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Healthy Tzatziki Recipe

This Healthy Tzatziki Recipe is light, tangy, and refreshing, and while it may be light it still has heaps of flavor. It requires only a few ingredients and you have the most amazing Tzatziki to enjoy! Such an easy recipe to enjoy.

Everyone loves a good dip and this Greek Tzatziki sauce is popular in Greek restaurants. Dips are perfect as appetizers and snacks.

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Who doesn’t love a dip that you can enjoy in a variety of ways?

Tzatziki is a great dip. It has a very tangy flavor that we love with anything like vegetable crudites or nachos. You can even enjoy a dollop on top of any spicy foods.

This is a great healthy recipe to try that uses fresh ingredients.

The post may contain affiliate links. Read my full disclosure policy here.

Tzatziki recipe in a jar.

Where did Tzatziki come from?

For those that don’t know, the history of this greek yogurt sauce is made of a cucumber and yogurt base and is mixed with a few different flavors to give it refreshing flavors.

It comes from the Middle East and Southeast Europe regions and is commonly served as a dip, sauce, or even soup. But we usually enjoy it as a dip. 

If you love a bit of spice then you will appreciate this Mexican Ranch Dressing.

Perfect for any tastebuds and plenty of different flavors on offer. 

💗 Why You’ll Love This Healthy Tzatziki Recipe

  • Easy to make. This recipe is so easy to make and means that you can enjoy a flavorful dip in half the term. 
  • Can store it easily. Perfect for a mason jar in your fridge ready for when you need it the most. 
  • It is versatile. You can have it as a dip with vegetable crudites or nachos, maybe with some pita chips, or enjoy a dollop of it on your favorite spicy dish to cool things down. 
  • Budget-friendly. It has really affordable ingredients and tastes amazing. 

🥒 Ingredients Needed

  • Cucumber
  • Greek yogurt
  • Garlic
  • Fresh Dill
  • White Pepper
  • Salt
Jar with a lid of tzatziki recipe.

Helpful Tools

Food processor or Blender

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Hamilton Beach Food Processor & Vegetable Chopper for Slicing, Shredding, Mincing, and Puree, 10 Cups - Bowl Scraper, Stainless Steel
  • Bowl scraper attachment: Special attachment scrapes the sides of the bowl to keep ingredients close to the blades for more even results and to save you time when chopping or pureeing — no need to stop and remove the lid to use a spatula

Knife and Cutting Board

EatNeat 12-Piece Kitchen Knife Set - 5 Black Stainless Steel Knives with Sheaths, Cutting Board, and a Sharpener - Razor Sharp Cutting Tools that are Kitchen Essentials for New Home
  • ALL THE KNIVES A CHEF NEEDS: This set includes an 8-inch chef's knife, 8-inch bread knife, 8-inch slicing knife, 4-inch paring knife, and a 5-inch utility knife. Whether you're chopping vegetables or carving a turkey, this set has you covered!

Measuring Cups or Spoons

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Stainless Steel Measuring Cups And Measuring Spoons 10-Piece Set, 5 Cups And 5 Spoons
  • HIGH QUALITY DURABLE AND STURDY – These Laxinis World Measuring Cups and Spoons are made of highly satin brushed with best quality stainless steel which will never rust! They are durable and attractive looking, easy to clean, and can be placed in the dishwasher safely after using.

Jar for Storing

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Stainless Steel Measuring Cups And Measuring Spoons 10-Piece Set, 5 Cups And 5 Spoons
  • HIGH QUALITY DURABLE AND STURDY – These Laxinis World Measuring Cups and Spoons are made of highly satin brushed with best quality stainless steel which will never rust! They are durable and attractive looking, easy to clean, and can be placed in the dishwasher safely after using.

Cheesecloth

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Sufaniq Cheesecloth for Straining Grade 90 (9 Sq Feet), 100% Pure Cotton Cheese Cloths for Straining Reusable, Unbleached Ultra Fine Cheese Cloth Fabric, Premium Muslin Cloth for Straining (1 Sq Yard)
  • Food Grade Reusable Cheesecloth: A true Nature's gift that brings out the real chef in you, Sufaniq cheese cloths for straining reusable is made of 100% pure cotton cloth that is unbleached, dye-free and odorless so do not impart any color or odor to food.

How To Make The Healthy Tzatziki Recipe

This is the full recipe to make a healthy tzatziki recipe. 

  1. Peel and then cut your cucumber in half, length-wise. With a spoon, you can spoon out the seeds from the inside. Use a sharp knife to dice your cucumber into small pieces.
  2. Place diced cucumber in your food processor or blender and process or blend until it’s all pureed. Remove puree and place into cheesecloth and squeeze out as much moisture as possible. Set it aside once you’ve squeezed out as much as you can.
  3. In a mixing bowl, or mason jar, add the cucumber and the rest of the ingredients minus the salt, and mix well. Carefully add in salt as desired. Serve and enjoy.
In process collage images of how to make tzatziki sauce.

