Tzatziki And Keto: A Delicious Match?

Tzatziki is a sauce that comes from Southeast Europe and the Middle East. It is traditionally made with yogurt and cucumber and seasoned with garlic, salt, and olive oil. But is it keto-approved?

The answer is yes—keto tzatziki is a thing! It's a low-carb version of the traditional sauce, made with Greek yogurt, cucumber, and sour cream or mayonnaise. It usually also includes fresh dill, lemon, and garlic. This sauce is perfect as a dip for veggies or crackers, or as a sauce for proteins like beef, lamb, or chicken. It can also be used as a salad dressing.

So, if you're on a keto diet and craving some tzatziki, you're in luck!

Tzatziki is keto-friendly

Tzatziki is a keto-friendly sauce or dip that is perfect for those on a ketogenic diet. It is a delicious and healthy option for anyone looking to add some Mediterranean flavour to their meals while staying compliant with keto and low-carb diets.

Tzatziki is typically made with Greek yoghurt, cucumber, olive oil, garlic, lemon, dill, and salt. These ingredients are all keto-friendly and provide a range of nutrients and health benefits. Greek yoghurt, for example, is high in protein and lower in carbs than regular yoghurt, while cucumbers offer a cool, crisp and refreshing texture along with vitamins and minerals.

To make keto tzatziki, simply grate or mince a cucumber, wrap it in a cheesecloth or kitchen towel to squeeze out the excess moisture, and then combine it with the other ingredients in a mixing bowl. This recipe is versatile and can be customised to personal preferences or dietary restrictions. For example, you can substitute Greek yoghurt with sour cream or coconut yoghurt for a dairy-free or vegan option. Additionally, you can experiment with different herbs such as mint, parsley, or chives to add your own unique flavour profile.

Keto tzatziki is incredibly versatile and can be used as a dip for vegetables or crackers, a sauce for proteins like beef, lamb, or chicken, or even as a creamy dressing for salads. It pairs especially well with Mediterranean and Greek dishes, adding a burst of flavour to any meal.

Not only is keto tzatziki delicious, but it is also nutritious and compliant with various dietary restrictions. It is gluten-free, grain-free, nut-free, coconut-free, and vegetarian-friendly. So, whether you are on a keto diet or simply looking for a tasty and healthy sauce option, keto tzatziki is a great choice.

It's a low-carb sauce

Tzatziki is a keto-friendly sauce that is low in carbs. It is made with a base of Greek yoghurt and cucumber, and seasoned with garlic, salt, and olive oil. It is a versatile sauce that can be used as a dip, a sauce for proteins like beef or chicken, or as a salad dressing.

The key to keeping tzatziki low-carb is to use Greek yoghurt as the base. Greek yoghurt is high in protein and lower in carbs than regular yoghurt. For a keto-friendly option, it is important to choose a brand with a low carb count, such as Fage 2% Greek yoghurt, which has 5 net carbs per cup.

When making tzatziki, it is also important to remove as much moisture from the cucumber as possible. This can be done by grating the cucumber and then squeezing out the excess water using a cheesecloth, paper towels, or a clean dish towel. Removing the seeds from the cucumber before grating can also help reduce the water content.

By using Greek yoghurt and reducing the moisture content of the cucumber, you can create a delicious and creamy tzatziki sauce that is low in carbs and perfect for a keto diet. This sauce is a great way to add some Mediterranean flavour to your meals while staying within the keto guidelines.

Greek yoghurt is a key ingredient

Greek yoghurt is a strained yoghurt that has a thicker texture and lower lactose content than traditional yoghurt. It is made by straining regular yoghurt to remove whey (lactoserum), resulting in a concentrated fermented milk product. This process also gives Greek yoghurt a higher protein content, making it a great option for those on keto.

While most Greek yoghurt brands are not suitable for keto due to added sugars, there are some trusted keto options available. For example, YQ®, Peak®, and Two Good® are brands that offer keto-friendly Greek yoghurt with minimal added sugars. Chobani® full-fat plain Greek yoghurt is another keto-friendly option. Additionally, Fage brand Greek yogurt offers several options that fit within keto limits, such as their 2% variety.

Tips for Selecting a Greek Yoghurt on Keto:

When choosing a Greek yoghurt for keto, look for options that are unsweetened or unflavoured and contain active cultures. It's also important to consume Greek yoghurt in moderation on keto, as it still contains some carbohydrates.

Making Greek Yoghurt More Keto-Friendly:

You can also make Greek yoghurt even more keto-friendly by adding ingredients like coconut oil, nuts, seeds, coconut flakes, MCT oil, or keto granola. These additions can enhance the flavour and texture of the yoghurt while keeping it within keto guidelines.

Benefits of Greek Yoghurt:

Greek yoghurt is considered a superfood and offers several health benefits. It is a good source of protein, calcium, and healthy fats. It also tends to have lower carbohydrate content than regular yoghurt, especially when choosing plain, unsweetened varieties. Additionally, Greek yoghurt contains probiotics, which are beneficial for gut health.

It's a versatile dip

Tzatziki is a versatile dip that can be used in many ways. It is a creamy cucumber yogurt dip (or sauce) made from simple ingredients including strained yogurt (or Greek yogurt), cucumbers, garlic, and sometimes fresh herbs such as dill or mint.

It is a refreshing chilled sauce, dip or spread. It is often served with grilled meats and gyros, but it goes well with grilled or roasted vegetables too. You can also serve it with your next appetizer spread.

• As a dip with carrots, bell peppers, and other fresh veggies of your choice
• With gyros, pan-seared salmon, lamb rack, or kebabs
• As a topping for a baked potato
• In dinner bowls with keftedes (meatballs) and a salad
• As a drizzle on Greek Meatloaf wrapped in Grape Leaves
• With low-carb crackers
• As a sauce or topping for proteins like beef, lamb, or chicken
• As a salad dressing

It's easy to make

Yes, tzatziki is keto-approved! The creamy dip is low-carb and keto-friendly, with only 2 grams of net carbs per serving.

Tzatziki is incredibly easy to make at home. The dip is made with a few simple ingredients:

• Greek yogurt
• Cucumber
• Olive oil
• Fresh herbs (mint or dill)
• Garlic
• Lemon juice
• Salt

The key to making tzatziki is to ensure that the cucumber is properly drained before mixing it with the other ingredients. The cucumber should be grated, and then the excess moisture needs to be removed by squeezing it over the sink or using a paper towel or cheesecloth. This step is important to ensure that the sauce has a creamy texture and doesn't become too watery.

Once the cucumber is prepared, simply stir all the ingredients together in a bowl and chill until ready to serve. It's as easy as that!

Serving Suggestions

Tzatziki is a versatile dip that can be served in many ways. It is commonly used as a sauce or dip for grilled meats, such as kebabs or gyros, and goes well with grilled vegetables. It can also be served as a dip for pita, crackers, or a crudité platter. For a more substantial meal, tzatziki can be added to sandwiches, wraps, or salads.

Storage

Tzatziki can be stored in an airtight container in the refrigerator for up to three days. It is even better the next day as it allows the flavors to develop and meld.

Frequently asked questions