Cucumber and yoghurt tzatziki

The classic fresh Greek sauce: yoghurt, cucumber, garlic and mint. Light and refreshing, it goes with crudités, grilled food and pitta bread, or can be served as a dip with drinks.

Preparation: 15 min  |  Cooking: 0 min  |  Servings: 4  |  Difficulty: Very easy

Calculated per serving from the Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 153 kcal · 4 g protein · 7 g carbohydrate · 12 g fat

Ingredients

• 400 g Greek yoghurt
• 1 cucumber
• 2 cloves of garlic
• 1 bunch of mint
• 1 tbsp olive oil
• salt, pepper

Method

1. Grate the cucumber and squeeze it to remove the water.
2. Stir it into the Greek yoghurt.
3. Add the crushed garlic and chopped mint.
4. Season and leave to rest in the fridge.

Nutritional benefits

Greek yoghurt provides protein and calcium for few calories, while cucumber adds hydration and freshness. Light and low in carbohydrate, tzatziki is a good replacement for fatty sauces and goes well with crudités and grilled food if you are watching your weight.

Variations and substitutions

• With dill instead of mint.
• Vegan: use soya yoghurt.
• With lemon for extra zing.
• As a sauce for grain bowls and wraps.

Storage and making ahead

Keeps for 3 days in the fridge. Squeeze the cucumber well so that it does not release water.

💡 Good to know

Really squeeze the grated cucumber (in a tea towel): this is the step that stops the tzatziki turning runny.

See also

Discover more vegetarian recipes · weight loss recipes · gluten-free recipes · keto & low-carb recipes.

Foods in this recipe: Greek yoghurt · cucumber · garlic · mint · olive oil.

You might also like these recipes: Light cauliflower gratin · Cucumber, feta and mint salad · Ratatouille with eggs.