Easy Vegan Tzatziki
Mediterranean Tzatziki Sauce:
I am obsessed with all foods Mediterranean, and Mediterranean tzatziki sauce 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! But is tzatziki vegan?
The number of consumers going vegan (or almost vegan) is growing every day, and everyone wants the option of replacing their old favorites with something that tastes just as good—and sometimes even better!
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?
Well, 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 sour cream, vegan yogurt or vegan cream cheese. Luckily, there are more vegan options for non-dairy basics than ever.
In this vegan tzatziki recipe I use a combination of sour cream and cream cheese. It’s definitely doable with vegan sour cream alone, but the density of cream cheese gives it just that extra dose of creamy. So why not?
Is Tzatziki Healthy?
In a nutshell, yes, tzatziki is healthy. There may be differing opinions out there about which bases are healthier, but I try to keep it simple. If it’s a vegan dairy replacement, I 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.
However, nothing but excellent things can be said for the real stars of the show. The cucumber, lemon juice, dill, garlic and olive oil all come with their own unique and impressive list of nutritional benefits.
Health Benefits of Tzatziki:
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.
Vegan Tzatziki Sauce Ingredients
- Cucumber (English or Persian)
- Vegan Sour Cream
- Vegan Cream Cheese
- 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
It goes without saying that if you eat dairy, you are welcome to use regular sour cream and cream cheese. It is very difficult (nay, impossible?) to find vegan “dairy” substitutes that have only whole food ingredients.
How To Make Vegan Tzatziki Sauce
Look no further for a vegan tzatziki recipe! My favorite easy vegan tzatziki includes a base of both sour cream and cream cheese, and there are several non-dairy options on the market for both. All you need to do is add flavor to them: cucumber, dill, garlic, lemon juice and olive oil.
So now that you know how to make vegan tzatziki sauce, 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 easy vegan tzatziki all by itself, it’s really that delicious!
And it’s even better after a couple hours (or even a day) of thickening up in the fridge.
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.
So yummy and so easy, this creamy tzatziki is bursting with flavor. Packed with lemon, garlic an dill, you won't want to stop dipping. Bonus: it's nondairy! In fact, it's completely vegan.
- 3/4 English Cucumber
- 1 cup Vegan Sour Cream (I like Kite Hill Brand)
- 1/2 cup Vegan Cream Cheese (I like Kite Hill or Tofutti)
- 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
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!
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