Healthy & Easy Five Minute Tzatziki

This easy and healthy five-minute tzatziki is tangy, flavorful, and made with clean ingredients. Packed with protein, lemon, garlic, and fresh herbs. You’re definitely going to want to bookmark this recipe!

Last weekend I went to visit my sister-in-law in Chattanooga. She makes the most amazing Mediterranean chicken pitas with a homemade tzatziki sauce that’s out of this world!

She learned how to make an authentic tzatziki sauce from a family member, so I knew her recipe was legit.

I shared the chicken pitas she made on my stories and immediately had DMs from people asking if I would post the recipe.

Although I don’t have the recipe for the chicken marinade, I did help her make the tzatziki and picked up on a few things. 😉

Three tips to make an authentic tzatziki dip:

1. Don’t skimp on the garlic. (You don’t have to tell me twice… ha.)
2. Use both vinegar AND lemon, not just one or the other.
3. Use Fage brand Greek yogurt. Apparently, it’s the only one that’s “authentic enough” in the states.

After tasting the tzatziki my sister-in-law made, I knew this woman was onto something.

SO. GOOD.

So, what IS tzatziki sauce?

Tzatziki is a dip or sauce found in Southeast Europe and the Middle East.

It is made of salted strained yogurt or diluted yogurt mixed with cucumbers, garlic, salt, olive oil, sometimes with vinegar or lemon juice, and herbs such as dill, mint, parsley, and thyme.

Ingredients in tzatziki can vary slightly, but you will always find greek yogurt and cucumber. 

For this healthy, five-minute tzatziki you will need:

1. Fage Greek Yogurt (We used 2% but they also have 5% which is super creamy and delicious!)
2. Fresh lemon juice
3. English Cucumber
4. Fresh Dill
5. Red Wine Vinegar
6. Garlic
7. Olive Oil
8. Salt & Pepper

9 Creative Ways To Eat and Serve Five-Minute Tzatziki Sauce

1. Use it as a dip for pita, crackers, or fresh vegetables.
2. Use tzatziki as a healthier salad dressing. It’s loaded with protein, has healthy fats, and tons of fresh flavor.
3. Add it on top of gyros, or grilled meats.
4. Add it to fish. Tzatziki is great on salmon or white fish… or any fish for that matter!
5. Add it to mashed potatoes.
6. Dip your fries in it.
7. Add it to a baked potato instead of sour cream.
8. Use it as a base for tuna salad. Simply combine canned tuna and tzatziki for a Mediterranean tuna salad. Or follow this recipe instead.
9. Add it to a bagel with lox instead of cream cheese.

Is tzatziki sauce healthy?

While tzatziki is very creamy, unlike most creamy foods, it’s pretty low in calories. There are about 35 calories in two tablespoons of tzatziki sauce.

Because greek-yogurt is the base for this recipe, it’s also a high-protein sauce. Protein is always a main focus of mine.

You can read more about why I put emphasis on protein in my e-book, Redefining Wellness.

Recipes to try that go well with this five-minute tzatziki sauce

Vegetarian Breakfast Bowls

• Add a dollop of tzatziki on top instead of sour cream

Gluten-Free Spicy Baked Chicken Tenders

• Dip the tenders into the sauce instead of ranch

Lemon Pepper Chicken and Potatoes

• The perfect addition to this sheet pan meal!

Citrus and Herb Shrimp Sheet Pan Dinner

• Dip your shrimp and veggies into the tzatziki or pour the sauce right on top and mix it together in your bowl.

Vegan Smashed Chickpea Wrap

• Either dip your wrap straight into the tzatziki or add some sauce to the wrap before you fold it up!

I hope you all enjoy this super easy five-minute tzatziki sauce recipe.

You can seriously add it to anything and everything. It brings so much fresh flavor to any dish and takes no time to whip up.

As always, be sure to tag me on Instagram when you make this recipe or any of my recipes. I love resharing your creations to my stories!

PSSST… PIN ME FOR LATER!

Healthy & Easy Ten Minute Tzatziki

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Prep Time 5 minutes mins

Total Time 5 minutes mins

Course Appetizer

Cuisine Greek

Servings 4 People

Ingredients

  

1x2x3x

• 1 Cup Plain Greek Yogurt I used 2%
• 1 Cup Cucumber, Diced ~ 1/2 a large cucumber unpeeled, with the seeds scooped out
• 1 Tbsp Red Wine Vinegar
• 1/2 Lemon
• 1 Tbsp Fresh Dill Packed tightly
• 3 Cloves Garlic, minced Feel free to use less and taste and adjust as you go. I like a lot of garlic!
• 1/4 Tsp Salt Taste and adjust as needed.
• 1/4 Tsp Ground Pepper Taste and adjust as needed.
• 1-2 Tbsp High Quality Olive Oil

Instructions

 

• Cut about an inch off the ends of your English cucumber. Cut your cucumber in half, scoop out the seeds (this prevents the dip from getting watery), and dice into small pieces.
• Add all of your ingredients to a bowl and stir until combined.
• Taste and adjust seasoning as needed.
• Serve immediately, or refrigerate in a sealed container for up to 4 days.

Tried this recipe?Let us know how it was!