All Phases · Week 1+

Classic Greek Tzatziki

Scent Level 1 — Minimal 8g Protein / Serving Vegetarian · Gluten Free · Nut Free
Prep
15min
Cook
0min
Calories
90
Protein
8g
Carbs
5g
Fat
5g
Fiber
0.5g
Sugar
3g
Sodium
210mg
Protein / 100 kcal
8.9g

Tzatziki is one of those things that makes everything it touches better. Grilled meat, roasted vegetables, a piece of flatbread, a spoon. The base is full-fat Greek yogurt, cucumber with the water squeezed out, garlic, dill, lemon. Ten minutes of work and it keeps in the fridge for days. It is also one of the better high-protein condiments you can make, which matters when you are trying to get protein from every angle.

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Ingredients To instructions →
Servings
6
From the Pantry Salt and pepper to taste
VegetarianGluten FreeNut FreeEgg FreeSoy FreeLow CarbKeto Meal Prep One Pan
Instructions ← Ingredients

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1

Grate the cucumber using the largest holes on a box grater. Place the grated cucumber in a clean kitchen towel or cheesecloth and squeeze firmly to remove as much excess water as possible. If you don't remove the excess liquid, it will make watery tzatziki.

Grate the cucumber using the largest holes on a bo...

2

In a medium bowl, combine the drained cucumber, Greek yogurt, lemon juice, minced garlic, fresh dill, salt, and pepper. Stir until well combined.

In a medium bowl, combine the drained cucumber, Gr...

3

Cover and set in fridge for at least an hour.

Timer
60:00

Cover and set in fridge for at least an hour....

Chef's Note
Using full-fat Greek yogurt is crucial for the richest texture and flavor. You will get a much lower quality and watery tzatziki by using low-fat, with very little saving in calories. Always squeeze the cucumber as much as possible. Again, watery tzatziki is no ones friend.
Tools That Help
  • Why it helps
    Grate the cucumber, one of the most important kitchen tools I have
    Do you need this?
    No, any grater will do. But I like this one because it has the built in bowl, keeping things simple when you work fast.
As an Amazon Associate I earn from qualifying purchases. We only link to tools we actually use.
GLP-1 Profile
Scent Level
1 — Minimal
Reheat Quality
Not rated
Fullness Factor
1 — Low
This is a dip or a dressing, used in moderation it adds flavor without fullness.
Medication Phase
All Phases
Ozempic · Wegovy · Mounjaro · Zepbound · and all GLP-1
Leftover Intelligence
Best enjoyed fresh.