Healthy Tzatziki is a Greek sauce or dip that started in Southeastern Europe and the Middle East. While there are many variations, its most common components are Greek or strained yogurt, cucumbers, salt, and olive oil. It has a creamy texture that is accentuated by using garlic, lemon juice, and herbs such as mint, dill, or parsley. Any day is a day for eating tzatziki, but it’s ideal on hot and dry days with its fresh, piquant, and refreshing flavor!
While I tried tzatziki many times in my travels throughout Europe, this recipe struck a cool chord on a hot and balmy afternoon. I could not ask for anything else, just cool slices of cucumber folded in Greek yogurt, lime, and mint did the trick for me.
Difference between Greek and Caribbean tzatziki:
Traditional Greek tzatzikis use grated cucumber and the Middle Eastern varieties are served with gyros or shawarma. The grated tzatziki is more like a dip, while I noticed that the Caribbean style was served as a salad and a dip. It is so easy to make this Tzatziki that you cannot go wrong with the recipe.
Since traditional tzatziki uses grated cucumber, it must be drained, or the finished product will be runny and wet. This recipe calls for sliced cucumbers and no draining is required. Thinly sliced cucumbers make this Tzatziki a fine candidate for a dip that is easy to scoop with pita or tortilla. You will love this Healthy Tzatziki, as it is packed with mint and tangy lime juice, bringing out its deep, bright flavors.
Benefits of ingredients in the Healthy Tzatziki:
- Yogurt:
Yogurt has been a staple food in Asia, the Middle East, and Europe over several thousand years. Whether it was the Mongols or the Romans, everyone consumed yogurt. While there are several varieties of yogurt, their main distinction is in the protein and moisture content. However, the health benefits of yogurt have been well documented. They are high in protein and calcium; and contain probiotics that boost the gut microbiota and enhance the immune system.
2. Cucumbers:
Cucumbers are native to India with over ten different varieties that spread to other parts of the world. While there are many varieties of cucumbers (Cucumis sativus) I chose the English cucumber, which is both seedless and less bitter. English cucumbers are also known as hothouse or European cucumbers.
Botanically speaking, the cucumber is considered a fruit since the vine bears flowers with seeds that grow into cucumbers. Cucumbers come with health benefits such as facilitating healthy vision, and immunity and helping in the proper functioning of the heart, kidneys, and lungs. They are primarily made up of water which keeps our bodies hydrated.
Frequently Asked Questions:
- How do I pick or choose a cucumber?
Cucumbers that are sunk in or bulging with dark spots, and wrinkles or are puffy are either over-ripe or decayed. Look for firm light green to dark green colored cucumbers with no spots or puffy ends.
2. How can I make this recipe vegan?
You could substitute Greek yogurt with almond or coconut yogurt.
3. What makes the Tzatziki a healthy option?
This Tzatziki recipe is healthy as it is made with fat-free Greek yogurt which is high in protein and probiotics. This low-calorie dish is loaded with vitamins, potassium, and calcium.
4. Are there other variations for the tzatziki?
Some regional variations in the Mediterranean countries include oregano or parsley and sometimes the addition of nuts.
If you’ve tried this recipe or have questions, I would love to hear from you. Please feel free to share (below) your thoughts, comments, or any questions that you might have. And if you like my recipes, you could subscribe to my mailing list for the latest recipes that will be delivered to your inbox. From my pen to your table, Bon Appetit!
Ingredients:
- Garlic, lemon juice and ground peppercorn:
- Cucumber: English or slicing cucumber; grated cucumber is common in the traditional Greek tzatziki although I have sliced them here as a personal preference.
- Olive oil: Extra virgin olive oil
- Herb: Mint; dill and sometimes cilantro is also more commonly used
- Yogurt: Greek nonfat yogurt
Here are the step-by-step instructions on how to make this dish. Please refer to the recipe card below for the measurements.
How to make the Healthy Tzatziki:
- Chiffonade the mint leaves and mix into the Greek yogurt. Combine the garlic, lime juice, salt, pepper, and olive oil.
2. Gently, fold the cucumber slices into the yogurt mixture ensuring that the slices are covered in yogurt.
3. Drizzle some olive oil and some freshly-cracked black peppercorn on top. Serve chilled in a wooden bowl.
- The skin of the cucumber is loaded with vitamins and fiber. Therefore, I like to use cucumbers unpeeled in my salads. Wash the cucumbers by rubbing them with salt before consumption.
- The wax that packers put on produce increases their shelf-life, but it can be unhealthy for consumers. So you could buy organic produce if you plan on consuming vegetables raw. Alternatively, you could use a vegetable brush to scrub the cucumbers.
- After thoroughly washing the cucumbers, slice and soak them in salt water before tossing them into the salad. This will help reduce its water content so that the salad dressing does not get too runny. I skipped this step since I purchased firm nearly seedless cucumbers that were freshly picked at the farmers market. I used those cucumbers the same day I bought them for this Healthy Tzatziki.
Serving suggestion:
This Healthy Tzatziki is a perfect dip with pita or fresh veggies. Other serving suggestions are as follows:
- In Egyptian Falafel
- As a topping for Chicken Burger
- As a sauce for Chicken Kebab
Storage:
Cucumbers must be stored in the crisper drawer of your refrigerator and not at room temperature. If they are not chilled, the cucumbers will become soft and limp. This Healthy Tzatziki can be refrigerated for a 3-4 days but not frozen. Cucumbers will exude moisture if refrigerated for a longer period.
Other cucumber salad recipes that you might like:
Healthy Tzatziki
Equipment
- By hand
Ingredients
- 1½ cup Greek yogurt non fat
- 1 tbsp mint chiffonade
- 1 clove garlic minced
- ½ tbsp lime juice
- ¾ tsp kosher salt
- ¾ tsp black peppercorn freshly cracked
- 2 tbsp olive oil extra virgin
- 1 English cucumber thinly sliced
Instructions
How to make the Healthy Tzatziki:
- Prepare the ingredients. Wash the cucumbers with salt and water. Cut into thin slices using a knife or a food processor.
- Chiffonade the mint leaves and mix into the Greek yogurt. Combine the garlic, lemon juice, salt, pepper, and olive oil.
- Gently, fold the cucumber slices into the yogurt mixture ensuring that all the slices are covered in yogurt.
- Drizzle some olive oil and crack some black pepper on top. Serve chilled in a wooden bowl.
Video
Notes
- I have sliced the cucumbers in this recipe. The traditional Tzatziki has grated cucumber that is drained prior to folding it into the sauce.
- You could use dill instead of mint. The traditional version mostly uses dill.
Nutrition
Delicious! I love how quick this is to make, perfect for weeknights!
Thanks!
great for party appetizers!
Perfect for the holiday season, thank you Kanchan!
tried this last night and it was so good, thanks!
Glad to hear it! Thank you.