I used to think that “healthy eating” meant boring salads and bland, steamed chicken. It felt like a world of restriction, and frankly, I wasn’t interested. Then I discovered the vibrant, sun-drenched flavors of the Mediterranean diet, and my entire perspective on food changed! It’s all about celebrating fresh, whole ingredients and creating meals that are both incredibly nourishing and bursting with flavor. That’s why I’m so excited to share my go-to Mediterranean tzatziki recipe. It’s creamy, cool, and tangy—proof that you never have to sacrifice flavor to feel your best.
Why You’ll Love This Mediterranean Recipe
This isn’t just another dip; it’s a little taste of the Mediterranean lifestyle in a bowl. It has quickly become one of our favorite Mediterranean diet appetizers for a reason!
- Incredibly Fresh Flavor: The combination of cool cucumber, fresh dill and mint, and bright lemon is absolutely unbeatable.
- Packed with Goodness: It’s full of protein from Greek yogurt and heart-healthy fats from a good drizzle of olive oil.
- Super Quick & Easy: With less than 20 minutes of active time, this is one of the best easy Mediterranean recipes for beginners.
- Amazingly Versatile: It’s a fantastic dip for veggies, a sauce for grilled chicken or fish, or a creamy spread for sandwiches. It’s the perfect gluten free Mediterranean side dish.
The Building Blocks of Mediterranean Flavor
The magic of this recipe comes from using simple, high-quality ingredients that are cornerstones of Mediterranean cooking. Two of my favorites here are the Greek yogurt and the olive oil.
Creamy Greek Yogurt
The base of our tzatziki is thick, strained Greek yogurt. Unlike regular yogurt, it’s incredibly rich and packed with protein, which helps keep you feeling full and satisfied. It provides that luxurious, creamy texture without needing any heavy creams or mayo. This is what makes the dip feel so decadent while still being wonderfully light and healthy.
Extra Virgin Olive Oil
In the Mediterranean, olive oil is liquid gold! It’s the primary source of fat, and for good reason—it’s loaded with heart-healthy monounsaturated fats and antioxidants. For this homemade tzatziki sauce with olive oil, we use a good quality extra-virgin olive oil for its fruity, slightly peppery flavor that beautifully complements the other fresh ingredients. Don’t be shy with it!
Here’s everything you’ll need to bring this delicious dip to life in your own kitchen.
Herbed Cucumber & Yogurt Dip with Lemon Zest
Equipment
- Box grater
- Fine-mesh Sieve
- Medium mixing bowl
- Spatula
- Zester or microplane
Ingredients
- 1 medium English cucumber unpeeled (about 300g)
- 1/4 teaspoon kosher salt plus a pinch for draining
- 2 cups 454g non-fat plain Greek yogurt
- 2 tablespoons high-quality extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon finely grated lemon zest
- 2 large garlic cloves minced to a paste
- 1 tablespoon white chia seeds
- 2 tablespoons fresh dill finely chopped
- 2 tablespoons fresh mint finely chopped
Instructions
- Prepare the Cucumber Base: Set a fine-mesh sieve over a medium bowl. Using the large holes of a box grater, grate the unpeeled English cucumber directly into the sieve. Sprinkle with a generous pinch of kosher salt and toss gently to combine. Allow the cucumber to drain for at least 10 minutes to release its excess water.
- Press and Dehydrate: After draining, use the back of a spatula or your hands to press the grated cucumber firmly against the sieve, expelling as much liquid as possible. Discard the pressed cucumber water. Transfer the dry cucumber shreds to a separate, larger mixing bowl.
- Bloom the Chia Seeds: In a small bowl, combine the fresh lemon juice and the white chia seeds. Stir and set aside for 5 minutes. This step allows the chia seeds to begin gelling, which will add thickness and a boost of fiber to the final dip.
- Construct the Yogurt Foundation: To the bowl with the dry cucumber, add the non-fat Greek yogurt, extra virgin olive oil, minced garlic paste, lemon zest, and the remaining 1/4 teaspoon of kosher salt.
- Incorporate the Flavor Elements: Pour the bloomed chia seed and lemon juice mixture into the yogurt base. Add the finely chopped fresh dill and mint.
- Combine and Chill: Using a spatula, fold all the ingredients together until they are thoroughly combined and the dip is uniform in consistency. For the best flavor, cover the bowl and chill in the refrigerator for at least 30 minutes to allow the flavors to meld. Serve cool.
Notes
- Cucumber Choice: English cucumbers are ideal for this recipe as they have thinner skin and fewer seeds, resulting in a smoother, less bitter dip. There is no need to peel them.
- Garlic Intensity: For a milder garlic flavor, you can briefly soak the minced garlic in the lemon juice before adding it to the recipe.
- Serving Suggestions: This versatile dip is a perfect partner for grilled chicken or salmon, a topping for gyros on whole-wheat flatbread, or as the centerpiece of a crudité platter with bell peppers, carrots, and cherry tomatoes.
- Storage: The dip can be stored in an airtight container in the refrigerator for up to 3 days. The consistency may thicken slightly due to the chia seeds.
Nutrition Facts
Per serving: 1 of 8- Calories: 78 kcal
- Total Fat: 4.2 g
- Saturated Fat: 0.6 g
- Sodium: 73 mg
- Total Carbohydrates: 3.7 g
- Dietary Fiber: 1.1 g
- Total Sugars: 2.3 g (all naturally occurring)
- Added Sugars: 0 g
- Protein: 6.5 g
My Top Tips for a Perfect Result
- Don’t Skip the Squeeze! This is the most important step. Salting and squeezing the grated cucumber removes excess water, which prevents your tzatziki from becoming watery. It ensures your final dip is thick and creamy every single time.
- Fresh Herbs are a Must: While you can use dried herbs in a pinch, fresh dill and mint are what give this tzatziki its signature vibrant, fresh flavor. It really makes a world of difference.
- Let It Chill: I know it’s tempting to dive right in, but letting the tzatziki chill in the fridge for at least 30 minutes is a game-changer. This gives all the flavors—the garlic, lemon, and herbs—time to meld together for the best possible taste.
Frequently Asked Questions (FAQ)
1.What do you serve tzatziki with?
The possibilities are endless! It’s fantastic as one of many Mediterranean diet appetizers served with whole-wheat pita bread and a platter of fresh, crunchy vegetables like bell peppers, carrots, and tomatoes. We also love it as a sauce for grilled salmon, chicken skewers, or even as a dressing for a hearty grain bowl.
2.Is this tzatziki recipe good for weight loss?
Absolutely! It’s a wonderful choice if you’re mindful of your health goals. It’s low in calories and carbohydrates but high in protein from the Greek yogurt, which helps with satiety. It’s a delicious way to add flavor and satisfaction to your meals without relying on heavy, calorie-dense sauces.
3.Can I make this ahead of time?
Yes, it’s a perfect make-ahead dish. You can prepare it up to 3 days in advance and store it in an airtight container in the refrigerator. The flavors will actually get even better as they sit!
A Taste of the Good Life
This recipe is more than just a dip; it’s a celebration of the Mediterranean way of eating—fresh, simple, and packed with joy. It’s about nourishing your body with real food that tastes incredible. I hope you love this Mediterranean tzatziki recipe as much as I do.
Give it a try and let me know what you think in the comments below!
