Mediterranean Tzatziki Sauce Recipe Is Creamy & Refreshing (10 Minutes) by Jan Mostrom

Mediterranean Tzatziki Sauce Recipe Is Creamy & Refreshing (10 Minutes)

I’ve been on a bit of a Mediterranean kick lately, and have been trying different sauces to accompany my dishes. I really love this tzatziki sauce recipe that has the crunch of the cucumbers and the freshness of the dill and yogurt.

Tzatziki offers a wonderful addition to so many dishes and will keep for about five days in your fridge. To make this Mediterranean recipe you will need just a handful of simple, wholesome ingredients. Here is what to grab from your pantry and fridge: cucumbers, whole-milk Greek yogurt, fresh dill, olive oil, red wine vinegar, fresh garlic, black pepper and salt.

Use this creamy low-sodium tzatziki as a dip for fresh vegetables, or as a sauce for kebabs, seafood or chicken. It's also delicious as a sandwich spread, in wraps or even on pizza or burgers. How will you use it?

Read about the health benefits of yogurt, health benefits of cucumbers and health benefits of fresh herbs.

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Cuisine: Mediterranean
Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes 

Servings: 10


  • 4 - 5 small Persian cucumbers, peeled and sliced or 1 English cucumber, peeled, sliced and quartered
  • 10 ounces whole milk Greek yogurt
  • 2 tablespoons chopped fresh dill
  • 2 tablespoons good olive oil
  • 1 - 2 teaspoons red wine vinegar
  • 2 cloves garlic, minced or pressed
  • 1 teaspoon freshly ground pepper

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Recipe Notes

  • I use whole milk yogurt for a thicker sauce.
  • I have served immediately so if you are short of time don’t worry, it will still be a great sauce!
  • You can also grate your cucumbers, if desired. Just make sure to use a paper or kitchen towel to remove some of the moisture before adding the yogurt.

Here's how to make it: 

  1. Put all the ingredients into a mixing bowl. Season with salt, to taste. Stir to combine.
  2. Place in the fridge to let the tastes meld together well. Remove and serve with your favorite Mediterranean dishes.

Nutrition Facts Per Serving

Calories: 130

Total Fat: 4.4g

Saturated Fat: 1.5g

Cholesterol: 6mg

Sodium: 76mg

Total Carbohydrate: 15.3g

Dietary Fiber: 2.9g

Total Sugars: 7.8g

Protein: 7.1g

Vitamin D: 0mcg

Calcium: 235mg

Iron: 3mg

Potassium: 431mg

Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. This recipe has been analyzed by VeryWellFit. However, any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.

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