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Everyone should know how to make proper Greek Tzatziki, especially if you follow the Mediterranean Keto approach where healthy fats, adequate protein, as well as nutrient density are our priority.
This Greek Tzatziki is in fact an improved version of a recipe I created for the KetoDiet App many years ago. I like both versions and they are slightly different so I decided not to update the original recipe in the app but rather keep both of them for you to choose (which you can do if you get the free trial).
This version of Tzatziki is more flavorful thanks to extra herbs, plus it's creamier because we are not going to be adding any cucumber juices which tend to make Tzatziki too runny.
Just like with any other traditional recipes, there are different versions of Tzatziki in different parts of Greece. You may find versions with no lemon zest, no olive oil and no herbs. There is no wrong way! This is my partner's family recipe and I think it's the most flavor-packed, creamy, chunky version of Tzatziki I've tried!
Recipe Tips
First of all, if you want truly creamy tzatziki, you need thick and creamy yogurt such as Fage. You don't necessarily need to use full-fat 10% yogurt as Fage makes really thick and creamy 0%, 2% and 5% fat yogurt.
If you can't tolerate A1 dairy (cow dairy products), use sheep's or goat's milk yogurt instead. Just keep in mind that you may have limited options as most A2 yogurt products I've tried were not as thick as Fage.
How to Serve Tzatziki?
Tzatziki can be served as a side dish with any fish or meat. It goes particularly well with meat skewers like these Chicken Souvlaki Skewers Lamb Souvlaki but you can even serve it with vegetarian options like these Halloumi Veggie Skewers.
Another way is to serve Tzatziki as a dip with freshly chopped vegetables such as bell peppers, cucumbers, carrots or celery stalks.
Finally, you can serve Tzatziki with your favorite keto crackers. I recommend you try them with these Crispy Multiseed Keto Crackers, the most popular cracker recipe amongst our readers!
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Hands-on Overall
Serving size about 2/3 cup, 150 g/ 5.3 oz
Nutritional values (per serving, about 2/3 cup, 150 g/ 5.3 oz)
Net carbs5.9 grams
Protein9 grams
Fat13.8 grams
Calories182 kcal
Calories from carbs 13%, protein 20%, fat 67%
Total carbs6.4 gramsFiber0.5 gramsSugars4.5 gramsSaturated fat4.1 gramsSodium255 mg(11% RDA)Magnesium20 mg(5% RDA)Potassium335 mg(17% EMR)
Ingredients (makes 8 side servings)
- 1 large cucumber (350 g/ 12.3 oz)
- 750 g Greek yogurt such as Fage 5% (1.65 lbs)
- zest from 1 organic lemon
- juice from 1 organic lemon (60 ml)
- 3 cloves garlic, crushed
- 4 tbsp finely chopped dill
- 4 tbsp finely chopped mint
- 1/3 extra virgin olive oil (80 ml)
- 3/4 tsp sea salt
- 1/2 tsp black pepper
Instructions
- Start by grating the cucumber. Once grated, use your hands to transfer the cucumber to a bowl with yogurt. Do not pour in the cucumber juices or the tzatziki will be too runny.
Note: If you want really thick Tzatziki, you can squeeze even more cucumber juices out before adding to the bowl with yogurt. If you do, don't waste the cucumber juices but instead make some refreshing cucumber water by mixing them with still or sparkling water and some ice.
- Add juice and zest from 1 lemon, crushed garlic, finely chopped dill and mint. Add about half of the olive oil, leaving the remaining oil for drizzling on top (or simply mix in all olive oil at this point).
- Stir to combine and season with salt and pepper to taste.
- Drizzle the remaining olive oil on top and optionally garnish with more herbs and black pepper. Serve immediately as a dip or side dish (see recipe tips above). To store, place in a sealable container, cover with a lid and store in the fridge for up to 4 days.
Ingredient nutritional breakdown (per serving, about 2/3 cup, 150 g/ 5.3 oz)
| Net carbs | Protein | Fat | Calories |
|---|
| Cucumber (unpeeled), fresh |
| 1.4 g | 0.3 g | 0 g | 7 kcal |
| Yogurt, plain (full-fat, Greek style, 5% fat) |
| 3.6 g | 8.4 g | 4.7 g | 90 kcal |
| Lemon zest (peel), fresh |
| 0 g | 0 g | 0 g | 0 kcal |
| Lemon juice, fresh |
| 0.4 g | 0 g | 0 g | 1 kcal |
| Garlic, fresh |
| 0.3 g | 0.1 g | 0 g | 2 kcal |
| Dill, fresh |
| 0.1 g | 0.1 g | 0 g | 1 kcal |
| Mint, fresh |
| 0.1 g | 0.1 g | 0 g | 1 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 9 g | 80 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Total per serving, about 2/3 cup, 150 g/ 5.3 oz |
| 5.9 g | 9 g | 13.8 g | 182 kcal |
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