Tzatziki sauce

//Tzatziki sauce

By Mayo Clinic Staff

Dietitian’s tip:

Tzatziki is a Greek yogurt sauce. It’s a tangy counterpoint to barbecued meats, kebabs and falafel. You can also use it as a dip with veggies or pita, or as a salad dressing.

To make this plant based, use plain soy yogurt instead of Greek yogurt.

Number of servings

Serves 13

  1. Low Sodium
  2. Low Fat
  3. Healthy carb


  1. 2 large cucumbers, cut in half, seeds removed
  2. 16 ounces fat-free plain Greek yogurt
  3. 1 1/2 teaspoons finely chopped fresh dill
  4. 1/2 teaspoon chopped garlic
  5. Salt, to taste
  6. Ground black pepper, to taste


In a medium bowl, grate the cucumbers. Drain off the extra liquid. Add the yogurt, dill, garlic, salt and pepper. Mix well. Refrigerate 2 hours before serving.

Nutritional analysis per serving

Serving size: 2 tablespoons

  • Calories 28
  • Total fat 0 g
  • Saturated fat 0 g
  • Trans fat 0 g
  • Monounsaturated fat 0 g
  • Cholesterol 2 mg
  • Sodium 41 mg
  • Total carbohydrate 3 g
  • Dietary fiber 0 g
  • Total sugars 2 g
  • Protein 4 g

Created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program.

Aug. 02, 2022


Read More

Leave a Reply

Your email address will not be published. Required fields are marked *