavor but not little pieces of cucumber in the sauce, grate the cucumber on a box grater instead to finely shred it.
- Feel free to skip the oil for a lighter tzatziki sauce!
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