The best low-fat Greek yogurt dill sauce recipe – also called tzatziki. It’s healthy, high in protein, creamy, and tangy. Serve it with Summer crudité, warm pita, grilled veggies, chicken, or in gyros!
Low-fat Greek yogurt dill sauce
This yogurt dill sauce, also called tzatziki, is made with low-fat Greek yogurt, dill, lemon, cucumber, and garlic. It’s creamy, tangy, and packed with flavor. This sauce is the perfect healthy condiment for sandwiches and gyros, dipping sauce for vegetables and pita, and dressing for salads.
Tzatziki is one of my favorite dipping sauces! This recipe, in particular, is so easy to make that anyone can do it in 5 minutes. Best of all, you can leave off the cucumber if you want a smoother sauce or dressing, and you can use low-fat yogurt to make it low-calorie.
Tzatziki has Greek and Mediterranean origins, so the flavors are strong but not overpowering. You can taste the garlic, lemon, and a hint of dill, which makes it go well with everything! I love serving it on these gyros, these crispy chicken thighs, as a dressing on a simple Greek salad, or with warmed pita or pita chips. The options are endless.
You should also check out this blender hummus and this healthy Caesar salad dressing! You’ll love this recipe – it’s perfect for Summer and grilling.
Why you’ll love this healthy recipe:
- This Greek yogurt dill sauce takes 5 minutes to make.
- It is creamy and packed with flavor.
- It tastes like garlic, lemon, and a hint of fresh dill.
- It’s high in protein since the base of it is Greek yogurt.
- The perfect Summer appetizer or side.
- Tzatziki is low calorie and low fat.
- No olive oil or added oils.
- You can leave off the cucumber for a smoother sauce.
- Only 5 ingredients.
- Serve it with a warm pita, pita chips, vegetables, or as a condiment or dipping sauce.
- Try these Greek chicken meatballs or this blender hummus next!
Ingredients needed & substitutions
This is seriously the best yogurt dill sauce recipe you’ll ever make! It has the best tangy garlic dill flavor. Best of all, this recipe only calls for five simple ingredients – plus some salt and pepper. Here is a list of everything you need so you are prepared:
- Plain Greek Yogurt: You can use 0%, 2%, or 5%. Use 0% or non-fat Greek yogurt to keep it low-calorie and low-fat. Use 5% or whole milk Greek yogurt for a creamier, richer sauce.
- Cucumber: I like to use an English cucumber, but you can also use Persian cucumbers. Once grated, the cucumber ass the best texture to this yogurt dill sauce.
- Lemon: You need 1 large lemon. This adds a tangy, zesty flavor to this rich sauce.
- Garlic: Fresh garlic cloves are best for this Tzatziki sauce. If needed, you can use 1 teaspoon of garlic powder.
- Dill: I highly recommend using fresh dill – don’t use dried dill!
- Salt & Black Pepper: Adjust to your preference.
How to make Greek yogurt dill tzatziki sauce
This easy homemade tzatziki sauce takes 5 minutes to make and is made with Greek yogurt, fresh dill, garlic, and lemon juice. It’s tangy and delicious! Here are detailed step-by-step instructions with pictures for visual reference so any level cook can make it. The full recipe and ingredient measurements are at the bottom of this page in the recipe card.
First, grate your cucumber (skin on is fine) on a box grater’s medium or large holes. Then gently squeeze excess water out in a cheesecloth over the sink. Alternatively, you can squeeze the moisture out with your hands and pat dry with a paper towel.
Then, add all the ingredients together in a mixing bowl and mix gently until combined.
Finally, taste the tzatziki and adjust the seasonings to your preference – add more salt, pepper, lemon juice, or dill.
Serve your yogurt dill sauce immediately with pita chips, veggies or store in the fridge for up to 4 days. Enjoy!
Expert tips for making tzatziki
- Squeeze excess water out of the cucumber. This ensures the yogurt dill sauce is not watered down or too loose.
- Use low-fat or full-fat yogurt. You can easily make this tzatziki recipe low-fat and low-cal by using 0% or non-fat Greek yogurt.
- Make it spicy. Feel free to add 1 teaspoon of cayenne pepper or hot sauce to make this a spicy tzatziki.
