Tzatziki is a cool, creamy Greek sauce made from thick yogurt, cucumber, garlic, olive oil, and fresh herbs. It’s a staple alongside grilled meats, gyros, and vegetable platters, and it’s loved for its bright, tangy flavor. This recipe keeps the sauce authentically thick and garlicky while giving you a clear picture of its calorie content, so you can enjoy it confidently.
Ingredients
- 1 cup (240 g) plain full-fat Greek yogurt
- 1/2 English cucumber (about 150 g), grated
- 1 clove garlic, minced (about 1 tsp / 5 g)
- 1 tbsp (15 ml) extra-virgin olive oil
- 1 tbsp (15 ml) fresh lemon juice
- 1 tbsp (4 g) fresh dill, chopped (or 1 tsp dried)
- 1/2 tsp (2 g) salt
- 1/4 tsp (1 g) black pepper
Instructions
- Grate the cucumber on the large holes of a box grater. Place the grated cucumber in a clean kitchen towel and squeeze out as much liquid as possible. This step is crucial for a thick sauce.
- In a medium bowl, combine the drained cucumber, Greek yogurt, minced garlic, olive oil, lemon juice, dill, salt, and pepper. Stir until well blended.
- Taste and adjust seasoning, adding more salt or lemon if desired. For the best flavor, cover and refrigerate for at least 1 hour to let the flavors meld.
- Stir once more before serving. Drizzle with a little olive oil and extra dill if you like.
Tips
- Drain the cucumber well: Squeezing out the cucumber water is non-negotiable. Skipping this makes the tzatziki watery and thin.
- Use full-fat Greek yogurt: It gives the creamiest texture and best flavor. Non-fat works but will be less rich and may need a bit more olive oil.
- Let it rest: The sauce tastes better after an hour in the fridge. The garlic mellows and the herbs infuse the yogurt.
- Adjust garlic to taste: One clove is mild; add a second if you love garlic, but start small and taste.
Serving Suggestions
Serve tzatziki as a dip with warm pita bread, fresh vegetables, or pita chips. It’s also a classic accompaniment to grilled chicken, lamb, beef souvlaki, or falafel. Use it as a spread on sandwiches or wraps, or dollop it over roasted vegetables for a refreshing contrast.
Variations
- Herb swap: Replace dill with fresh mint, parsley, or a combination. Mint adds a brighter, more refreshing note.
- Spicy kick: Add a pinch of cayenne pepper or a finely minced fresh chili for heat.
- Vegan version: Use a thick plant-based yogurt (like coconut or soy) and ensure it’s plain and unsweetened. The texture may be slightly less thick, so drain it through a cheesecloth for 30 minutes first.
- Extra tang: Add a teaspoon of white wine vinegar or red wine vinegar along with the lemon juice.
Storage and Reheating
Store tzatziki in an airtight container in the refrigerator for up to 4 days. Stir before serving, as some liquid may separate. This sauce is served cold and should not be reheated. If you want to make it ahead, prepare it up to 2 days in advance; the flavors will only get better. Freezing is not recommended, as the yogurt will become watery and grainy when thawed.
Frequently Asked Questions
How many calories are in this tzatziki sauce?
This entire recipe makes about 8 servings, and each serving (about 2 tablespoons) contains roughly 50 calories. The exact count depends on the yogurt and oil you use.
Can I use regular yogurt instead of Greek?
Yes, but regular yogurt is thinner. To thicken it, line a strainer with cheesecloth and let it drain in the refrigerator for 2–3 hours until it reaches a Greek-style consistency.
Why is my tzatziki watery?
Usually it’s because the cucumber wasn’t squeezed well enough. Make sure to wring out all the excess liquid. Also, avoid over-stirring after it sits, as that can release more water.
Can I make tzatziki without dill?
Absolutely. Dill is traditional, but you can substitute mint, parsley, or even basil. Each herb gives a different flavor profile, so feel free to experiment.
Is tzatziki gluten-free?
Yes, all the ingredients are naturally gluten-free. Just check the yogurt label to ensure no additives contain gluten.
How long does tzatziki last?
It will keep in the refrigerator for up to 4 days. If you see any separation, just stir it. If it smells sour or develops mold, discard it.
Related
- Farmers Cheese Pancakes (Syrniki) Recipe
- Frozen Pelmeni Dumplings: How to Cook & Enjoy
- German Apple Strudel (Apfelstrudel) Recipe
More recipes to cook
Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes
Spotted an error? Tell us and we will correct it (corrections policy).