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A bowl of tzatziki sauce garnished with fresh mint leaves and olive oil, surrounded by pieces of pita bread, whole mint sprigs, and two metal spoons on a green napkin.
  • Gluten Free
  • Grain Free
  • Nut Free
  • Refined Sugar Free

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Home | Recipe | Dips, Sauces & Dressings

Ultimate Tzatziki

Prep Time 5 minutes mins
Cook Time 10 minutes mins
Total Time 15 minutes mins
Protein 2g
Carbs 2g
Fats 0.1g
Say "hello" to the Ultimate Tzatziki – a creamy, protein-packed dip that is perfect for adding to your favorite salads, sandwiches, and gyro bowls. This recipe comes together with just a few simple ingredients and in five easy minutes, making it the perfect way to add some extra flavor and protein to any of your favorite recipes!

Recipe by:

Nicole Modic

September 5, 2025
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    Say “hello” to the Ultimate Tzatziki – a creamy, protein-packed dip that is perfect for adding to your favorite salads, sandwiches, and gyro bowls. This recipe comes together with just a few simple ingredients and in five easy minutes, making it the perfect way to add some extra flavor and protein to any of your favorite recipes!

    A bowl of tzatziki sauce garnished with fresh mint leaves and olive oil, surrounded by pieces of pita bread, whole mint sprigs, and two metal spoons on a green napkin.

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    Friends, want to know what my latest food obsession has been? It’s tzatziki. If you’ve never had tzatziki before, it’s a creamy, yogurt-based dip that is a staple in Mediterranean cuisine, especially Greek recipes. It comes together with yogurt, small chunks of cucumber, and a variety of herbs and spices for a creamy, savory dip that is perfect for adding to almost every recipe. I love to pour this tzatziki over chicken, use it as a salad dressing, or even use it as a dip for cut up veggies. No matter how you choose to enjoy it, you truly can’t go wrong!

    Plus, if you’re someone like me who is always trying to get more protein in, then you will absolutely love this recipe. While some tzatziki recipes are made from a blend of conventional yogurt and milk, this recipe comes together with one of my favorite ingredients: greek yogurt. If you’ve been to my blog recently, then you may have seen that I have become obsessed with greek yogurt as an easy, healthy alternative to traditional yogurt or mayo in recipes. It adds the same delicious, creamy flavor that mayo or yogurt does, but it also packs it full of protein, which is a win-win in my book! If you are someone who is looking to hit their protein goals, this is the perfect recipe to help you do so.

    Especially since this tzatziki is so versatile! The mild, creamy, herby flavor pairs well with so many different recipes – not just Greek ones! I love to add this dip to my favorite salads or bowls, and I also love serving it with cut-up veggies (also known as crudité). If you want to know some of my favorite ways to serve this tzatziki, keep reading below!

    A wooden board displays cucumbers, a bowl of yogurt with a spoon, fresh mint leaves, half a lemon, a small yellow lemon, a bowl of salt, dried herbs, and garlic cloves. Pieces of flatbread surround the board.
    To make this tzatziki, you’ll need greek yogurt, Persian cucumbers, garlic, lemon, dried dill, fresh mint, and kosher salt. That’s it!
    A wooden cutting board with chopped cucumber, fresh mint, a juiced lemon on a citrus squeezer, a knife, and small bowls of salt, minced garlic, and dried herbs. Nearby are whole mint sprigs and pita bread.
    Prepare all of the ingredients: juice the lemon, chop the fresh mint and dill, and wash and chop the Persian cucumbers. This will make the recipe come together so easily!

    What You Need to Make This High-Protein Tzatziki

    • Greek Yogurt: To make the tzatziki, you’ll need a base of greek yogurt. Not only does it add the thick and creamy yogurt flavor that is signature to tzatziki, but it also packs this recipe with protein, helping you stay fuller, longer!
    • Persian Cucumbers: Tzatziki is known for having chunks of fresh cucumber mixed within. So naturally, this recipe calls for cucumbers too! I like using Persian cucumbers because they are smaller and crunchier than English cucumbers, making them perfect for this recipe.
    • Garlic: Fresh garlic cloves are KEY to this recipe – don’t skip them!
    • Lemon: I love using fresh lemon juice in this recipe for that bright and refreshing flavor that helps to cut through the thickness of the greek yogurt.
    • Dried Dill: Don’t skip the dried dill – it may be small, but it packs quite a punch!
    • Fresh Mint: Fresh chopped mint adds a light and refreshing flavor to the tzatziki.
    • Kosher Salt: A pinch of kosher salt adds the perfect finishing touch to this tzatziki!
    A bowl of yogurt topped with chopped cucumber, fresh mint, and dill, surrounded by pita bread, lemon slices, and a green napkin on a white surface.
    Add the greek yogurt to a large bowl, alongside the chopped Persian cucumbers, garlic cloves, lemon juice, dried dill, fresh mint, and kosher salt. Mix well, until all of the ingredients are incorporated into the yogurt.

