Healthy Tzatziki Sauce

[NOTE: Contains dairy]

Tzatziki Sauce

Ta-zi-ki.  Another Mediterranean / Middle Eastern dish, tzatziki is made from Greek yogurt, cucumbers, garlic and dill!  It’s light, refreshing, and a MUST when making falafel.  I tend to stay away from dairy, but I have been eating this sauce all week!  It’s that tasty (and healthy).  Transform your palate (and plate) with this sauce!   This tzatziki sauce is ultra-refreshing and the PERFECT complement to falafel and tahini.

Prep time: 10 mins     Cook time: 0 mins     Total time: 10 mins
Serves: 10 (2T servings) (about 1 and 1/3 cups)


  • ¾ cup Greek yogurt (I buy the single serving 6 oz. fat-free plain Chobani)
  • 1.5 tablespoons lemon juice
  • 1 teaspoon garlic, minced
  • ½ medium cucumber, seeded and diced
  • 1 teaspoon dill, finely chopped (preferably fresh)
  • ¼ teaspoon salt (start with 1/8 and adjust according to taste)


  1. Peel cucumber, slice in half (lengthwise), and use spoon to scoop out seeds.
  2. Dice cucumber, and if time permits, place in colander, sprinkle with salt, and allow water to seep out for approx 30 minutes.  Since cucumbers are very watery, this step will allow you to remove a lot of the water and create a thicker sauce.  If time does not permit, pat dried with paper towels to remove some of the water.
  3. Put all ingredients (except the yogurt) in the food processor and blend well.  Add this mixture to the yogurt and place sauce into the fridge for two hours.  This step will allow the sauce to thicken and flavors to marry.  Leftovers can be stored in an airtight container in the fridge for up to 5 days.

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