This lightened version of classic tzatziki delivers all the bright, cool flavors without the extra fat. Non-fat Greek yogurt provides the perfect creamy base for grated cucumber, fresh dill, and a touch of garlic.
The result is a tangy, refreshing sauce that pairs beautifully with grilled meats, vegetables, or as a dip. It keeps well in the fridge for up to a week, making it ideal for meal prep and quick, healthy snacks.
Ingredients for Low Fat Tzatziki Sauce
Nine simple ingredients deliver that classic tangy, cool tzatziki flavor with a lighter touch.
| Ingredient | Amount | Notes |
|---|---|---|
| Non-Fat Greek Yogurt 🥛 | 2 cups | Plain, unsweetened for best texture |
| English Cucumber 🥒 | 1 whole | Peeled, seeded, and grated |
| Fresh Dill 🌿 | ¼ cup | Finely chopped, stems removed |
| Garlic Cloves 🧄 | 2 cloves | Minced or pressed through a garlic press |
| Extra-Virgin Olive Oil 🫒 | 1 tbsp | High quality for drizzling |
| Lemon Juice 🍋 | 2 tbsp | Freshly squeezed for brightness |
| Red Wine Vinegar 💧 | 1 tbsp | Adds tangy depth to flavor |
| Salt 🧂 | ½ tsp | Kosher or sea salt preferred |
| Black Pepper 🌶️ | ¼ tsp | Freshly ground for best flavor |
The yogurt is the foundation here. Fage Total 0% or Chobani Non-Fat are my go-to brands—they’re thick, creamy, and strain well. Look for plain, unsweetened with live cultures for the best texture. The cucumber should be English or Persian (those thick-skinned ones at regular grocery stores) because they have fewer seeds. Whole Foods and Trader Joe’s always have them in stock.
No fresh dill? Dried dill at one-third the amount works, but fresh really makes the difference. Short on cucumber? Zucchini grated and drained can subtly stand in. If you’re out of red wine vinegar, apple cider vinegar is a fine swap. The lemon juice can be bottled (I won’t tell), but fresh always tastes brighter and more vibrant.
This keeps beautifully in the fridge for 1 week in a sealed container. The flavors deepen after a day, so make it ahead if you can. If it separates, just give it a stir. Freezing isn’t ideal—it changes the texture—but it’s doable for up to 1 month if needed.
Why You’ll Love This Recipe
- 5-Minute Mix: No chopping finesse required—just grate the cucumber, stir everything together, and it’s ready before the pita warms.
- Bright & Zesty: The garlic bites back just enough, while fresh dill and that hint of olive oil make every spoonful taste like a Greek island vacation.
- Meze Magic: I slather it on wraps at lunch, then serve the same batch as a dip with veggies for dinner guests.
- Fridge Lifesaver: Honestly, it keeps for five days, so I double the batch and always have a healthy snack waiting.
Step-by-Step Instructions for Low Fat Tzatziki Sauce
Here is the method. Simple, precise, and tested for perfect texture every time.
Step 1: Prepare the English Cucumber
Peel the English Cucumber and cut it in half lengthwise. Using a spoon, scoop out the seeds and discard them—this prevents excess water from thinning the sauce. Grate the cucumber using a box grater or food processor until you have a fine, pulpy texture.
Place the grated cucumber in a clean kitchen towel and squeeze out as much liquid as possible over the sink. This step is crucial: the more moisture you remove, the thicker and creamier your tzatziki will be. You should end up with about ½ cup of tightly packed, dry cucumber pulp.
Step 2: Mix the Yogurt Base with Aromatics
In a medium bowl, combine the 2 cups Non-Fat Greek Yogurt with the 2 cloves Garlic Cloves, minced or pressed through a garlic press. Stir in the 0.5 tsp Salt and 0.25 tsp Black Pepper until evenly distributed.
