Mint Yogurt-Cucumber Tzatziki Dip

Tzatziki

GrenouilleFilms / E+ / Getty Images

Total Time: 20 min
Prep Time: 20 min
Cook Time: 0 min
Servings: 8 (1/4 cup each)

Nutrition Highlights (per serving)

67 calories
3g fat
4g carbs
6g protein
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Nutrition Facts
Servings: 8 (1/4 cup 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.

Tzatziki is a yogurt-based condiment that is easy to make and is a great accompaniment to many Middle Eastern and Mediterranean foods. This yogurt-cucumber tzatziki uses the refreshing taste of mint, but you can also use dill for a more authentic Greek-inspired recipe or even leave the herbs out completely.

The raw garlic flavor is pronounced so if you find it too strong, you can reduce the amount or leave it out and increase the lemon juice to add some more acidity. Keep in mind that garlic has a number of health benefits, from improved immunity, blood pressure, and cholesterol levels to its anti-oxidative and anti-cancer properties, so it's worth keeping at least some of it in the sauce.

Ingredients

  • 1/2 large English seedless cucumber, grated using large hole grater
  • 1/4-1/2 tsp sea salt
  • 1 1/2 cups full fat plain Greek yogurt
  • 2 garlic cloves, minced or pressed
  • 2 tbsp fresh mint, chopped
  • 1 tsp lemon juice
  • 1 tsp extra virgin olive oil

Preparation

  1. Place grated cucumber in a strainer and season with salt. Let sit for about 15 minutes and then squeeze or press out the excess water that is naturally released after salting.

  2. Place drained cucumber in a mixing bowl and add remaining ingredients. Mix well to combine. Adjust seasoning to taste. 

Variations and Substitutions

  • Replace mint with dill for a more Greek-inspired recipe.
  • Reduce saturated fat and calories by replacing full-fat yogurt with low- or no-fat yogurt.
  • Replace cucumber with grated zucchini for a different but equally healthy spin on this traditional dip.

Cooking and Serving Tips

  • English cucumbers are best for this dish because they contain fewer and smaller seeds than regular cucumbers. If you cannot find English cucumber, you can use regular cucumbers just remove the seeds before grating.
  • The purpose of seasoning the cucumber with salt ahead of time is to help draw out the natural water content in the cucumber so that the dip does not become too watery. Be sure not to skip this step.
  • Keep in mind the raw garlic will intensify as it sits in the refrigerator, so if you are making your dip in advance, wait to taste it the day after you make it before adding more garlic.
  • Try this tzatziki sauce as a dip with pita chips, crackers, or raw veggies, or use it as a spread on a sandwich or as a condiment in a grain bowl or salad.

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Article Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Tsai C, Chen H, Sheen L, Lii C. Garlic: Health benefits and actionsBiomedicine (Taipei). 2012;2(1):17-29. doi:10.1016/j.biomed.2011.12.002