Taziki Sauce: Keto-Friendly Condiment Or Carb-Loaded Trap?

Tzatziki sauce is a salted yogurt and cucumber sauce, common in Southeast Europe and the Middle East. It originated from the Greeks and Turks and is known for its cool, creamy texture. The keto version of this sauce is made with coconut yogurt, English cucumbers, garlic, lemon juice, and dill. It is the perfect addition to a veggie platter or a gyro bowl and can be whipped up in just 5 minutes!

Tzatziki sauce ingredients

Tzatziki is a Greek sauce or dip made with a base of yogurt and cucumber. It is a versatile dish that can be served with grilled meats, gyros, kebabs, salmon, or vegetables. It can also be used as a sauce for proteins such as beef, lamb, or chicken, or as a salad dressing.

The ingredients required to make tzatziki are:

• Cucumber: English cucumbers are often preferred as they are seedless, sweeter, and have thinner skin compared to regular cucumbers.
• Yogurt: Traditional Greek tzatziki uses strained sheep or goat's milk yogurt, but full-fat Greek yogurt is a more easily available alternative that still provides the desired creamy texture. For a keto version, sour cream can be used instead of yogurt.
• Garlic: Finely grated or minced garlic is typically used, and the amount can be adjusted based on personal preference.
• Lemon juice: Adds a tangy flavour to the sauce.
• Olive oil: Extra virgin olive oil is commonly used.
• Salt: Kosher salt or fine sea salt is added for seasoning.
• Fresh herbs: Dill and/or mint are commonly used to add a refreshing flavour.

To make the tzatziki, the cucumber is grated and drained to remove excess moisture. It is then combined with the remaining ingredients and mixed well. The sauce can be served immediately or chilled for a few hours to allow the flavours to develop.

Tzatziki sauce preparation

How to Make Tzatziki Sauce

Tzatziki is a delicious Greek yogurt and cucumber sauce with fresh herbs that is perfect as a dip or sauce. It is super easy to make and goes well with grilled meats, gyros, and roasted vegetables. Here is a step-by-step guide on how to make this refreshing dish:

Ingredients:

• Greek Yogurt (full-fat or reduced fat)
• Cucumber (English cucumbers are recommended)
• Garlic (4-5 cloves, minced or pressed)
• Olive Oil (extra-virgin)
• Lemon Juice
• Salt (sea salt or kosher salt)
• Fresh Herbs (mint and/or dill)
• White Vinegar (optional)
• Ground White or Black Pepper (optional)

Step 1: Prepare the Cucumber

Start by grating the cucumber using a box grater or a food processor. If using a box grater, use the largest holes to give the sauce a nice texture and green flecks. You can also peel the cucumber if desired, especially if using regular cucumbers with tougher skin.

Step 2: Drain the Cucumber

This step is crucial to ensure a creamy tzatziki. Place the grated cucumber in a cheesecloth, clean dish towel, or paper towels and squeeze out as much liquid as possible. This will prevent the sauce from becoming watery.

Step 3: Mix the Ingredients

In a large bowl, combine the drained cucumber, yogurt, lemon juice, olive oil, garlic, salt, and herbs. Stir well until all the ingredients are blended. You can adjust the amounts of garlic, lemon juice, and herbs to your taste preferences.

Step 4: Refrigerate and Serve

Let the tzatziki sauce rest in the refrigerator for at least 30 minutes to a couple of hours before serving. This allows the flavors to meld and enhances the texture of the sauce. Serve chilled with fresh vegetables, pita bread, grilled meats, or use it as a dip or sauce for your favorite dishes.

Tips:

• Always drain the cucumbers well to prevent the tzatziki from becoming too runny.
• English cucumbers are preferred as they have thinner skin, fewer seeds, and a sweeter taste compared to regular cucumbers.
• For a dairy-free/vegan option, substitute cashew sour cream for the yogurt and thin the tzatziki with a small splash of water if needed.
• Adjust the amounts of garlic, lemon juice, and herbs to suit your taste preferences.
• Store leftover tzatziki in an airtight container in the refrigerator for up to 3-4 days.

Tzatziki sauce storage

Tzatziki sauce is best stored in an airtight container in the refrigerator. It can be kept for up to four days, although some sources suggest it is best consumed within three days.

