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Home » Recipes » Dish Type » Sauces, Spreads and Condiments

Easy Healthy Tzatziki Sauce

Published: Mar 31, 2021 by Terri Gilson · Modified: Jan 3, 2022 · As an Amazon Associate I earn from qualifying purchases. This post may contain affiliate links · 2 Comments

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I've seen a lot of recipes for tzatziki sauce out there, tried a few and honestly, just wasn't impressed. I worked in Greek restaurants, so I know what great tzatziki tastes like because I've eaten a lot of it. And since I also watched them make huge batches of it at the restaurant,  I know how to make it. However, since I don't have time to wait for it to sit like they did at the restaurant, I make my own quick, easy and healthier version.

triangle of pita bread being dipped into tzatziki sauce in black bowl on black tray with pita bread in background and lemon wedges

I also wanted to make one that actually tasted great and was Weight Watchers friendly. And since my kids thought it was delicious, that's testament to how good it is! This quick, light and Easy Healthy Tzatziki Sauce is only 1 WW point on my WW plan, but you can click HERE to find out how many points it is on your personal WW plan!

Jump to:
  • 💭 What to eat with Tzatziki
  • 👪 Serving size
  • 📖 Variations
  • 🥘 Ingredients
  • 🔢WW Points
  • 💭 Top tip
  • ⭐ Reviews
  • 📋 Easy Healthy Tzatziki Sauce Recipe
  • 🍲More Greek Recipes!

💭 What to eat with Tzatziki

And there would be no waiting around for tzatziki, I had Greek Chicken Souvlaki to eat!~

Greek Souvlaki in pita bread on black plate with lemon wedges and parsley on side and dish of tzatziki in background

This sauce also pairs perfectly with:

  • Greek Style Potatoes (shown)
  • Lazy Chicken Souvlaki
  • carrot sticks
  • crackers
  • pita bread
greek style potatoes on a plate with tzatziki and souvlaki

👪 Serving size

This recipe makes 24 servings @ 2 tablespoons each. You can half, double or triple the recipe by clicking on the blue servings number. The quantities will adjust automatically. If you want more than that, you'll need to calculate the additional points. And trust me, you'll want more! 

📖 Variations

  • You can use full fat yogurt, if you prefer. You will get a richer sauce, but it will have more calories and points. But since I only ever have non-fat Greek yogurt in my house, that's what I use. And I still find it rich enough.
  • The olive oil gives it a smooth and rich taste and balances the no-fat Greek yogurt tartness. Some recipes don't use olive oil in order to make it lower WW points, but I am not willing to give up taste!
  • Dill is another important component of tzatziki, but if you don't have fresh, you can use dried (I have the substitution amounts in the recipe card.) You can also use a combination of dry and fresh dill.
  • Regular salt or kosher salt can be used in place of sea salt (fine or course) if you don't have sea salt. 

🥘 Ingredients

This recipe uses a combination of fresh and pantry ingredients.

dill, garlic, lemon, lemon juice, vinegar, salt, oil and greek yogurt on aqua blue surface

The fresh ingredients are important- you will need:

  • Plain, non-fat Greek yogurt
  • olive oil
  • dill (fresh, dried or combo of both)
  • fresh lemon
  • lemon juice from concentrate
  • salt (I use sea salt)
  • cucumber
  • white vinegar

*see recipe card for quantities

🔢WW Points

This healthy, quick, light and Easy Tzatziki Sauce is only 1 WW point on my WW plan, but you can click HERE to find out how many points it is on your personal WW plan!

💭 Top tip

In the Greek restaurants I worked in, the yogurt was strained through cheese cloth overnight for a super thick and rich sauce. But like I said, I'm not waiting for yogurt to drain when there's souvlaki to be eaten! You just need to be sure you really squeeze the liquid out of the cucumber. I use a fine mesh sieve and really squeeze the cucumber. You can also use your hands to squeeze it out, then push it through the sieve. You just want to get as much liquid as possible squeezed out of the cucumber before you add it in.

triangle of pita bread being dipped into tzatziki sauce in black bowl on black tray with pita bread in background and lemon wedges

⭐ Reviews

Did you make this recipe? Please RATE THE RECIPE below!