    How to Make The Ultimate Creamy Tzatziki

    To prepare this ultimate tzatziki, start by washing and chopping the Persian cucumbers. Then, add them to a bowl alongside the the greek yogurt, garlic cloves, lemon juice, dried dill, fresh mint, and kosher salt. Mix well, until all of the ingredients are incorporated into the yogurt.

    Cover the bowl and transfer it to the fridge. Allow it to set for at least 10 minutes, until it’s thick and creamy. Once it’s done, remove it from the fridge, serve with your favorite recipes (like my Scorched Rice Loaded Chicken Gyro Bowls), and enjoy!

    A hand holding a spoon is dipping into a bowl of tzatziki sauce with chopped cucumbers and herbs. The bowl is on a white surface surrounded by pita bread, a cutting board with diced cucumber, and a green napkin.
    Mix all of the ingredients together. Then, cover the bowl, transfer it to the fridge, and allow it to set for at least 10 minutes, until it’s thick and creamy.
    Once it’s done, remove it from the fridge. Drizzle some olive oil on top, add a sprinkle of flaky salt, and some more chopped mint and dill. Then, serve and enjoy!

    My Favorite Ways to Serve This Tzatziki

    One of the reasons why I love this tzatziki so much is because it is incredibly versatile! The mild, herby flavor pairs perfectly with all of your favorite recipes. These are a few of my favorite ways to serve this tzatziki, but be warned: it is not an extensive list! In fact, you can add it to almost any of your favorite savory recipes for an extra creamy, herby, high-protein kick.

    • Use it in place of salad dressing: Swap out your traditional creamy dressing for this tzatziki! It’s the perfect way to make any salad more delicious and nutritionally beneficial. I love using this tzatziki as a salad dressing for my Easy Maroulosalta Salad or my No-Mayo Crispy Smashed Potato Salad.
    • Drizzle it on top of bowls: Looking for the perfect, creamy finishing touch to any bowl? This is definitely it. My Scorched Rice Loaded Chicken Gyro Bowls or my One Pan Greek Chicken And Lemon Rice can both benefit from a drizzle of this tzatziki!
    • Serve it with sliced veggies: Instead of traditional ranch dressing, use this Ultimate Tzatziki as a creamy dip for any sliced veggies / crudité!

    If you make this recipe, please be sure to leave a review and rating below! To see more recipes and behind the scenes, follow along on Instagram, TikTok, and Youtube! I’m also now on Pinterest, so stop by and take a look at what’s new.

    ** Photography by Tanya Pilgrim
    A bowl of tzatziki sauce garnished with fresh mint leaves and olive oil, surrounded by pieces of pita bread, whole mint sprigs, and two metal spoons on a green napkin.

    Home | Recipe | Dips, Sauces & Dressings

    No ratings yet

    Ultimate Tzatziki

    • Gluten Free
    • Grain Free
    • Nut Free
    • Refined Sugar Free
    Prep Time 5 minutes mins
    Cook Time 10 minutes mins
    Total Time 15 minutes mins
    Say "hello" to the Ultimate Tzatziki – a creamy, protein-packed dip that is perfect for adding to your favorite salads, sandwiches, and gyro bowls. This recipe comes together with just a few simple ingredients and in five easy minutes, making it the perfect way to add some extra flavor and protein to any of your favorite recipes!
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    Servings: 10 Servings
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    Ingredients

    • 1 Cup Greek Yogurt
    • 2 Persian Cucumbers, finely chopped
    • 3 Cloves Garlic, mashed
    • 1 Lemon, juiced
    • 1 Tablespoon Dried Dill
    • ⅓ Cup Fresh Mint, chopped
    • ½ Teaspoon Kosher Salt

    Instructions 

    1. To prepare this ultimate tzatziki, start by washing and chopping the Persian cucumbers.
    2. Then, add them to a bowl alongside the the greek yogurt, garlic cloves, lemon juice, dried dill, fresh mint, and kosher salt. Mix well, until all of the ingredients are incorporated into the yogurt.
    3. Cover the bowl and transfer it to the fridge. Allow it to set for at least 10 minutes, until it's thick and creamy.
    4. Once it's done, remove it from the fridge, serve with your favorite recipes (like my Scorched Rice Loaded Chicken Gyro Bowls), and enjoy!

    Recipe In Action

    Nutrition Hide Nutrition
    Calories: 17kcalCarbohydrates: 2gProtein: 2gFat: 0.1gSaturated Fat: 0.03gPolyunsaturated Fat: 0.02gMonounsaturated Fat: 0.01gTrans Fat: 0.001gCholesterol: 1mgSodium: 125mgPotassium: 67mgFiber: 0.2gSugar: 1gVitamin A: 94IUVitamin C: 1mgCalcium: 35mgIron: 0.3mg
    Hey I’m Nicole!

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