Tzatziki With Mint Sauce or Side Dish Recipe

By
Laura Dolson
Laura Dolson is a health and food writer who develops low-carb and gluten-free recipes for home cooks.
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Laura Dolson
Updated on September 20, 2019
Tzatziki
Tzatziki is a yogurt-based condiment that is easy to make and is a great accompaniment to Middle Eastern foods. GrenouilleFilms/E+/Getty Images
Total Time: 20 min
Prep Time: 20 min
Cook Time: 0 min
Servings: 8 (4 T each)

Nutrition Highlights (per serving)

67 calories
3g fat
4g carbs
6g protein
Show Nutrition Label Hide Nutrition Label
Nutrition Facts
Servings: 8 (4 T each)
Amount per serving  
Calories 67
% Daily Value*
Total Fat 3g 4%
Saturated Fat 1g 5%
Cholesterol 8mg 3%
Sodium 23mg 1%
Total Carbohydrate 4g 1%
Dietary Fiber 0g 0%
Total Sugars 3g  
Includes 0g Added Sugars 0%
Protein 6g  
Vitamin D 0mcg 0%
Calcium 73mg 6%
Iron 0mg 0%
Potassium 149mg 3%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

This yogurt-cucumber dish is amazing with fresh mint but you can also use parsley or dill (or no herbs at all). The garlic is definitely to taste, and if you don't like the "bite" of raw garlic, you can "cheat" and use garlic powder. Incidentally, mint is a cinch to grow. Just make sure you plant it in a container or contained area, or it will take over everything around it!

Ingredients

  • 1 cucumber - English or seedless preferred
  • 2 cups (16 oz) plain whole milk Greek yogurt
  • 4 cloves garlic, minced
  • 1/4 - 1/3 cup chopped mint leaves
  • Salt

Preparation

If the cucumber is "regular" (not English), you might want to take the seeds out because that section of the cucumber is pretty watery. That's why I prefer English or seedless cucumber for tzatziki.

Grate the cucumber and put it in a strainer. Sprinkle a little salt over it and mix in. Let it drain for a while — at least 10 minutes — then squeeze it down to get as much juice out as possible. Mix with the rest of the ingredients. Drizzle some olive oil over the top if desired.

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