Healthy Tzatziki Sauce Recipe (2024)

FAQs

How healthy is tzatziki sauce? ›

Tzatziki is a real powerhouse in terms of health benefits. Probiotics, which can aid promote gut health, vitamins A and C, calcium, and phosphorus are all included in this classic Greek meal. Together, these nutrients strengthen your immune system and maintain the health of your bones.

Tzatziki is low on carbohydrates. So, people on a low- carbohydrate or diabetic diet can enjoy it guilt-free. Just 3 grams of carbohydrates in two tablespoons. Although tzatziki has some fat, it's from healthy sources like olive oil and yogurt.

Tzatziki is a creamy cucumber yogurt dip (or sauce) made from simple ingredients including strained yogurt (or Greek yogurt), cucumbers, garlic, and sometimes fresh herbs such as dill or mint. Traditionally, it is made from strained sheep or goat's milk yogurt, but a full-fat Greek yogurt works just fine in this dip.

Although you can find variations online, the classic tzatziki contains yoghurt, garlic, fresh dill, lemon juice, olive oil, and cucumber. Eating tzatziki can help add a variety of healthy nutrients to your daily diet, maintain a robust microbial system, and maintain blood glucose levels.

Health-wise, tzatziki contains only 54 calories per a 45 gram serving; it also comes with only 8 grams of carbohydrates and a negligible amount of sodium. Which to Pick? If you make your determination based on health concerns, then hummus is clearly the less healthy dip, with high sodium being a particular concern.

Traditional gyro meat combines beef and lamb, which can be higher in fat, particularly saturated fat. For a leaner option, chicken or turkey gyro can be chosen. These poultry choices offer a lower fat content, making them a healthier alternative without compromising taste.

Yes! Tzatziki sauce is perfect healthy snack, especially thanks to protein-packed greek yogurt, shredded cucumber and anti-inflammatory garlic. It's as simple as it sounds: yogurt cucumber sauce!

Despite its protein content, eating Greek yogurt alone is unlikely to make a person burn more calories. But eating Greek yogurt, as part of a balanced diet that includes enough protein, fibrous carbohydrates, and healthful fats may aid weight loss and boost metabolism.

This cucumber sauce is easy to make and full of fresh flavor. You don't need any fancy ingredients to make it, just sour cream, garlic, mustard, and some fresh dill. You can serve it after just one hour in the refrigerator, but overnight is recommended.

How long does tzatziki last in the fridge? ›

Tzatziki will last about four days in the fridge before it starts to go bad. While you can freeze it, it will change a bit in regards to texture and consistency when it comes time to thawing it out.

A platter of salted raw tomatoes and cucumbers becomes an instant salad when topped with tzatziki as a dressing. Bread is smeared with tzatziki and topped with grilled meats or vegetables for a crostini or bruschetta style snack that pairs well with Greek wines, like these Artichoke and Eggplant skewers.

Tzatziki sauce should be kept in a sealed container and stored in the refrigerator when you're not using it. As long as it's stored properly, you can expect homemade tzatziki to last about three to four days. This will depend on how fresh the yogurt was when you made the sauce.

Tzatziki is made of strained yogurt (usually from sheep or goat milk) mixed with cucumbers, garlic, salt, olive oil, red wine vinegar, and dill or mint or parsley.

The watery sauce is due to the cucumbers, which hold lots of water. The best way to avoid a watery tzatziki sauce is to get the excess moisture out of the grated cucumber before it's added to the sauce mixture.

Unlike most creamy dips, tzatziki is made with a yoghurt and cucumber base, and as such is one of the healthiest pre-made dips you can find. Low in both fat and energy, tzatziki can be substituted as a much lighter alternative to aioli and mayonnaise as a creamy dipping sauce.

This tzatziki dip is also perfect as a light, healthy high protein post workout snack. Just chop up a carrot and some celery or red pepper sticks for dipping.

Tzatziki dip contains 0.3 g of saturated fat and 1.1 mg of cholesterol per serving. 15 g of Tzatziki dip contains 0.45 mcg vitamin A, 0.3 mg vitamin C, 0.00 mcg vitamin D as well as 0.02 mg of iron, 9.60 mg of calcium, 21 mg of potassium.