Low fat tzatziki sauce is a creamy Greek dip made with low fat Greek yogurt, cucumber, garlic, lemon, and fresh dill. It comes together in just 10 minutes and is perfect with grilled meats, fresh vegetables, or warm pita bread. Making it at home gives you fresh, bright flavor without added preservatives.
Quick Look: Low Fat Tzatziki Sauce
- Taste: Cool, creamy, tangy, and garlicky with fresh dill and lemon.
- Total time: 10 minutes.
- Main ingredients: Low-fat Greek yogurt, Persian cucumber, lemon, garlic, and dill.
- Tools needed: Box grater, clean kitchen towel, medium bowl, and whisk.
- Why you'll love it: Made with low-fat Greek yogurt, this light and refreshing tzatziki sauce has just 2.2 grams of fat per serving. It takes only 10 minutes to make and adds cool, creamy Greek flavor to pita, vegetables, sandwiches, fish, and grilled chicken.
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Why I Made This Tzatziki
This week's menu included garlic butter pita chips to go with my white bean tomato cucumber salad, and I realized I needed some tzatziki on the table too.
This low fat tzatziki is cool, creamy, and ready in minutes. Using low fat Greek yogurt keeps it lighter while still giving the sauce a thick texture.
All you need is a cup of Greek yogurt, a cucumber, a lemon, a little 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, low 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
- Low Fat Greek Yogurt - Use thick 2% Greek yogurt. If the yogurt looks watery, strain it before making the tzatziki.
- 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. White vinegar can be used as a substitute.
- 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 the sauce to taste and bring out the other flavors.
- Extra Virgin Olive Oil - Adds richness and gives the sauce a smooth, creamy finish.
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.
Top Tips for Success
- Use thick 2% 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
- For a low fat meal, spread it on a pita wrap with grill pan chicken and fresh vegetables.
- Serve alongside crudité, kebabs, souvlaki, falafel, or roasted vegetables.
- Use as a fresh sauce for baked snapper or a bagel with lox instead of cream cheese.
- Pair with garlic butter pita chips, crackers, or fresh-cut vegetables.
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.
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 with thick 2% Greek yogurt, grated cucumber, lemon juice, garlic, fresh dill, olive oil, salt, and pepper. Squeeze the cucumber thoroughly, mix everything together, and serve immediately or refrigerate for 1 hour to let the flavors blend. If the yogurt looks watery, strain it before mixing.
Low Fat Tzatziki Sauce
Ingredients
- 1 cup plain 2% Greek yogurt thick
- ½ cup finely grated Persian cucumber
- 1 tablespoon fresh lemon juice or white vinegar
- 1 small garlic clove minced
- 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 spread in wraps, gyros, or sandwiches, or as a topping for Mediterranean-style bowls and salads.
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