How to Make Tzatziki Sauce (Keto, Gluten Free & Vegetarian)

Greek food is without a doubt one of my favorite cuisines. Even though I have yet to visit the Greek islands, something about the cuisine transports me to a sun-drenched table in a tiny cafe with whitewashed walls overlooking a deep blue sea.

And my favorite thing on any Greek platter (or menu, for that matter), is cool, refreshing Tzatziki Sauce. It’s keto-friendly, gluten free and vegetarian, perfect for summertime snacking.

Serve this sauce with gyros or souvlaki, or as a healthy, low carb dip with vegetables. It’s fresh and easy, so let’s get to it!

What is Tzatziki made of?

Tzatziki is a yogurt-based sauce that can also be used as a spread or a dip, depending on how thick you like the consistency. Regardless of consistency, here are the basic ingredients:

• strained Greek yogurt
• cucumber
• lemon
• vinegar
• fresh herbs, like mint and dill

I have used nonfat Greek yogurt in this recipe – it works and it’s guilt-free. Nonfat Greek yogurt isn’t like nonfat sour cream, which is total barf. I actually really enjoy nonfat Greek yogurt because somehow I’m still able to trick my brain into thinking I’m eating something fattening.

But some people prefer a richer flavor, and if you ordered Tzatziki in a restaurant they would never serve it with nonfat yogurt. It’s really up to you. I’m not saying that nonfat is what you should use, I’m just saying it works.

How is Tzatziki pronounced?

The correct way to say tzatziki is “tsah-TSEE-kee”. The “ts” sound is pronounced just like the double z in the word pizza.

In addition to being a food nerd, I’m also a grammar nerd, so it really bugs me when people misspell and mispronounce things. This creamy, dreamy sauce is not called “ta-ZEE-kee”, people!

What is Tzatziki served with?

I serve this dip (or sauce) all the time when my girlfriends come over in the summer, almost always with a chilled bottle of Prosecco or Vinho Verde. Some of them are keto and almost all of them are watching their carb intake, so it’s a safe bet for most everyone. Just cut up whatever raw veggies you have on hand and dip away. You can also use it on grilled meats (as with traditional gyros) and vegetables.

Just whip up this Tzatziki Sauce and maybe some hummus and roasted chickpeas and include them in a big Greek Mezze Platter with lots of olives, feta, veggies and pita bread. It’s easy entertaining. And summers should be easy, just like I imagine them to be in the Greek islands. Enjoy!

For more keto-friendly recipes, try these:

• Restaurant-Style 3 Cheese Queso Dip
• Buffalo Chicken Dip
• Shrimp & Spinach Salad w/ Sundried Tomato Vinaigrette

How to Make Tzatziki Sauce (Keto, Gluten Free & Vegetarian)

Make this keto-friendly, vegetarian and gluten free Tzatziki Sauce at home using Greek yogurt, sour cream, cucumber and fresh dill

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Prep Time 15 minutes mins

Cook Time 0 minutes mins

Total Time 15 minutes mins

Course Appetizer, Sauce

Cuisine Mediterranean

Servings 1

Ingredients

  

1x2x3x

• 1 pint (16 oz.) Greek yogurt
• 1 cucumber peeled, seeded and finely diced
• 1/2 cup sour cream
• 1 Tbsp. kosher salt
• 1 Tbsp. white wine vinegar
• 2 Tbsp. lemon juice
• 1 Tbsp. olive oil
• 2 cloves garlic minced
• 2 tsp. fresh dill minced

Instructions

 

• Fold all ingredients together in a bowl. Store in an airtight container in the refrigerator.

Keyword appetizers, easy, gluten free, keto

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