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 as they did at the restaurant, I make my own quick, easy, and healthier version.
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 a testament to how good it is! This quick, easy Light and Healthy Tzatziki Sauce is only 1 WW point per 2 tbsp. It's sure to become your favorite dip, too! It pairs perfectly with my Chicken Souvlaki Wrap and my No-Skewer Greek Chicken Souvlaki !
🍒Reader Review
"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!" ⭐⭐⭐⭐⭐
Recipe Overview: Healthy Tzatziki Sauce
Why You'll Love It: This Light and Healthy Tzatziki Sauce delivers that thick, garlicky, restaurant-quality flavor in just 15 minutes. Having worked in Greek restaurants, I've stripped away the overnight waiting time without sacrificing the authentic taste. You'll love how the combination of non-fat Greek yogurt and a touch of olive oil creates a velvety dip that feels indulgent but stays Weight Watchers friendly at only 1 point!
- Ready In: 15 Minutes
- Serves: 12 servings (2 tablespoons each)
- Calories: 6 kcal (per serving)
- Main Ingredients: Plain fat-free Greek yogurt, English cucumber, fresh garlic, lemon, olive oil, dill.
- Dietary Info: Gluten-free, Vegetarian, Low-carb, High-protein.
- Weight Watchers Points: 1 WW Point per serving.
- Difficulty: Easy.
Summarize and Save this Content on:
If you love this lighter sauce, be sure to try my Low-Fat Hollandaise Sauce too!
Jump to:
- 🍒Reader Review
- Recipe Overview: Healthy Tzatziki Sauce
- Summarize and Save this Content on:
- 🥘 Ingredient Notes
- 📖 Variations & Substitutions
- Expert Recipe Tips
- 🥗 What to eat with Tzatziki Sauce
- 👪 Serving size
- 🔢WW Points
- 🌡️Storage
- ❔ Recipe FAQ's
- Didn't find the answer you're looking for?
- 🍲More Greek Recipes!
- 📋 Light and Healthy Tzatziki Sauce Recipe
🥘 Ingredient Notes
This healthy dip recipe uses a combination of simple ingredients; both fresh and pantry ingredients.
The fresh ingredients are important- you will need:
- Plain Fat-Free Greek Yogurt: This provides a thick, creamy, high-protein base without the points of full-fat versions. It's the "Lazy Way" shortcut to avoid straining regular yogurt for hours!
- English Cucumber: I prefer these because they are seedless and have a thinner skin, meaning you don't have to peel them-a total time-saver!
- Extra Virgin Olive Oil: Don't skip this! It balances the tartness of the yogurt and gives the sauce its authentic Mediterranean mouthfeel.
- Fresh Garlic: For that signature tzatziki "zing," fresh cloves are a must. I recommend using a garlic press or my favorite Rocking Garlic Press to get a fine mince.
- Fresh & Concentrated Lemon: Using both fresh juice and a bit of concentrate provides a layered citrus brightness that sets this recipe apart.
- White Vinegar: A tiny splash of vinegar is the "restaurant secret" that adds a sharp, authentic tang.
*Please see recipe card for full list of ingredients and quantities
📖 Variations & Substitutions
- You can use full-fat plain Greek yogurt if you prefer. You will get a richer sauce, but it will have more calories and points. They are both high protein. But since I only ever have nonfat 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 herbs, 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 coarse) if you don't have sea salt.
- You can use regular olive oil or extra virgin olive oil
- You can substitute black pepper for white pepper.
Expert Recipe Tips
- The Great Squeeze: The secret to a thick sauce that isn't watery is removing every drop of moisture from the cucumber. After grating, squeeze it through a fine-mesh sieve or a clean kitchen towel until it's bone-dry.
- Pat it Dry: After squeezing, I like to pat the grated cucumber with a paper towel for one final insurance policy against sogginess.
- Let it Mellow: While you can eat this immediately, it is spectacular if you let it sit in the fridge for 30 minutes. This allows the garlic and dill to fully infuse into the yogurt.
