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Easy Tzatziki (Yogurt Cucumber) Sauce

Nina Ghamrawi, MS, RD, CDE
June 29, 2023
June 29, 2023

Tzatziki sauce is a staple in Mediterranean cuisine and is a versatile condiment that can be used as a dip, spread, or sauce. It's a refreshing blend of yogurt, cucumber, and garlic that pairs perfectly with grilled meats, vegetables, or pita bread. Making tzatziki sauce at home is easy and much more delicious than the store-bought version. Here's how to make it:

Cooking time: 5 minutes

Ingredients (serves 4)

  • 1 cup fat free greek yogurt
  • 1 cup minced fresh cucumber
  • 2 tbsp dried or 3tbsp fresh dill (substitute for 2 tbsp dried mint, or 1 tbsp minced fresh mint leaves, if desired)
  • 1 clove of garlic, minced
  • Salt to taste


  1. Mix everything together in a bowl, and season with salt and pepper to taste.
  2. Cover the bowl with plastic wrap and refrigerate for at least 30 minutes to allow the flavors to meld together.
  3. Serve your tzatziki sauce in falafel sandwiches, drizzled over kabobs, or even on your eggs and toast! You may also use it as a dip to go with fresh vegetables!


  1. If you prefer a smoother texture, you can blend the ingredients in a food processor or blender before refrigerating.
  2. You can use regular yogurt instead of Greek yogurt, but the sauce may be thinner in consistency and lower protein.
  3. To reduce the moisture in the cucumber, place the diced cucumber in a paper towel and squeeze out any excess liquid before adding it to the yogurt mixture.

Nutrition Facts per serving (1 cup)

Calories: 136 kcal |   Total fat: 0 g   |   Sat fat: 0 g   |   Sodium: 89 mg   |   Total Carbohydrate: 12 g   |   Sugars: 0 g   |   Dietary Fiber: 1 g   |   Protein: 22 g

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