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

Ingredients

  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

Directions

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.