Delicious and healthy Tzatziki

Tzatziki also dzadziki (Greek τζατζίκι [dza’dziki]) – cold  sauce-appetizer of yogurt, fresh cucumber and garlic, a traditional dish of Greek cuisine. Tzatziki is usually an integral part of meze. In Greece and Crete, Meze is a set of light snacks or small dishes. Tzatziki is used as dip sauce (for dipping food in it). Also, the sauce is often served with meat dishes or fried fish.

You can dollop it generously on your food without adding a lot of calories (unlike, say, mayonnaise). It’s made mostly with low calorie Greek yogurt and cucumber, after all.


Tzatziki is a refreshing dip, and it’s so easy to make!

This basic recipe yields about 2 ½ cups; multiply if necessary.



2 cups grated cucumber (from about 1 medium cucumber – 300 gr., no need to peel the cucumber, grate on the large holes of your box grater)

1 ½ cups plain Greek yogurt

2 tablespoons extra-virgin olive oil

2 tablespoons chopped fresh mint and/or dill

1 tablespoon lemon juice

1 medium clove garlic, pressed or minced

½ teaspoon fine sea salt


Working with one big handful at a time, lightly squeeze the grated cucumber between your palms over the sink to remove excess moisture. Transfer the squeezed cucumber to a serving bowl, and repeat with the remaining cucumber.

Add the yogurt, olive oil, herbs, lemon juice, garlic, and salt to the bowl, and stir to blend. Let the mixture rest for 5 minutes to allow the flavors to meld. Taste and add additional chopped fresh herbs, lemon juice, and/or salt, if necessary. Sometimes a little olive oil is added.

Serve tzatziki immediately or chill for later. Leftover tzatziki keeps well, chilled, for about 4 day