Here's what others are saying: "My whole family loves this tzatziki sauce! We can't get enough of it in a Greek meal, on carrot sticks, crackers, etc. It is just so delicious!" ⭐⭐⭐⭐⭐

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triangle of pita bread being dipped into tzatziki sauce in black bowl on black tray with pita bread in background and lemon wedges
Food Meandering Logo

📋 Easy Healthy Tzatziki Sauce Recipe

This light and easy Healthy Tzatziki Sauce is quick to make with both pantry and fresh ingredients. It's also low-fat and Weight Watchers friendly. It goes perfectly with Greek style potatoes, souvlaki, vegetable, crackers or on it's own with pita bread!
 
5 from 1 vote
Print Pin Rate
Course: Appetizer, Snack, topping
Cuisine: Greek, Mediterranean
Keyword: easy, healthy, sauce, tzatziki
Special Diet: Weight Watchers
Servings: 12 servings
Calories: 6kcal
Author: Terri Gilson
Prep Time: 15 minutes
Total Time: 15 minutes
Prevent your screen from going dark

Ingredients

  • 1 -long seedless English cucumber (about 1 ¼ cups grated cucumber, when liquid is squeezed out) unpeeled, grated on the large holes of your box cheese grater
  • 1 ¼ cup plain, non-fat Greek yogurt 0 %
  • 1 whole lemon (you'll use the juice from the entire lemon)
  • 3 tablespoons extra-virgin olive oil
  • 2 tablespoons chopped fresh dill or 1 tablespoon dried dill
  • 1 tablespoon lemon juice from concentrate
  • 1 tablespoon white vinegar
  • 3 cloves garlic pressed or minced
  • 1 teaspoon fine sea salt *add additional salt as desired
US Customary - Metric

Instructions

  • Grate cucumber with large holes on box grater.
  • Squeeze the grated cucumber through a sieve to remove excess moisture. Make sure you squeeze it very thoroughly to get as much liquid out as possible. * You should get about 1 ¼ cup grated cucumber when you are done; if there is less, that's fine.
  • Then transfer the squeezed cucumber to a serving bowl.
  • Add everything else (the yogurt, olive oil, dill, fresh lemon juice (juice from one whole lemon, lemon juice from concentrate, garlic and salt) to the bowl, and stir to blend.
  • Taste and add additional salt, if necessary.
  • Serve tzatziki immediately or chill for later. *Leftover tzatziki keeps well, chilled, for about 4 days.

Garnish

  • Garnish with fresh dill, if desired.

Notes

🔢WW Points
This healthy, quick, light and Easy Tzatziki Sauce is only 1 WW point on my WW plan, but you can click HERE to find out how many points it is on your personal WW plan!
My Amazon Recommendations (affiliate links)

 
 
Nutrition Facts
📋 Easy Healthy Tzatziki Sauce Recipe
Amount Per Serving (2 tbsp)
Calories 6 Calories from Fat 9
% Daily Value*
Fat 1g2%
Saturated Fat 1g6%
Cholesterol 1mg0%
Sodium 194mg8%
Potassium 38mg1%
Carbohydrates 1g0%
Fiber 1g4%
Sugar 1g1%
Protein 1g2%
Vitamin A 18IU0%
Vitamin C 2mg2%
Calcium 4mg0%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Serving: 2tablespoon | Calories: 6kcal | Carbohydrates: 1g | Protein: 1g (2%) | Fat: 1g (2%) | Saturated Fat: 1g (6%) | Cholesterol: 1mg | Sodium: 194mg (8%) | Potassium: 38mg (1%) | Fiber: 1g (4%) | Sugar: 1g (1%) | Vitamin A: 18IU | Vitamin C: 2mg (2%) | Calcium: 4mg | Iron: 1mg (6%)
Did you make this recipe? Please leave a star rating and review below!
Rate this Recipe

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Reader Interactions

Comments

  1. Raylene De Bruyn

    April 19, 2021 at 10:28 pm

    My whole family loves this tzatziki sauce! We can't get enough of it in a Greek meal, on carrot sticks, crackers, etc. It is just so delicious.

    Reply
    • Terri Gilson

      April 20, 2021 at 2:38 am

      I'm so glad you loved it, Raylene!

      Reply

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I'm Terri, a passionate home cook and baker, an award-winning recipe developer and a busy working mom that is trying to eat healthy and fit everything into not enough hours in a day! My mission is to share not only my recipes, cooking hacks and tips with you, but also my secrets to successful weight maintenance.

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