Healthy Tzatziki Recipe
I am obsessed with all foods Mediterranean, and this healthy tzatziki recipe pretty much tops my list.
Do I dream of white buildings hovering over a deep blue ocean? Yes.
Do I wish I could live somewhere where it’s normal to eat chickpeas for breakfast? Yes.
Disclaimer: I’ve never been to Greece, but I imagine amazing things. My bestie once brought me some beautiful soap back from her trip there, plus some very strong booze. My sister lived in nearby Israel where she was ecstatic that veggies and dip are standard breakfast.
And here is my mom, circa 1982, hanging in my Mediterranean dreamland:
I love olives, I love hummus, I love falafel and I’ll drizzle olive oil on just about anything, but nothing quite tops the cold creaminess of Mediterranean tzatziki.
With its unique pairing of a luscious base with something as light and crunchy as cucumber, it’s both refreshing and indulgent—not an easy profile to come by!
What Is Tzatziki?
Tzatziki is a creamy cucumber sauce originating from south east Europe and the Middle East. It’s made with a yogurt or sour cream base, plus shredded cucumber, garlic, lemon juice and fresh dill. It’s commonly served in gyros and on mezze platters with bread and veggies to dip.
Is Tzatziki Vegan?
If you’re wondering “is tzatziki vegan?” the answer is yes and no. Traditionally, tzatziki is made with sheep or goat’s milk yogurt, but it’s very adaptable. It can be made with vegan yogurt, vegan sour cream and/or vegan cream cheese.
Luckily, there are more vegan options for non-dairy basics than ever.
This recipe is made with greek yogurt, but you can sub with a nondairy yogurt or vegan sour cream/cream cheese combination if desired.
Is Tzatziki Healthy?
Yes, tzatziki is very healthy! It’s made from a few whole and healthy ingredients, and can be made nondairy if desired. Yogurt provides probiotics, cucumber provides fiber and olive oil is anti-inflammatory. Add in the nutrition of garlic and dill, and tzatziki could even be considered a superfood sauce.
Healthy Tzatziki Recipe Ingredients
- Cucumber (English or Persian)
- Greek Yogurt
- Garlic
- Fresh Lemon Juice
- Fresh Dill (use dried if you don’t have fresh – it’s not quite as flavorful but it’ll work in a pinch)
- Olive Oil
Health Benefits of Tzatziki
Yogurt: Made from fermented milk of any kind, yogurt boasts tons of calcium and probiotics. It’s a healthy base to many dishes, or an easy, nutrient-rich snack. Whether made from dairy, coconut or cashews, yogurt is one of the few foods that houses live active cultures.
Cucumber: super hydrating, this water-filled veggie is packed with minerals and antioxidants. It’s been shown to lower blood sugar, and is fiber-rich and filling. It’s also got a great percentage of vitamin-K—and there’s even more in the skin, which is why I prefer English style and organic (less need to peel).
Lemon juice: Though it tastes acidic on your tongue, lemon juice actually helps your body be more alkaline. They are also packed with vitamin C, and a particular citrus fiber that has been shown to lower cholesterol (though you might need your juice pulpy to get that last benefit).
Dill: This tiny, flavorful herb carries a hefty load of vitamins and minerals for its size, particularly manganese, an essential mineral for your brain. Dill has been studied and is suspected to be anti-cancerous and helpful for diabetics by lowering blood sugar.
Garlic: You can smell the benefits on this one! Societies around the globe have been using garlic medicinally for ages, and for good reason. It lowers blood pressure, is packed with nutrients, and some studies show it can even prevent and lessen symptoms of the common cold!
Olive Oil: One of the best oils to have in your kitchen, olive oil is best served room temperature (or cold) as high heat changes its structure. It’s packed with monounsaturated fat, which is anti-inflammatory and might even reduce rates of cancer. Olive oil has also been shown to prevent strokes and heart disease.
How To Make This Tzatziki Whole & Healthy
If you’re using a vegan dairy replacement, try to find a brand with the smallest list of ingredients—I think Kite Hill is the winner here, but please let me know your favorites in the comments below!
If you’re going with cow’s milk (or goat’s or sheep’s as the classic calls for), choosing organic at least eliminates the antibiotics and added hormones (of course pregnant and breastfeeding animals still have natural hormones).
You take the good with the not-as-good with either (vegan or dairy) option.
As always, buy your produce organic if possible to avoid strong and harmful pesticides.
Remember: This is just a guide for informational advice, not to make you feel bad about your ingredients. Groceries are wildly expensive these days, so pick what you can afford and do the best you can. No guilt, no shame.
How To Make This Healthy Tzatziki Recipe
My favorite healthy tzatziki recipe includes a base of greek yogurt. All you need to do is add flavor: cucumber, dill, garlic, lemon juice and olive oil.
First, you grate the cucumber then squeeze it through a cheesecloth before adding to a bowl.
Next, juice some lemon. Add it to the cucumber.
Mince the garlic and dill, and toss it all together with the yogurt and olive oil.
So now that you know how to make this healthy tzatziki recipe, let me know in the comments below what you’re eating it with!
I love it with olive oil crackers, dolmas, toasted pita bread, falafel, and the list goes on.
Honestly, I could eat a bowl of this tzatziki all by itself, it’s really that delicious!
And it’s even better after a couple of hours (or even a day) of thickening up in the fridge.
We love a good side around here! If you’re looking for more sides to go with this healthy tzatziki recipe, try these:
- Purple Cabbage Coleslaw
- Copycat Chipotle Cilantro Lime Rice
- Sweet Potato Green Salad
- Mediterranean Chickpea Salad
Protein and Fiber Anyone?
You can’t go wrong with this Mediterranean hummus, packed with nutrients to keep you full, and flavors to keep your tastebuds happy.
It’s fast, easy, and way more delicious than anything off a grocery store shelf!
Jazz Up Your Mezze Platter!
Pickled red onion is a delicious addition to any Mediterranean platter or plate. It goes well with tzatziki, hummus, baba ganoush and, of course, pita bread.
Sprinkle it on any particular dish or add a bowl of it to your serving tray.
Tzatziki
Ingredients
- 3/4 English Cucumber
- 1.5 cup Greek Yogurt
- 2 clove Garlic
- 1 tbsp Fresh Lemon Juice
- 2 tsp Fresh Dill Use dried if you don’t have fresh. It’s not quite as flavorful but it’ll work in a pinch.
- 1/2 tbsp Olive Oil
Instructions
- Grate cucumber, then squeeze out the water in a cheesecloth. (It will seem like less cucumber, that’s okay.) Add to a small mixing bowl.
- Use a citrus juicer (or your hand) to squeeze lemon. Add to bowl.
- Mince the garlic and the dill, and add to bowl with the rest of the ingredients, plus the olive oil. Mix until your sauce is nice and creamy. Add salt and pepper to taste. Serve!
Ooooo, this looks delicious! And great for all kinds of eating styles! I’m here by way of Senior Salon Pit Stop… We’d love for you to join us at Tuesday Turn About each week, via My Wee Abode!
Hi Julie, thank you! It definitely is delicious for all eating styles. That sounds so great, thank you! I’ll come check it out.
What a lovely Vegan tzatziki. Will for sure try it next time our Vegan family come for a visit.
It really is so good!! Just note, some of the vegan sour cream brands taste pretty different and can definitely change the flavor a bit.