Tzatziki - Greek Yogurt Sauce
Tzatziki is a creamy yogurt-based dip that combines tangy Greek yogurt, fresh cucumber, garlic, lemon, and dill. This simple and fresh recipe is easy to whip up and a refreshing dip for summer meals! If you’re looking for a fail-proof recipe to elevate any dish, Tzatziki is for you!
If you’re anything like me, not a day goes by when you are not reaching into the refrigerator to grab that Greek yogurt container. Whether making a yogurt bowl with your favorite toppings or a dip, greek yogurt is an extremely versatile and healthful ingredient. Next time you reach for that container, I highly recommend making this Tzatziki dip to spread on the inside of a pita sandwich, place a dollop (or two!) on a gyro or Mediterranean bowl, place alongside veggies and fresh pita slices, or even top a Mediterranean-style omelet. The possibilities are endless making this dip/sauce a versatile and staple recipe to have on hand. If I were to estimate how long a batch of this lasts in my refrigerator, I would guess two days, I just cannot get enough of it!
What is Tzatziki?
Tzatziki pronounced “tsah-see-key,’’ is a creamy yogurt-based dip that incorporates cucumber, olive oil, garlic, lemon, and herbs. In Greek recipes, more often than not, dairy products are from sheep or goats. However, Greek yogurt works as a great alternative. It’s a cooling and refreshing dip that works harmoniously with a variety of dishes ranging in texture while counterbalancing savory dishes.
With only a handful of fresh ingredients, Tzatziki provides nutritional value in conjunction with its tangy and bright flavors.
Greek Yogurt: Rich in probiotics which are great for overall gut health and high in protein. Greek yogurt offers many nutrients such as calcium and B-complex vitamins such as vitamin B-12 and B-5.
Garlic: An ingredient that is known to have medicinal properties from the practice of the Greek physician, Hippocrates. Despite the low-calorie content per unit (clove), raw garlic is rich in vitamins, namely vitamin B6, vitamin C, and manganese. Lastly, garlic has the potential to help improve your immune system and reduce blood pressure.
Extra Virgin Olive Oil: A great source of dietary fats and a heart-healthy oil option with antioxidant properties. See my post here to learn more about olive oil.
Cucumber: Primarily made up of water, 95 percent, cucumber is not a particularly nutrient-dense food. However, they do have fiber (helping with digestion) and their water content helps keep our bodies hydrated; aiding organ function, joint lubrication, and body temperature regulation.
This is a brief and generalized explanation of the above ingredients. Tzatziki should not be your primary source of these vitamins and minerals. I am not a registered nutritionist or dietician; consult your doctor for further information.
History and Significance
Tzatziki can be traced back to the Ottoman Empire with roots coming from India showcasing the dynamic exchange of flavors across cultures. A dip known as ‘Raita’ was prevalent in India accompanying many dishes, namely, ‘biryani’ which is a traditional rice dish. With the plethora of herbs and spices used in biryani, many found the dish in need of a cooling agent to balance out the spice on their palettes.
Greeks took note and implemented their spin on the sauce by incorporating a traditional flavor profile of spices and herbs in addition to cucumber. Being under Turkish rule, the name stems from Turkey following the dish known as ‘Cacik.’ The adaptation of Raita by Greek culture highlights the ability to transform flavors across regions.
Tzatziki has become an integral part of Mediterranean cuisine, providing a refreshing bite, and complementing a wide array of dishes.
Origins
A versatile dip that is now enjoyed globally, Tzatziki was inspired by the Indian dip, Raita, as Greek households incorporated different herbs, lemon, and cucumber. Tzatziki’s evolution reflects the diversity and fusion of cultural flavors and the vibrancy that simple ingredients provide, thus highlighting the enrichment of new ideas and cuisine elements.
How to Make: Ingredients and Steps
Ingredients -
Plain Greek Yogurt: Whole-milk Greek yogurt provides a richer flavor and consistency due to the fat content. Low-fat or non-fat yogurt can be used as a substitute with no impact on outcome.
Cucumber: A staple ingredient to this dip adding a light crisp and fresh texture and taste.
Garlic: Adds a slight spicy flavor and helps add depth to the dip.
Fresh Dill: Fresh dill infuses flavor the best. Adjust for taste preference.
Lemon Juice and Zest: The zest is optional as it adds a mellow lemon undertone flavor. The lemon juice brightens the Tzatziki by adding acid to balance all flavors.
Extra Virgin Olive Oil: Adds richness and flavor.
Salt and Pepper: To taste
Steps -
1. Shred the cucumber using a box grater. Once grated, squeeze out as much of the water as you can with your hands or a fine strainer and set aside. This is a very important step as excess water will water down the dip and take away the desired consistency and flavor.
2. In a large mixing bowl, add the Greek yogurt. Add finely shredded garlic, zest of 1 lemon, juice of 1/2 a lemon, dill, olive oil, and salt and pepper to taste. Finally, add the grated and drained cucumber to the bowl. Gently fold with a spatula to combine.
3. Serve immediately with a drizzle of olive oil or place in the refrigerator in an airtight container for later, enjoy!
Tzatziki - Greek Yogurt Dip
Ingredients
- 1 1/2 cups (340g) Plain Greek Yogurt
- 1 Medium (~180g) Cucumber, grated and drained
- 2 to 3 cloves of Fresh Garlic
- 3 tbsp Fresh Dill, chopped (or dried dill 3 tsp)
- 1 tsp Lemon Zest
- 1/2 of juiced lemon
- 1 tbsp Extra Virgin Olive Oil, additional for serving
- Salt and pepper to taste
Instructions
- Shred the cucumber using a box grater. Once grated, squeeze out as much of the water as you can with your hands or a fine strainer and set aside. This is a very important step as excess water will water down the dip and take away the desired consistency and flavor.
- In a large mixing bowl, add the Greek yogurt. Add finely shredded garlic, zest of 1 lemon, juice of 1/2 a lemon, dill, olive oil, and salt and pepper to taste. Finally, add the grated and drained cucumber to the bowl. Gently fold with a spatula to combine.
- Serve immediately with a drizzle of olive oil or place in the refrigerator in an airtight container for later, enjoy!
The nutritional content provided is just an estimate. Nutritional content may vary based on substitutions and additions you may have made or by brand.
