Low-fat tzatziki sauce is a cool, creamy Greek dip made with nonfat Greek yogurt, cucumber, garlic, lemon, and fresh dill. It comes together in just 10 minutes and delivers plenty of fresh flavor with much less fat than versions made with full-fat yogurt. Serve it with grilled chicken or fish, fresh vegetables, or warm pita bread.
Quick Look: Low Fat Tzatziki Sauce
- Taste: Cool, creamy, tangy, and garlicky
- Ready in: 10 minutes
- Made with: Nonfat Greek yogurt, cucumber, lemon, garlic, and dill
- Serve with: Pita, vegetables, sandwiches, fish, or grilled chicken
- Per serving: 47 calories and 1.1 grams of fat
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Why I Made This Tzatziki
This week's menu included garlic butter pita chips with my white bean, tomato, and cucumber salad, and I realized I needed tzatziki on the table too.
It's also the perfect sauce for pan-seared baby lamb chops. The cool, tangy tzatziki balances the lamb's rich flavor.
This low-fat tzatziki is cool, creamy, and ready in minutes. Using nonfat Greek yogurt keeps it light while still giving the sauce a thick texture.
All you need is a cup of nonfat Greek yogurt, a cucumber, a lemon, fresh dill, and a garlic clove.
Do You Need to Strain the Yogurt?
Greek yogurt is already thicker than regular yogurt, so you may not need to strain it. However, non-fat Greek yogurt varies by brand and can contain more liquid than full-fat yogurt.
If your yogurt looks thin or watery, spoon it into a fine-mesh strainer lined with cheesecloth or a clean kitchen towel. Set the strainer over a bowl and let the yogurt drain for 1-2 hours. Discard the liquid before making the tzatziki.
Also squeeze as much liquid as possible from the grated cucumber. This is the most important step for keeping your low-fat tzatziki thick and creamy.
What You Need
- Nonfat Greek Yogurt - Use thick, plain 0% Greek yogurt to keep the tzatziki low in fat. If the yogurt looks watery, strain it before mixing.
- Persian Cucumber - Persian cucumbers have fewer seeds and less water. If using a standard cucumber, peel and seed it before grating.
- Fresh Lemon Juice - Adds fresh, tangy flavor. You can substitute white vinegar.
- Garlic - One small clove adds plenty of flavor without overpowering the sauce.
- Fresh Dill - Gives tzatziki its classic fresh, herby flavor. Chop it finely so it blends evenly.
- Kosher Salt and Black Pepper - Season to taste to bring out the other flavors.
- Extra Virgin Olive Oil - Adds richness and a smooth, creamy finish.
How To Make Low-Fat Tzatziki Sauce
You can make this low-fat tzatziki sauce in just 10 minutes. For the thickest texture, drain watery yogurt and thoroughly squeeze the grated cucumber before mixing everything together.
Step 1: Grate the cucumber on the large holes of a box grater.
Step 2: Place the grated cucumber in a clean towel and squeeze out as much liquid as possible.
Step 3: In a medium bowl, whisk together the yogurt, garlic, lemon juice, olive oil, dill, salt, and pepper. Fold in the drained cucumber until well combined.
Step 4: Taste and add more salt or lemon juice if needed.
Serve immediately, or cover and refrigerate for 1 hour to let the flavors blend. Stir before serving.
Top Tips for Success
- Use thick fat-free Greek yogurt for a creamy low-fat tzatziki sauce. If the yogurt looks watery, strain it before mixing.
- Squeeze as much liquid as possible from the grated cucumber to keep the sauce thick.
- Use one small garlic clove. You can substitute roasted garlic or a little granulated garlic. Roasted garlic is milder, so add more to taste.
- Taste as you go, adding more lemon juice, salt, or pepper as needed.
- Serve immediately, or refrigerate for 1 hour to let the flavors blend. Stir well before serving and garnish with fresh dill.
Pairing Suggestions
- Spread it on a pita wrap with pan-seared chicken breasts and fresh vegetables.
- Serve it as a dip with crisp bell pepper cups, crackers, or other fresh-cut vegetables.
- Serve it alongside air fryer lamb chops for a cool contrast to the rich, seasoned meat.
- Spoon it over grilled red snapper or serve it with kebabs and souvlaki.
- Pair it with oven-roasted mixed vegetables or Mediterranean chickpea cucumber salad.
Storage
Store in an airtight container in the refrigerator for up to 4 days.
Low-fat tzatziki may separate slightly as it sits, so stir well before serving. For the best texture and flavor, enjoy it within 2 days.
Low-Fat Tzatziki Sauce FAQ
Low-fat tzatziki is a lighter alternative to many creamy dips and dressings. It is made with protein-rich Greek yogurt, cucumber, fresh herbs, and a small amount of olive oil.
Persian cucumbers work well because they have fewer seeds and contain less water. If you use a standard cucumber, peel and seed it before grating. Always squeeze the grated cucumber thoroughly.
Yes. You can serve it immediately, but refrigerating it for 1 hour allows the flavors to blend. Store it in an airtight container in the refrigerator for up to 4 days and stir before serving.
Yes. Double each ingredient and use a larger mixing bowl. Taste the finished sauce and adjust the lemon, garlic, salt, and pepper as needed.
Make low-fat tzatziki sauce by combining thick nonfat Greek yogurt with grated cucumber, lemon juice, garlic, fresh dill, salt, and pepper. Squeeze the cucumber thoroughly to remove excess water, then mix. Serve immediately or refrigerate for 1 hour to let the flavors blend.
If you tried this Low-Fat Tzatziki Sauce or any other recipe on my blog, please leave a 🌟 star rating and let me know how it goes in the comments. I love hearing from you!
More Easy Sauces and Dips
Low-Fat Tzatziki Sauce
Equipment
- Box grater
- Clean kitchen towel
- Medium mixing bowl
- Wire whisk
- Fine-mesh strainer (optional)
Ingredients
- 1 cup plain nonfat Greek yogurt (0% milkfat)
- ½ cup finely grated Persian cucumber
- 1 tablespoon fresh lemon juice or white vinegar
- 1 small minced garlic clove
- 1 tablespoon chopped fresh dill
- ¼ teaspoon kosher salt or to taste
- cracked black pepper to taste
- 1 teaspoon extra virgin olive oil
Instructions
- Grate the cucumber on the large holes of a box grater.
- Place the grated cucumber in a clean towel and squeeze out as much liquid as possible.
- In a medium bowl, whisk together the yogurt, garlic, lemon juice, olive oil, dill, salt, and pepper.
- Fold in the drained cucumber until well combined. Taste and add more salt or lemon juice if needed.
- Serve immediately, or cover and refrigerate for 1 hour to let the flavors blend. Stir before serving.
Notes
- Serve chilled with pita chips, crackers, or fresh vegetables.
- Spoon it over grilled chicken, fish, or roasted vegetables.
- Use it as a creamy topping for salmon rice bowls with fresh vegetables.
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