- Meal prep it. Tzatziki is excellent for meal prep since it lasts up to 4 days in the refrigerator. You can make this recipe and store it in airtight containers for lunches or snacks throughout the week.
- Leave the cucumber off. If you want a smooth yogurt dill dip, leave off the cucumber.
- Taste and adjust seasonings to your preference. This is my #1 tip because everyone has different flavor preferences.
- Make it more lemony. Add 1/2 teaspoon of lemon zest to make the lemon flavor stronger.
What does tzatziki sauce taste like?
This Greek tzatziki sauce tastes like garlic, lemon, and a hint of dill. It is tangy, zesty, and packed with flavor. But, don’t worry, the dill is not overpowering, and the garlic flavor is not too strong.
What to eat with tzatziki:
You can serve yogurt dill tzatziki sauce with so many things; here is a list of my favorites:
- Vegetable (crudité): cucumber, carrots, tomatoes, radish slices, cauliflower, broccoli
- Pita bread
- Pita chips
- On top of a toasted crostini with olives as an appetizer.
- Inside sandwiches or gyros.
- As a salad dressing: just stir in water to thin it out
- Main dishes: crispy chicken thighs, grilled chicken, everything bagel salmon, greek meatballs, greek pasta salad
Frequently Asked Questions
Is this yogurt dill sauce the same as tzatziki?
Yes, this Greek yogurt dill sauce is the same as tzatziki. It’s made with Greek yogurt, cucumber, lemon, garlic, dill, salt, and pepper.
What is tzatziki?
Tzatziki is a creamy cucumber yogurt dill sauce (or dip) made from simple and healthy ingredients like Greek yogurt, fresh dill, lemon, cucumbers, garlic, salt, and pepper. It’s easy to make and great as a dipping sauce, condiment, salad dressing, and appetizer.
Is it low-fat?
This tzatziki is low-fat if you use 0% or low-fat Greek yogurt.
Is it low-calorie?
This homemade tzatziki is low-calorie if you use 0% or low-fat Greek yogurt. One serving has less than 40 calories.
Is this recipe healthy?
Homemade Greek yogurt dill sauce is healthy for many reasons: (1) it is packed with protein, (2) it has healthy fats if you use 2% or 5% Greek yogurt, (3) it will keep you full for hours, (4) made with five fresh and healthy ingredients. Serve it will your favorite cracker for a snack or in these homemade gyros.
Is it gluten-free?
Yes, this Tzatziki recipe is 100% gluten-free.
Is tzatziki keto?
Yes, tzatziki is keto because it is low in carbs and high in protein.
Can you freeze homemade tzatziki?
I always recommend eating tzatziki fresh; however, you can freeze it for up to 2 months if needed. Store it in a freezer-safe airtight container and let it thaw in the refrigerator overnight before serving.
How to store leftovers:
Store leftover Greek yogurt Tzatziki sauce in an airtight container in the fridge for up to 4 days.
If you love this recipe, try these next!
- Blender Hummus
- Healthy Caesar Dressing without Anchovies
- Greek Chicken Meatballs
- Greek Yogurt Chicken
- Greek Spinach Salad
Did you make this recipe?
If you make this recipe, be sure to comment and rate it down below. Also, don’t forget to tag me @healthfulblondie on Instagram and use the hashtag #healthfulblondie so I can see your delicious creation and share it with my followers!
Yogurt Dill Sauce (Tzatziki)
- 1 ½ cups plain Greek yogurt, 0%, 2%, or 5%
- ⅔ cup shredded cucumber, grated on a box grater
- 3 tbsp fresh squeezed lemon juice, (about 1 lemon)
- 2 large clove garlic, minced
- 2 – 3 tbsp fresh dill, chopped
- ¾ tsp kosher salt
- ½ tsp ground black pepper
- Grate your cucumber (skin on is fine) on the medium or large holes of a box grater. Then gently squeeze excess water out in a cheesecloth over the sink. Alternatively, you can squeeze the moisture out with your hands and pat dry with a paper towel.
- Add all the ingredients together in a mixing bowl. Mix gently until combined.
- Taste the tzatziki and adjust the seasonings to your preference – add more salt, pepper, lemon juice, or dill.
- Serve immediately with pita chips or store in the fridge for up to 4 days. Enjoy!
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