Recipe Variations

Can I make Tzatziki without using Greek yogurt? Plain Greek yogurt is recommended for this recipe. Yes, you can but it may take on a different flavor.

We would recommend trying sour cream but you will need to play around with the quantities to ensure you get the desired flavor.

If you want to make a lighter vesion you could try non-fat greek yogurt rather than full-fat greek yogurt.

Can I add anything else to the Tzatziki? You can get creative with the dips, but adding other things to it means it won’t be a traditional Tzatziki.

That being said diced onion works well, as well as the addition of garlic cloves that are finely diced or garlic powder.

You could also add other diced vegetables like bell peppers.

Add a drizzle of olive oil on top give this Greek cucumber yogurt dip fresh flavors.

Could I add herbs to the dip? You could definitely add fresh herbs to this healthy Tzatziki sauce recipe. Fresh mint is a great addition.

Jar of tzatziki sauce with a lid.

Tips & Tricks

  • Cucumber has high water content. So make sure you use a cheesecloth to get as much moisture out of the cucumbers as possible. This retains the texture you want without having watery Tzatziki or any excess liquid.
  • Always taste when it comes to adding salt, everyone has a different idea of how much salt should be added to things. You could use kosher salt for this recipe.
  • Scooping out the seeds of the cumber also helps to avoid adding extra moisture to the dip. 
  • You can grate your cucumber using a grater if you don’t want to dice it up.

Storage

Store leftover tzatziki in a securely sealed container, like your mason jar, in the refrigerator. Eat within 2-3 days.

FAQ

Is tzatziki sauce really healthy?

Yes, it can be healthy, this recipe is lighter than some of the store-bought versions you can enjoy.

Do I have to use an English cucumber?

Not necessarily, though I recommend it! English cucumbers tend to have a sweeter taste which works well in this recipe. If you only have a regular cucumber, however, you can still make this recipe!

Spoonful of homemade tzatziki recipe.

How is tzatziki different from hummus?

Tzatziki and hummus can be seen as similar but there are some very big differences. Tzatziki is made from yogurt and cucumber as a base and hummus are made from chickpeas.

You will find that the creamy Tzatziki sauce is lighter but they are both served in a similar way and can be enjoyed together as part of the same serving platter. 

What should I serve with the Health Tzatziki dip?

Perfect for fresh veggies that are a side dish, vegetable crudites, pita bread, french sticks, and even as a sauce with gyros, grilled meats, and fish.

It is so versatile and can add refreshing depth to any meal, appetizer, or snack.

It is a staple when enjoying Greek food so it will work with any meal. Greek food uses simple ingredients and maximizes flavor.

Other dip recipes

  • Rainbow Cheesecake dip – This bright and fun Rainbow Cheesecake Dip is a colorful and delicious dessert dip that’s easy to whip up in no time.
  • Simple and Flavorful Buffalo Chicken Dip – This cheesy dip with hot sauce and ranch dressing will surely get you the MasterChef crown! 
  • Creamy Deviled Egg Dip – Loaded with mayonnaise and cream cheese this deviled egg recipe dip will make your taste buds sing.
  • Pumpkin Cheesecake Dip – Layered with cream cheese and an overflow of ginger snaps for a festive treat perfect for any day of the week.
Jar of Tzatziki dip or sauce.

Healthy Tzatziki Recipe

Mason Jar Recipe
Prep Time 15 mins
Total Time 15 mins
Course Condiment
Cuisine American, greek
Servings 7 servings

Ingredients
  

  • 1 cucumber
  • 1 ½ cup Greek yogurt
  • 2 Tablespoons garlic minced
  • 2 teaspoons dill weed dry or fresh
  • ¼ teaspoon white pepper
  • pinch of salt to taste optional

Instructions
 

  • Peel and then cut your cucumber in half, length-wise. With a spoon, you can spoon out the seeds from the inside. Use a sharp knife to dice your cucumber into small pieces.
  • Place diced cucumber in your food processor or blender and process or blend until it’s all pureed. Remove puree and place into cheesecloth and squeeze out as much moisture as possible. Set it aside once you’ve squeezed out as much as you can.
  • In a mixing bowl, or mason jar, add the cucumber and the rest of the ingredients minus the salt, and mix well. Carefully add in salt as desired. Serve and enjoy.

Notes

  • Cucumber has high water content. So make sure you use a cheesecloth to get as much moisture out of the cucumbers as possible. This retains the texture you want without having watery Tzatziki or any excess liquid.
  • Always taste when it comes to adding salt, everyone has a different idea of how much salt should be added to things. You could use kosher salt for this recipe.
  • Scooping out the seeds of the cumber also helps to avoid adding extra moisture to the dip. 
  • You can grate your cucumber using a grater if you don’t want to dice it up.
This recipe makes about 7 servings of sauce, each serving is about a 1/4 cup of dip.
Keyword Healthy Tzatziki Recipe
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Jar of homemade Tzatziki Sauce and text overlay.

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