Healthy Greek Tzatziki Dip

Greek Tzatziki
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Prep: 10 mins
Cook: 0 mins
Passive Time: 3 hrs
Total: 3 hrs 10 mins
Servings: 8 servings
Nutritional Guidelines (per serving)
114 Calories
6g Fat
11g Carbs
6g Protein
See Full Nutritional Guidelines Hide Full Nutritional Guidelines
Nutrition Facts
Servings: 8
Amount per serving
Calories 114
% Daily Value*
Total Fat 6g 7%
Saturated Fat 2g 8%
Cholesterol 7mg 2%
Sodium 61mg 3%
Total Carbohydrate 11g 4%
Dietary Fiber 0g 1%
Protein 6g
Calcium 89mg 7%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

Why wait for the New Year to embrace healthy eating and a healthy lifestyle? Kick off healthy eating before the year ends and the ball drops. This New Year's Eve, serve an appetizer that is delicious, gluten-free, and on the lighter side for a healthy change of pace this holiday season.

Tzatziki is a Greek sauce traditionally paired with either grilled meat or served as a hearty dip along with veggies and crusty bread. 

While healthy, tzatziki does not skimp on flavor. Thick and creamy from strained Greek yogurt, cool from grated cucumber, zesty from crushed garlic, and tangy from a hint of red wine vinegar. It is a richly flavored dish with a hearty enough texture to enjoy along with gluten-free crackers, chips, bread, and fresh veggies. 

While tzatziki is easy to put together, time is needed to create a truly flavorful tzatziki. Cucumber coarsely shredded with a box grater needs to drain on a paper towel over a colander for a few hours to get rid of as much moisture and liquid as possible. Doing so will avoid creating a watery, runny tzatziki.  No one wants that! While tasty served immediately after it is made, tzatziki tastes best if stored overnight to allow the flavors, especially the garlic, to truly meld and open up. 

Tzatziki is best served with a platter of crunchy, fresh crudité or warm sliced gluten-free pita bread. You can also use another favorite gluten-free bread as a dipping vessel for this thick, hearty, and healthy dipping sauce.

Prior to serving, garnish the tzatziki with a snippet of fresh dill or chopped parsley and a drizzle of extra virgin olive oil. Watch as this naturally gluten-free dip quickly disappears!


  • 16 oz non-fat Greek yogurt (I love using FAGE)
  • 1 English cucumber (unpeeled and grated)
  • 2 tbsp olive oil (extra-virgin)
  • 1 tbsp red wine vinegar
  • 2 cloves garlic (crushed)
  • salt and pepper to taste

Steps to Make It

  1. Gather the ingredients.

  2. Grate one large unpeeled English cucumber with a box grater. Arrange the cucumber shreds on a paper towel set over a colander. Sprinkle with a pinch of sea salt. Let sit to drain for 3-4 hours, changing the paper towel halfway through, to eliminate as much liquid and moisture as possible.

  3. In a medium sized mixing bowl, combine the yogurt, olive oil, vinegar, crushed garlic, and salt and pepper. Whisk together to combine. Add the cucumber shreds and mix well. 

  4. Refrigerate tzatziki in an airtight container overnight (it tastes best the next day). 

  5. Serve with gluten-free bread, crackers, or fresh veggies. 

Reminder: Always make sure your work surfaces, utensils, pans and tools are free of gluten. Always read product labels to confirm the product is gluten-free. Manufacturers can change product formulations without notice. When in doubt, do not buy or use a product before contacting the manufacturer for verification that the product is free of gluten.

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