Appetizers, Dips and Snacks: Dips and Spreads: Tzatziki

Made with yogurt, cucumber and garlic, this traditional Greek sauce can be used as a dip, sauce or topping, such as on gyros.

Author: CalorieKing
Date: December 18, 2012

Suggestions: For best results, use Greek yogurt, which has been strained. If not available, strain plain yogurt through a cheesecloth about an hour or until thickened yogurt remains (place strainer over a bowl, place cheesecloth over both); discard liquid.

Serves: 8 person(s)
Yield: 8 x 2 tablespoon servings (or about 2 cups)

Preparation Time: 10 mins
Cooking Time: 0 mins
Extra Time: 2 hrs (for refrigeration)


    2 tsp lemon juice *
    1 Tbsp olive oil *
    16 oz (2 cups) low-fat plain Greek yogurt (such as Total Fage or other pre-strained yogurt)
    3 garlic cloves, minced, or to taste
    1 Tbsp chopped fresh mint *
    1 peeled, shredded, drained cucumber


    In a medium-sized bowl, combine lemon juice and olive oil. Slowly mix in the yogurt. Combine well until the oil is thoroughly combined. Add the garlic, mint and cucumber.

    Cover and refrigerate two hours. Served well chilled.


    * If desired, can omit the mint, olive oil and/or lemon juice. Add 1/4 teaspoon dried dill weed for additional flavor.

    Serving suggestions are not included in the nutritional analysis.

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Nutritional Information
(Per Serving)

Calories:50 cals
Kilojoules:209 kJ
Fat:1.7 g
Carbohydrates:3.2 g
Protein:5.2 g
Cholesterol:0.0 mg
Sodium:22 mg
Saturated Fat:0.2 g
Fiber:0.2 g
Calcium:44.0 mg
Total Sugars:2.6 g

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