If you haven’t tried tzatziki yet, you’re missing out! It makes a great high protein dip for veggies, pitas or crackers, and you can use this healthy tzatziki dip recipe as a spread for sandwiches, as a topping (instead of tartar sauce) for fish or meats, or as a side to any greek style dish.
I can’t really lay complete claim to this tzatziki dip recipe as it is traditionally made with greek yogurt, which is what I use to make it high protein. However it is traditionally made with full-fat greek yogurt, so this is a lower fat version, and the fat is replaced with protein in low fat greek yogurt, so bonus! Also, if you buy tzatziki in the grocery store it is often made with regular yogurt, sour cream or mayo, so it’s not as high protein (or tasty) as if you make this greek yogurt dip recipe yourself.
(makes about 3 cups of healthy tzatziki protein dip)
1 500ml tub of 2% plain greek yogurt (I use Liberte) – don’t go 0% fat on this one, not worth it
2-3 tsp salt
1.5 Tbsp vinegar (white wine vinegar or plain)
1/4 cup finely chopped fresh mint – stems removed
2- 3 cloves garlic – pressed with a garlic press, or very finely diced
1/4 tsp ground black pepper (or a bit less or more depending on your tastes)
salt to taste
Shred cucumber with a cheese grater, put it in a bowl and sprinkle on 2-3 tsp of salt and mix. Let it sit for 15 minutes or so so the salt can draw out the water from the cucumbers. Chop the mint and press the garlic.
Strain the cucumber in a sieve or colander. You might want to pat it dry to make sure there is no excess liquid (it will make your tzatziki separate and because too watery).
Mix everything up, and check the seasoning. Add more salt and pepper if desired. This healthy tzatziki protein dip is ready to go!
(per 1/4 cup serving healthy tzatziki protein dip)
35 calories 112 mg sodium
4 g protein 48 mg potassium
2.7 g carbs 3% vitamin A
.8 g fat 2% vitamin C
.5 g fiber 4% calcium
1.5 g sugar 1% iron