Tzatziki (Low Fat Yogurt & Cucumber Dip)

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If it’s wrong to eat dip right out of the bowl with a spoon, then I’m guilty. With this classic Greek tzatziki, I simply can’t help myself. One taste leads to another, and another and – well, it’s healthy – so just one more…

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Try it and you’ll see, there’s something oddly addicting about the combination of tangy-thick yogurt, crunchy grated cucumber, olive oil, garlic and aromatic fresh mint. Yes, it’s all good for you but that’s just an added bonus here.

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Like most dips, you can buy it in a tub but nothing beats the freshness and taste of homemade, especially when it’s this easy to make. Just be sure to use authentic Greek yogurt (it’s very thick and creamy) and squeeze as much water as humanly possible out of your grated cucumber. Use your hands to wring the liquid out. I’m talking several minutes of squeezing and re-squeezing. You won’t believe how much water is in there!

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As for the herbs, tzatziki is traditionally made with either mint or dill. I prefer the flavor of mint but feel free to substitute fresh dill if you like.

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Serve it with store bought pita chips as an appetizer, or as a topper for my Greek-style Lamb Burgers.

And get that spoon ready :)

Tzatziki

Print Recipe
Servings: 2 cups

Ingredients

  • 1-1/2 cups plain 2% Greek yogurt (I use Fage)
  • 1 medium English or hothouse cucumber, seeded, coarsely grated and squeezed as dry as possible (about 1 cup)
  • 2 small garlic cloves, minced
  • 2 tablespoons extra virgin olive oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 tablespoons finely chopped fresh mint, plus a bit more for garnish

Instructions

  1. Combine all ingredients in a medium bowl and mix until well combined. Taste and adjust seasoning if necessary (I add about ¼ teaspoon more salt but season to your own taste). Cover and chill until ready to serve. Garnish with more finely chopped mint if desired.
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  • I have never tried this before…. I think I will now. Thanks for sharing! yum!

  • Rebecca

    Can you use non-fat Greek yogurt with the same (relative) success, do you think?

    • anthonia

      Absolutely! As this reply comes nearly three years after your initial question, I’m sure you’ve tried with non-fat by now. But I only use non-fat and the results are wonderful. You’ll only notice the difference if you conduct a side-by-side comparison.

  • This made my mouth water (as most of your posts do)! I can’t believe I’ve made a version of this so many times without using Greek yogurt! Can’t wait to try your recipe.

  • Looks like the cucumber raita in Indian cuisine :)

    • anthonia

      Yes! But raita is a bit more soupy than tzatziki. also, raita is used to cool the palate after all the spicy indian food. Tzatziki is used mostly as a dip.

  • I agree with you 100%…Tzatziki is totally addicting!!!

  • I eat tzatziki straight from the bowl after I make it too! yum! your blog is gorgeous by the way!

  • This is a very yummy, easy recipe to make and take as a snack for those girls night out gatherings….big hit, we all enjoyed this treat! Thanks for the recipe!

  • Gail

    Made this last night with your Greek Lamb Burgers. Delicious!!

  • Shaundrea

    Thanks I made this with the kids at school…it was great!

  • lovetron

    Might pick up some fresh Nan from the Indian joint up the street and have this during the game Sunday. Thanks for the recipe!

  • Momma T

    I make a dressing like this and serve it over grilled Mediterranian Turkey patties. Very good. I have also had it on grilled Pepper steak. I think any way you serve it, it will be well liked!

  • Katy

    Can someone tell me how long these type of dips last for once made??

    • Jenn

      Hi Katy, I’d say a few days in the fridge.

  • Lindsay

    yummmmm. this is another keeper that i’ve found on this site. great healthier alternative to the average chip or veggie dip!

  • Julie

    I had an overly productive cucumber plant last year, and after discovering this recipe, could not get enough of this Tzatziki sauce! Love the addition of fresh mint. This goes wonderfully with your perfectly grilled chicken breasts. Very fresh and summery!

  • Arthur

    When traveling around the Greek countryside in search of an eatery, we would stop and first order tzatziki and some fried calamari. If they passed muster, we stayed for a full meal. To get the most water out of the cucumber after grating I mix in some salt and let it sit for about 10 minutes, then put the cucumber in the middle of a tea towel, gather the edges together, and squeeze and twist quite aggressively. Great with toasted pita triangles, fresh crusty bread, or as a dip for crudites.

  • Grace DeShaw-Wilner

    Excellent with Stacy’s baked chips–this dip/sauce is always in my ‘fridge!

  • Tessa

    Made this and its amazing! We used cut veggies and stacy’s pita chips. Delicious!

  • Amanda

    Delicious with pita chips, grilled pita bread or veggies! Also fun pairing with the Moroccan chicken.

  • Arnold

    Love this stuff, Yogurt/honey/curry is another amazing dip or spread

  • Carrie Hirshfield

    My son loves this with chicken strips!! Thanks for the great recipe!

  • Sue

    Love this recipe, I like it on grilled chicken sandwiches or chicken burgers. Someone asked how long it lasts refrigerated, well, in my house, this recipe is gone long before it would have a chance to go bad. Just love your recipes, thanks !

  • trisha dowling

    wow. would be great on a gyro!! think this is going to be made very soon!!
    is there a way to get calorie and daily fat percentage? thanks!!

  • Pamela G.

    perfect with the zucchini fritters! just test your garlic beforehand…sometimes that can make things a little spicier :) i prefer it with dill; making with mint is more reflective of indian raita. great dip with fresh veggies too!

  • deborah

    I’ve just eaten a whole tub (small) of low fat, shop bought Tzatziki dip and I just had to google the recipe, sounds so easy, I can’t wait to try it! ps. I added a can of tuna to the last half of the dip and it tasted amazing. Thanks for posting this, as I said, I can’t wait to try it, I’ll get back to ya. Deborah (from Australia). :-D

  • anthonia

    Great recipe! I used regular cukes and scraped out the seeds. I also used homemade yogurt, but I have also used Dannon “Natural” and strained it in a coffee filter over a strainer with a can on top for about an hour or as much as overnight (if I had the time). Will have to try the mint, as I’m truly camp dill. :-)

  • I made this for my mother, who is constantly talking about a dip, made with Greek yogurt, that she has at her local diner. I didn’t think I would like it, too, since it is yogurt based. I was wrong. This dip is delicious and easy to make. Thanks.

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