Tzatziki Sauce: A Keto-Friendly Condiment?

Tzatziki sauce is a salted yogurt and cucumber sauce, common in Southeast Europe and the Middle East. It's cool, creamy, and goes well with many dishes. The keto version of this sauce is made with coconut or Greek yogurt, cucumber, lemon juice, olive oil, and dill. It is a low-carb, keto, gluten-free, and grain-free dish with only 1.6 net carbs per serving.

Tzatziki sauce ingredients

Tzatziki is a Greek yogurt and cucumber-based dip or sauce. It is a versatile dish that can be served with grilled meats, gyros, kebabs, salads, or fresh vegetables.

The ingredients required to make tzatziki are:

• Greek yogurt or strained sheep or goat's milk yogurt
• Cucumber (ideally an English cucumber, as they are sweeter, with thinner skin, and fewer seeds)
• Garlic
• Olive oil
• Lemon juice
• Salt
• Fresh herbs such as dill or mint (optional)

Some recipes also include red wine vinegar and ground white or black pepper.

To make the tzatziki, start by grating the cucumber. Then, wrap the grated cucumber in a cheesecloth or kitchen towel and squeeze out the excess water. In a separate bowl, combine the remaining ingredients and mix well. Finally, add the dried cucumber and stir to combine. It is recommended to chill the tzatziki for at least an hour, or ideally overnight, to allow the flavours to develop.

Tzatziki sauce preparation

Tzatziki is a delicious Greek yogurt and cucumber sauce with fresh herbs. It is a refreshing sauce, dip, or spread and is incredibly easy to make. Here is a step-by-step guide on how to prepare this tasty treat:

Ingredients:

• Greek Yogurt (or sour cream for a keto option)
• Cucumber (preferably English cucumbers)
• Olive Oil
• Fresh Herbs (typically mint or dill)
• Garlic
• Lemon Juice
• Salt
• White Vinegar (optional)

Method:

• Grate the cucumber using a box grater or a food processor. You can grate the cucumber with the skin on if using English cucumbers as they have thin skin. Otherwise, peel the cucumbers and remove the seeds before grating.
• Drain the grated cucumber to remove excess moisture. This step is crucial as it prevents the sauce from becoming watery. You can use a cheesecloth, a clean dish towel, or paper towels to squeeze out the liquid.
• In a large bowl, combine the garlic with salt, white vinegar (if using), and olive oil. Mix well.
• Add the drained cucumber to the bowl along with the yogurt, lemon juice, herbs, and additional salt and pepper, if desired. Stir everything together until well combined.
• Refrigerate the tzatziki sauce for at least 30 minutes to allow the flavors to meld and the sauce to thicken.
• Serve chilled with your favorite veggies, pita bread, crackers, grilled meats, or use it as a salad dressing!

Notes:

• It is best to consume tzatziki within 2-4 days as it can become runny over time due to the water content in the cucumbers.
• For a smoother dip, you can use a food processor to blend all the ingredients together.
• Feel free to adjust the amount of garlic and herbs to suit your taste preferences.
• If you want to reduce the bitterness of the sauce, you can seed and peel regular cucumbers before grating.

Tzatziki sauce storage

To store tzatziki, it is best to keep it in an airtight container in the fridge. This will ensure the sauce stays fresh and flavoursome for as long as possible.

Some recipes suggest that the sauce is best consumed within two to four days, while others advise that it can be kept for up to three days. One source says it can be kept for about four days.

If you are making tzatziki ahead of time, you may want to drain the cucumbers to reduce the water content of the sauce. This can be done by placing the chopped or grated cucumber in a colander and sprinkling a generous pinch of salt over them. Leave them for 30 minutes to an hour so that the water drains from the cucumber. When they are dry, pour the cucumbers out onto paper towels and pat to remove the salt. Alternatively, place the cucumber on a stack of towels, cover with another towel, and press until the water is released.

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:

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, especially grilled meat. It is commonly served with gyros and kebabs but can also be used as a sauce for chicken, beef, pork, lamb, or salmon. It is the perfect 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 topping for fish dishes.

As a Salad Dressing

Tzatziki sauce can be thinned out with a little olive oil to make a delicious Greek salad dressing. It can also be used as a topping for baked potatoes instead of sour cream.

In Sandwiches and Wraps

Tzatziki sauce can be used as a spread in sandwiches and pita wraps, adding moisture and flavour. It is a great alternative to mayonnaise in traditional deli sandwiches.

With Felafel

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

With Burgers

Tzatziki sauce can be used as a topping for both regular meat burgers and veggie burgers, adding a delicious Mediterranean twist.

With Mashed Potatoes

For a unique flavour, tzatziki sauce can be added to mashed potatoes while mashing them. It gives the potatoes a creamy, tangy taste.

With Mexican Food

Tzatziki sauce can be used as a topping or dip for Mexican dishes such as tacos, enchiladas, and nachos. It is a great alternative to sour cream or guacamole.

With Pizza

Tzatziki sauce can be spread on pizza instead of traditional pizza sauce or used as a dip for pizza crust.

With Eggs

Tzatziki sauce can be served with omelettes or scrambled eggs, adding a fresh and creamy taste.

With Pita Chips and Veggies

Tzatziki sauce is often served with pita chips and fresh vegetables such as carrots, bell peppers, and cucumbers. It is a perfect dip for a summer appetizer or snack.

Tzatziki sauce health benefits

Tzatziki is a Greek yoghurt-based sauce or dip that is popular in Southeast Europe and the Middle East. It is typically made with yoghurt, cucumber, garlic, olive oil, lemon juice, and fresh dill or mint.

Tzatziki is a great way to add a variety of healthy nutrients to your diet and is considered a healthier alternative to other dips like hummus and sour cream. Here are some of the health benefits of tzatziki:

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 help to decrease swelling and lower the chances of heart disease. In addition, low-fat yoghurt and lemon juice can help regulate blood pressure, further supporting heart health.

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 is a natural source of probiotics, which feed the good bacteria in the gut and flush out toxins. This helps to maintain proper bowel movements and improve overall gut health.

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 balanced, 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 Hunger

Tzatziki has been shown to reduce hunger pangs and lower hunger hormones, making it a helpful addition to weight loss plans.

Frequently asked questions