The yogurt should be plain and unsweetened to maintain the savory profile of the dish. I always use a whisk for this step to break up any lumps in the yogurt and ensure the garlic is fully incorporated. The mixture will look slightly thin at this stage, but it will thicken as it chills.
Step 3: Incorporate Cucumber, Dill, and Acid
Add the drained cucumber pulp to the yogurt mixture, along with the 0.25 cup Fresh Dill, finely chopped. Stir well to combine. The dill should be fresh, with stems removed, to avoid any bitter notes in the final sauce.
Next, pour in the 2 tbsp Lemon Juice and 1 tbsp Red Wine Vinegar. These acids brighten the flavor and balance the richness of the yogurt. Stir until everything is evenly mixed. The sauce will have a pale green speckled appearance from the cucumber and dill.
Step 4: Finish with Olive Oil and Chill
Drizzle the 1 tbsp Extra-Virgin Olive Oil over the top of the mixture. Use high-quality olive oil here—it adds a fruity depth that enhances the overall flavor. Gently fold it in without overmixing to maintain a slightly marbled look.
Cover the bowl with plastic wrap and refrigerate for at least 2 hours. This chilling time allows the flavors to meld together and the sauce to reach its ideal consistency. For the best results, prepare it the day before serving—overnight chilling deepens the flavor significantly.
Pro Tips For Making Low Fat Tzatziki Sauce
- Drain the Yogurt: I learned this the hard way—strain the non-fat Greek yogurt in a cheesecloth for 10-15 minutes to remove excess water, otherwise your tzatziki will be runny.
- Seed the Cucumber: Sounds tedious, but scooping out the seeds and watery core keeps the sauce from turning watery—just halve it lengthwise and scrape with a spoon.
- Grate, Don’t Chop: After burning time on knife skills, I now just grate the cucumber on a box grater for even texture and better distribution in every bite.
- Rest Before Serving: Mix everything and let it sit for at least 30 minutes—this gives the flavors time to meld, especially the garlic and dill.
Health Benefits of This Dish
Probiotic Powerhouse
Non-fat Greek yogurt is packed with live cultures like Lactobacillus and Bifidobacterium, which support gut health. These probiotics help maintain a healthy digestive system and boost immune function. I notice I feel lighter after eating this version. 💪
Low-Calorie Delight
At just 30-40 calories per 2-tbsp serving, this tzatziki is a guilt-free addition to meals. The cucumber adds volume and hydration without extra calories, making it perfect for weight management.
Rich in Vitamins
Fresh dill and cucumber provide vitamin K and vitamin C, essential for bone health and immune support. Garlic adds a boost of manganese and vitamin B6, supporting metabolism and brain function.
Hydration Boost
Cucumbers are 95% water, making this sauce a hydrating choice, especially in warm weather. The lemon juice adds electrolytes like potassium, which help maintain fluid balance. 💧
Heart-Healthy Fats
The small amount of extra-virgin olive oil provides monounsaturated fats, known to support heart health. These healthy fats can help lower bad cholesterol levels when consumed as part of a balanced diet.
Digestive Enzymes
Garlic contains allicin, a compound that aids digestion and has natural antibacterial properties. Combined with the yogurt’s probiotics, this sauce supports a healthy gut microbiome. 🌿
Nutrition Facts
Frequently Asked Questions
Can I use regular yogurt instead of Greek?
Regular yogurt will work but produces a thinner sauce. For best results, strain it in a cheesecloth for 30 minutes to achieve Greek yogurt thickness. The texture won’t be quite as rich but will still taste great.
How do I prevent watery tzatziki?
Remove all moisture from the cucumber by squeezing grated pieces in a clean towel. Also, let the mixture chill for at least 2 hours before serving to allow the yogurt to thicken.
What can I use instead of fresh dill?
Dried dill works in a pinch—use 1 tablespoon for every ¼ cup fresh. You can also try fresh mint or parsley for a different herbal note.
How long will it keep in the fridge?
Stored in an airtight container, it stays fresh for up to 1 week. The flavors actually improve after 24 hours as they meld together.
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