- Large Grate: Use the large holes on your box grater. If you grate the cucumber too finely, it turns into mush rather than providing that nice, authentic texture.
🥗 What to eat with Tzatziki Sauce
And there would be no waiting around for tzatziki, I had Greek Chicken Souvlaki to eat!~
This sauce also pairs perfectly with any type of Greek food, as well as: Greek Style Roasted Potatoes, Grilled Greek Ribs, Grilled Greek Chicken Burgers, and Mediterranean Chicken Rice Cups.
It makes a great dip or topping for:
- carrot sticks or other fresh vegetables such as bell peppers
- crackers
- pita chips or warm pita bread
- chicken breasts
👪 Serving size
This creamy tzatziki sauce recipe makes 24 servings @ 2 tablespoons each. You can adjust the serving size (half, double, or triple the recipe) by clicking on the serving 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!
🔢WW Points
This healthy, quick, light, and Easy Weight Watchers Tzatziki Sauce is only 1 WW point for 2 tbsp. This recipe is calculated on my ww app.
You may find some 0-point tzatziki sauce recipes out there, but those zero-point recipes don't have the same authentic creaminess that this recipe has!~ Trust me, you need a little oil and the 1 point is well worth it!
🌡️Storage
Store this homemade tzatziki sauce in an airtight container in the fridge for up to 4 days.
❔ Recipe FAQ's
This tzatziki sauce is creamier than others, and although it's healthy, it tastes authentic. I was able to create an authentic-tasting sauce from my experience working in Greek restaurants.
This healthy tzatziki sauce takes 15 minutes in total to make.
Yes, you can use regular yogurt, but it won't be quite as thick.
Didn't find the answer you're looking for?
Ask AI to answer based on this specific recipe
If you are looking for a healthy tzatziki sauce, this easy recipe is the perfect dip!
Got leftover Tzatziki Sauce? Make my Leftover Tzatziki Pasta!
🍲More Greek Recipes!
Did your family❤️this recipe? Did you know that commenting and⭐rating recipes is one of the best ways to support your favorite recipe creators? If you LOVED this recipe, please comment and rate it in the recipe card or share photos on social media using the hashtag #foodmeanderings or tagging @foodmeanderings !
📋 Light and Healthy Tzatziki Sauce Recipe
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
Instructions
- Grate cucumber with large holes on box grater.
- Squeeze the grated cucumber through a sieve to remove excess liquid. 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. *Pat dry with a paper towel.1 -long seedless English cucumber (about 1 ¼ cups grated cucumber, when liquid is squeezed out)
- 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.1 ¼ cup plain, non-fat Greek yogurt, 1 whole lemon (you'll use the juice from the entire lemon), 3 tablespoons extra-virgin olive oil, 2 tablespoons chopped fresh dill, 1 tablespoon lemon juice from concentrate, 1 tablespoon white vinegar, 3 cloves garlic, 1 teaspoon fine sea salt
- 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
- You can use full-fat plain Greek yogurt if you prefer. You will get a richer sauce, but it will have more calories and points. They are both high protein. But since I only ever have nonfat 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 herbs, 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 coarse) if you don't have sea salt.
- You can use regular olive oil or extra virgin olive oil
- You can substitute black pepper for white pepper.
- The Great Squeeze: The secret to a thick sauce that isn't watery is removing every drop of moisture from the cucumber. After grating, squeeze it through a fine-mesh sieve or a clean kitchen towel until it's bone-dry.
- Pat it Dry: After squeezing, I like to pat the grated cucumber with a paper towel for one final insurance policy against sogginess.
- Let it Mellow: While you can eat this immediately, it is spectacular if you let it sit in the fridge for 30 minutes. This allows the garlic and dill to fully infuse into the yogurt.
- Large Grate: Use the large holes on your box grater. If you grate the cucumber too finely, it turns into mush rather than providing that nice, authentic texture.
Raylene De Bruyn says
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.
Terri Gilson says
I'm so glad you loved it, Raylene!