Tzatziki
Nutrition per serving
Greek tzatziki: fresh yoghurt mixed with grated cucumber, garlic and mint. Light, fresh and high in protein, it is the perfect dip for raw vegetables, grilled meats and mezze.
Preparation: 15 min | Cooking: 0 min | Servings: 4 | Difficulty: Easy
Calculated per portion from Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, pieces) use average weights. 148 kcal · 4 g protein · 6 g carbohydrate · 12 g fat
Ingredients
- 400 g Greek yoghurt
- 1 cucumber
- 1 clove of garlic
- a few mint leaves
- 1 tbsp olive oil
Method
- Grate the cucumber, salt it and leave it to drain for 15 minutes.
- Squeeze it to remove the water.
- Mix it into the yoghurt with the crushed garlic and chopped mint.
- Add a drizzle of olive oil and chill.
Nutritional benefits
Greek yoghurt provides protein and calcium for little fat, and the cucumber adds water and freshness. A light, filling sauce, ideal to replace fatty dips with drinks or to go with raw vegetables.
Variations and substitutions
- With dill.
- With 0% yoghurt for an even lighter version.
- Vegan (soya yoghurt).
- Lifted with lemon.
Storage and making ahead
Keeps for 2 to 3 days in the fridge; best after a few hours of resting.
💡 Good to know
Drain the cucumber thoroughly and squeeze it: otherwise it releases water and the tzatziki becomes too runny.
Read also
Discover more vegetarian recipes · slimming recipes · gluten-free recipes.
The foods in this recipe: Greek yoghurt · cucumber · garlic · mint · olive oil.
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