This healthy cucumber dill tzatziki is cool, creamy and bursting with fresh Mediterranean flavor. This light and refreshing yogurt dip is naturally high in protein, low in calories and minimal in saturated fat. It’s the perfect healthy sauce for chicken shawarma plates, wraps, grilled vegetables, falafel bowls or as a nourishing dip for pita and veggies. And the best part? It comes together in just 10 minutes with everyday ingredients you already have at home.
Why this healthy tzatziki is so good
Creamy but light
High in protein
Fresh Mediterranean flavor
Simple everyday ingredients
Ready in 5 minutes
Versatile & family-friendly
Video: Chicken shawarma plate with tzatziki
This is how you make tzatziki:
Ingredients
- Greek yogurt: I use homemade Greek yogurt. You can use store-bought one as well.
- Cucumber: I prefer Japanese cucumber since they have less moisture. But English cucumber can also be used if that’s what you have.
- Flavor-makers: Simple everyday ingredients like dill, lemon juice, garlic, pepper and salt do the trick. I use pink salt for added flavor.
- Optional: Red pepper flakes can be sprinkled for a pop of color.
- Oil: Good quality extra virgin olive oil will give you exceptionally delicious tzatziki.
How to make cucumber dill tzatziki
(You can find the exact measurements and instructions in the printable recipe card at the end of this page. Here are step-by-step instructions with pictures to help you easily understand the recipe.)
Grate the cucumber and sprinkle a little salt. Let it sit for 5–10 minutes.
Squeeze out as much liquid as possible using a clean kitchen towel. This prevents watery tzatziki.
Place the squeezed cucumber in a large bowl.
Mince garlic and chop dill. Add them to the bowl with the rest of the ingredients.
Whisk everything together until you get a smooth and creamy tzatziki. Sprinkle red pepper flakes if using.
Serve immediately or refrigerate to use later.
What to serve with yogurt cucumber dip
Some Mediterranean-style dishes that would pair beautifully with this healthy cucumber dill tzatziki are:
- Lemon garlic parmesan chicken skewers
- Baked thin sliced chicken breasts
- Sheet pan lemon garlic chicken legs
- Easy baked Mediterranean salmon
- Saffron flavored salmon kabobs
- Easy baked falafel kebabs
- Easy Pesto roasted vegetables
- Honey roasted carrots and sweet potatoes
- Marinated Brussels sprouts (as a variation for yogurt sauce)
Easy Cucumber Dill Tzatziki Recipe
Equipment
Ingredients
- 1 cucumber
- 1 teaspoon salt
- 1 cup Greek yogurt
- 2 cloves garlic
- 1 tablespoon chopped dill
- 1 teaspoon extra virgin olive oil
- 1 teaspoon lemon juice
- ½ teaspoon salt
- ½ teaspoon black pepper
- ¼ teaspoon red pepper flakes (optional)
STEP BY STEP IMAGES
Scroll back to find detailed recipe photos!
Instructions
- Grate 1 cucumber and sprinkle 1 teaspoon salt. Let it sit for 5–10 minutes.
- Squeeze out as much liquid as possible using a clean kitchen towel.
- Place the squeezed cucumber in a large bowl.
- Add the rest of the ingredients: 1 cup Greek yogurt, 2 cloves garlic (minced), 1 tablespoon chopped dill, 1 teaspoon extra virgin olive oil, 1 teaspoon lemon juice, ½ teaspoon salt and ½ teaspoon black pepper.
- Whisk everything together until you get a smooth and creamy tzatziki.
- Sprinkle ¼ teaspoon red pepper flakes if using.
- Serve with warm pita, add it to a mezze platter or shawarma plate, or serve as a dip with falafels or roasted vegetables.
Video
Notes
- Use thick Greek yogurt: Full-fat isn’t necessary — a good-quality thick Greek yogurt (even low fat) gives you that creamy texture while keeping it low in saturated fat.
- Strain your yogurt if needed: If your yogurt isn’t very thick, strain it through a fine sieve or cheesecloth for 30–60 minutes for an ultra-thick, high-protein tzatziki.
- Chill before serving: Let the dip rest in the fridge for at least 30 minutes. This helps the garlic, dill and lemon infuse beautifully into the yogurt.
- Add lemon gradually: Too much liquid can thin the dip. Add lemon juice slowly to keep your healthy yogurt dip perfectly creamy.
- Stir before serving: Natural separation can happen — just give it a quick mix to restore that smooth, creamy texture.
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