Tzatziki sauce

Dietician's Tip

Tzatziki is a Greek yogurt sauce. It's a tangy counterpoint to barbecued meats, kebabs and falafel. You can also use it as a dip with veggies or pita, or as a salad dressing.


  • 2 large cucumbers, cut in half, seeds removed
  • 16 ounces fat-free plain Greek yogurt
  • 1 1/2 teaspoons finely chopped fresh dill
  • 1/2 teaspoon chopped garlic
  • Salt, to taste
  • Ground black pepper, to taste


In a medium bowl, grate the cucumbers. Drain off the extra liquid. Add the yogurt, dill, garlic, salt and pepper. Mix well. Refrigerate 2 hours before serving.

Serving Information

Serves 13

Nutritional analysis per serving

Calories: 28
Total carbohydrate: 3 g
Cholesterol: 2 mg
Dietary fiber: 0 g
Monounsaturated fat: 0 g
Protein: 4 g
Saturated fat: 0 g
Serving size: 2 tablespoons
Sodium: 41 mg
Total fat: 0 g

DASH Eating Plan Servings

Diabetes Meal Plan Choices

Dairy foods (low-fat or fat-free): 1

Mayo Clinic Healthy Weight Pyramid Servings

Last Updated May 21, 2016

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