It is important to note that tzatziki sauce becomes runnier over time as the cucumbers release water. To prevent this, the cucumbers should be drained before mixing. This can be done by placing the grated cucumber in a colander and sprinkling with salt, allowing the water to drain out, and then removing any excess salt with paper towels. Alternatively, the cucumber can be placed on a stack of towels and covered with more towels, and then pressed to release the water.

Tzatziki sauce serving suggestions

Tzatziki sauce is a delicious Mediterranean sauce made from yogurt, cucumber, garlic, and lemon juice. It is a versatile sauce that can be used in many different ways. Here are some serving suggestions for tzatziki sauce:

As a Dip

Tzatziki sauce makes a great dip for fresh vegetables such as carrots, celery, bell peppers, broccoli, cauliflower, and cucumber slices. It can also be used as a dip for pita bread, chips, or homemade pita chips.

With Meat

Tzatziki sauce goes well with all kinds of meat, including chicken, beef, pork, and lamb. It is especially good with grilled meat and can be used as a sauce or dip for kebabs, gyros, or ground beef kefta kabobs. It is also a great way to add flavour to plain meat, such as chicken breast.

With Fish

Tzatziki sauce also pairs well with fish, especially white fish. It can be served as a sauce or dip for grilled fish or used as a topping for baked potatoes.

As a Salad Dressing

Tzatziki sauce can be thinned out with olive oil to make a delicious Greek salad dressing. It can also be used as a topping for salads such as tabbouleh or couscous salad.

On Sandwiches and Wraps

Tzatziki sauce can be used as a spread on sandwiches and pita wraps, such as grilled chicken pita. It can also be mixed into the filling of pita wraps to make them moist and flavourful.

With Felafel

Felafel and tzatziki are a classic combination. The sauce can be used as a dip for felafel balls or as a topping for felafel pita wraps.

On Burgers

Tzatziki sauce can be used as a topping for both regular and veggie burgers. It is a great way to add flavour and moisture to veggie burgers.

With Mashed Potatoes

For a unique twist, tzatziki sauce can be mixed into mashed potatoes. It adds flavour and creaminess to the dish.

As a Topping

In addition to baked potatoes, tzatziki sauce can be used as a topping for other dishes such as shake and bake pork chops, air fryer tempeh, or flatbreads. It can also be drizzled onto Greek meatloaf wrapped in grape leaves.

Tzatziki sauce health benefits

Tzatziki sauce is a Greek yoghurt-based dip that originated in Southeast Europe and Turkey. It is typically made with cucumbers, garlic, dill, olive oil, salt, and strained yoghurt. It is a healthy sauce, packed with vitamins, minerals, and probiotics. Here are some of the health benefits of tzatziki sauce:

Improved Cardiac Health

Tzatziki contains olive oil, which is a key part of the heart-friendly Mediterranean diet. The monounsaturated fats in olive oil may reduce swelling and the risk of heart disease. In addition, low-fat yoghurt and the low sodium content of tzatziki also contribute to heart health by helping to regulate blood pressure.

Diabetes Management

The dill in tzatziki is known to lower blood sugar levels, making it a suitable herbal medicine for managing diabetes. Tzatziki is also low in carbohydrates and sugars, making it a diabetes-friendly condiment.

Improved Gut Health

The yoghurt in tzatziki provides probiotics, which are beneficial bacteria that promote a healthy balance of gut bacteria. This can lead to improved digestion, better overall health, and reduced formation of gas and bloating issues.

Weight Loss

Tzatziki is low in calories, carbohydrates, and fats, making it a suitable addition to weight loss plans. It can be paired with grilled or roasted chicken, salads, and pita bread to create a nutritious, protein-packed meal.

Bone Strength

Tzatziki contains vitamin A and calcium, which are essential for maintaining strong bones.

Improved Eyesight

The vitamin A in tzatziki can also help improve eyesight.

Reduced Blood Pressure

Garlic, a key ingredient in tzatziki, is known to help control blood pressure.

In addition to these benefits, tzatziki is also a good source of vitamin C, which boosts the immune system, and can aid in maintaining healthy skin.

Frequently asked questions