Made with high-protein Greek yogurt, fresh cucumber, dill, lemon juice, and garlic, this super creamy Homemade Tzatziki Sauce is fresh, delicious, and healthy. You can serve it as a sauce with a variety of proteins, or enjoy as a dip with vegetables, pita, and more!

homemade tzatziki sauce in a bowl garnished with fresh dill and olive oil

Healthy Homemade Tzatziki Sauce

I was never really a huge fan of tzatziki until I started making it at home. Growing up, my parents would serve the store-bought varieties with Greek-inspired burger recipes or souvlaki for dinner.

Don’t get me wrong, I enjoyed it, but I didn’t realize just how fresh & delicious (and nutritious!) it could be until I made my own tzatziki.

I originally made this recipe to pair with my deliciously juicy Greek Chicken Meatballs. I love making healthy recipes with Greek yogurt (like sauces!) because it’s creamy and versatile, but it also adds protein & nutrition to whatever you’re making. As a dietitian, I definitely can appreciate that.

I use Greek yogurt in many of my homemade sauces and dips like my Healthy & Wholesome Caesar Dressing and Greek Yogurt French Onion Dip.

What you may not realize about homemade tzatziki is how quick and easy it is to make! All you need is 5 minutes and a handful of simple ingredients.

homemade tzatziki sauce in a bowl garnished with fresh dill and olive oil

What is Tzatziki?

Never heard of it, or just wondering where it came from? Tzatziki is a creamy, yogurt-based cucumber dip (or sauce) found in Middle Eastern and Southeast European cuisines.

It is traditionally made with strained yogurt or Greek yogurt (learn about Greek yogurt nutrition compared to regular yogurt), cucumber, garlic, salt, olive oil, herbs like dill, parsley, or mint, and sometimes an acid like vinegar or lemon juice.

Alternative names for tzatziki are tarator and cacık, and is traditionally served as a dip, sauce or soup.

Ingredients for This Greek Yogurt Tzatziki Recipe:

My healthy homemade tzatziki sauce recipe uses many of the traditional ingredients, along with a little fresh lemon juice. I don’t usually mix olive oil into mine, but I do drizzle it on top before serving.

Here’s what you’ll need to make it:

  • Full-fat plain Greek yogurt
  • Cucumber
  • Fresh dill
  • Fresh garlic
  • Lemon juice
  • Salt & pepper
  • Extra-virgin olive oil (optional)
flatlay image of homemade tzatziki ingredients including greek yogurt, lemon, grated cucumber, chopped dill, garlic cloves, salt and pepper

What’s the Best Greek Yogurt for Tzatziki Sauce?

A plain, unsweetened Greek yogurt is the best Greek yogurt for tzatziki sauce.

Regarding milk fat percentage (% M.F.), I recommend a full-fat variety. This would be a Greek yogurt that has 3.3% M.F. or higher on the label. I recommend this for a thicker, creamier tzatziki sauce.

That being said, this recipe will still work with a low-fat or nonfat plain Greek yogurt.

Is Tzatziki Sauce Healthy?

Yes! As a Registered Dietitian, one of the things I appreciate about tzatziki is how nutritious it is. Especially if you make it at home! Here are some of the things that make it nutritious:

Greek yogurt: Making homemade tzatziki sauce with Greek yogurt means that the base of our dip provides protein and important nutrients like calcium, phosphorus, vitamin B12, selenium, riboflavin, and vitamin A.

Cucumber: Cucumber is a source of fibre, vitamin C, vitamin K, and it’s very hydrating as it’s 96% water!

Extra virgin olive oil: By drizzling some olive oil on top before serving our tzatziki, we’re adding a source of healthy unsaturated fats.

How to Make Your Own Greek Yogurt Tzatziki:

Here are the easy steps to make this greek yogurt tzatziki at home:

Serving and Storage Tips:

Serve this easy homemade tzatziki as a sauce for dishes like my Greek Chicken Meatballs, Greek Chickpea Veggie Burgers, or my Greek Chicken Burgers.

You can also serve it as a healthy dip with pita, chips, crackers, or cut up vegetables for snacking.

Store the tzatziki sauce in an airtight container in the refrigerator. It will last in the fridge up to 7 days. I do not recommend freezing it!

Ingredient Substitutions:

For full-fat Greek yogurt: You can use a low or non-fat Greek yogurt if you prefer, but the texture may be slightly less creamy. You can also use plain regular yogurt, but it will be thinner and more runny.

For fresh dill: I have used dried dill as an alternative before. Use approx. 2 tsp dried dill in place of 2 tbsp fresh dill.

For minced garlic: If you don’t have fresh minced garlic, you can use 3/4 tsp garlic powder.

homemade tzatziki in a bowl on a serving board with cut up vegetables and crackers

Connect with Hannah Magee, RD!

I hope you love this recipe as much as I do. If you try it, let me know what you think by leaving a rating and a review in the comments below.

Oh, and be sure to take a photo and tag me at @hannahmagee_rd so I can re-share on my stories!

Don’t forget to follow me on InstagramTikTok, and Pinterest so you never miss a new recipe or blog post.

homemade tzatziki sauce in a bowl garnished with fresh dill and olive oil

5-Minute Greek Yogurt Tzatziki Sauce (or Dip!)

Made with high-protein Greek yogurt, fresh cucumber, dill, lemon juice, and garlic, this super creamy Homemade Tzatziki Sauce is fresh, delicious, and healthy. You can serve it as a sauce with a variety of proteins, or enjoy as a dip with vegetables, pita, and more!
5 from 1 rating

Ingredients

  • 1 1/2 cups plain full-fat Greek yogurt, 3% MF or greater
  • 1 cup grated cucumber
  • 1 1/2 tbsp chopped fresh dill
  • 2 cloves garlic, minced
  • 1/2 medium lemon, juiced
  • 1/2 tsp salt and pepper, each
  • 1 drizzle extra virgin olive oil, for garnish

Equipment

Instructions 

  • Add greek yogurt, grated cucumber, and chopped dill to a bowl. Mix together until well-combined.
    greek yogurt with grated cucumber and fresh dill in a bowl
  • Stir in minced garlic, lemon juice, salt and pepper.
    greek yogurt, grated cucumber, fresh dill, lemon juice, salt, pepper, and minced garlic in a bowl
  • Garnish with more chopped dill and a drizzle of extra virgin olive oil, then serve.
    homemade tzatziki sauce in a bowl garnished with fresh dill and olive oil
Did you make this recipe?Be sure to take a photo and tag me at @hannahmagee_rd so I can see!