Tzatziki (tuh-ZEE-kee). The good news is that it’s far easier to make than it is to say! This salted yogurt and cucumber dip is a staple in Mediterranean cuisine, and we can see why - it’s both delicious AND incredibly nutritious! Don’t let the “salted” part in the description make you nervous. This is “home cooked” salted - which is NOT the same as “restaurant” and “processed food” salted. The amount of salt you’ll be using in this recipe is far less than what you’ll find in store bought varieties.
The further in advance you make this recipe, the better it gets! But, if you don’t have time to make this one ahead of time, it’s totally OK to eat it right away, too. So, don’t be afraid to dig in. Because availability of fresh produce and herbs has varied so much and can be hard to come by in grocery stores lately, we made our recipe with dried dill. If you can get your hands on fresh dill from the store or your garden, then we highly recommend using fresh dill in this recipe (note: we’ve provided portion sizes for both dried and fresh below).
Ways to enjoy this dip:
- Right out of a bowl with a spoon! We don’t know who needs to hear this, but yogurt does NOT always have to be sweet! For those of you looking to get in touch with your salty/savory side, this yogurt recipe is for you!
- With toasted pita chips. We love cut up Joseph’s Pita bread as a great lower calorie option that’s program-friendly for those following MRC Menus.
- As a dip for veggies. Replace that fatty, salty chip dip with this fresh tzatziki dip!
- As a dip for roasted chicken. MRC clients, you’ll split this recipe in half and do a half portion of cooked chicken breast with it. Add 6 oz of fresh vegetables (or 3 oz of cooked vegetables) and you’ve got a delicious complete meal on your hands. For those following menus that have a carbohydrate serving, we love a toasted Joseph’s pita or red potatoes!
- 4-6 oz. non-fat, plain Greek yogurt*
- 4 oz. cucumber, seeded and shredded
- 1 clove garlic, minced
- Zest of 1 lemon
- Juice of ½ - 1 lemon
- 2 TBSP fresh dill or 2 tsp dried dill
- To taste: sea salt, black pepper
*MRC Clients refer to your menu for exact portion sizes. This recipe uses 1 serving Greek yogurt.
- Peel, deseed, and grate the cucumber. Using cheesecloth, paper towels or pushing into a fine mesh strainer, squeeze as much liquid out of the cucumber as you can. Add to a bowl with the Greek yogurt, garlic, lemon zest, lemon juice, and dill, and combine.
- Add salt and pepper to taste, mixing again until all ingredients are thoroughly combined. Cover and refrigerate for at least an hour.
Makes 1 Serving | Serving Size: entire recipe | One Serving Replaces: 1 protein, ½ vegetable
Key Words: Dip, Low Carb, Greek Yogurt, Dip, Football, Parties, Party, Appetizer, Football