Tzatziki is a refreshing Greek dip made from thick yogurt, cucumber, garlic, olive oil, and fresh herbs. It’s creamy, tangy, and pairs beautifully with grilled meats, vegetables, or warm pita. This recipe gives you a classic tzatziki with a clear idea of its calorie content, so you can enjoy it mindfully.
Ingredients
- 1 medium cucumber (about 8 oz / 225 g)
- 1 teaspoon salt (for drawing water out of cucumber)
- 2 cups (480 g) plain whole-milk Greek yogurt
- 2 cloves garlic, minced
- 2 tablespoons (30 ml) extra-virgin olive oil
- 1 tablespoon (15 ml) fresh lemon juice
- 1 tablespoon (4 g) chopped fresh dill (or 1 teaspoon dried dill)
- 1 tablespoon (4 g) chopped fresh mint (optional)
- Salt and freshly ground black pepper, to taste
Instructions
- Grate the cucumber using a box grater or food processor. Place the grated cucumber in a clean kitchen towel or cheesecloth and sprinkle with the 1 teaspoon salt. Let sit for 10 minutes, then squeeze firmly to remove as much liquid as possible. This step prevents watery tzatziki.
- In a medium bowl, combine the squeezed cucumber, Greek yogurt, minced garlic, olive oil, lemon juice, dill, and mint (if using). Stir until well combined.
- Taste and season with additional salt and pepper if needed. Keep in mind that the salt used on the cucumber may have left some residual saltiness.
- Cover the bowl and refrigerate for at least 1 hour to allow the flavors to meld. This resting time is essential for the best taste.
- Stir once more before serving. Drizzle with a little extra olive oil if desired.
Tips
- Drain the yogurt: If your Greek yogurt is very loose, strain it through a cheesecloth-lined sieve for 30 minutes before using. This yields a thicker dip.
- Substitute herbs: No dill? Use fresh mint or parsley alone, or a combination. Dried dill works but use half the amount.
- Adjust garlic: Start with one clove if you prefer a milder garlic flavor, and add more to taste. Raw garlic intensifies as it sits.
- Don’t skip the resting time: Tzatziki tastes flat if served immediately. The refrigeration time lets the garlic and herbs infuse the yogurt.
Serving Suggestions
Serve tzatziki as a dip with warm pita bread, fresh vegetable crudités, or pita chips. It’s also a classic accompaniment to grilled lamb, chicken souvlaki, gyros, or as a sauce for falafel. For a lighter meal, spread it on a wrap or use it as a dressing for a Greek salad.
Variations
- Herb-forward: Increase the dill and add a handful of chopped fresh parsley for a brighter flavor.
- Spicy: Add a pinch of cayenne pepper or a finely chopped fresh chili for a kick.
- Vegan: Replace Greek yogurt with a thick plant-based yogurt (e.g., coconut or soy) and use a neutral oil instead of olive oil if desired. The texture may be slightly less thick.
- Creamy twist: Stir in a tablespoon of mayonnaise or sour cream for extra richness (this will increase calories).
Storage and Reheating
Tzatziki is best served cold. Store it in an airtight container in the refrigerator for up to 3 days. Stir well before serving, as some liquid may separate. Do not freeze tzatziki, as the yogurt will become watery and grainy upon thawing. There is no need to reheat; in fact, reheating will ruin the texture.
Frequently Asked Questions
How many calories are in a serving of this tzatziki?
Each serving (about 1/4 cup / 60 g) contains approximately 80–100 calories, depending on the exact yogurt and oil used. The calories come mostly from the yogurt and olive oil.
Can I use low-fat or non-fat Greek yogurt?
Yes, you can substitute low-fat or non-fat Greek yogurt. This will reduce the calorie count to about 60–70 calories per serving, but the dip may be slightly less creamy.
Why is my tzatziki watery?
Watery tzatziki usually means the cucumber wasn’t squeezed enough. Be thorough when removing liquid from the grated cucumber. Also, avoid over-stirring after it’s chilled, as that can break down the yogurt.
How long does tzatziki last in the fridge?
Properly stored in an airtight container, tzatziki keeps for 3–4 days. The garlic flavor will intensify over time, so it’s still safe but may taste stronger.
Can I make tzatziki ahead of time?
Absolutely. In fact, making it a day ahead improves the flavor. Just keep it refrigerated and give it a good stir before serving.
Is tzatziki gluten-free?
Yes, this recipe is naturally gluten-free. Just ensure your Greek yogurt and any added spices are certified gluten-free if you have celiac disease.
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Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes
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