Tzatziki

Tzatziki is a creamy cucumber and yogurt sauce often found in Middle Eastern cuisine. Cucumber and yogurt bring a delicious tangy flavor — especially when paired with chicken gyros.

Prep Time 10 minutes
Servings 8 servings

Ingredients

  • ½ cup cucumbers, shredded and drained
  • 1¼ cup Greek yogurt (2%)
  • Juice of 1 small lemon
  • 1 Tbsp extra virgin olive oil
  • 3 garlic cloves, minced
  • ½ tsp salt

Directions

  1. Cut the cucumber lengthwise and remove the seeds. Grate the cucumber. Wrap in cheesecloth or a paper towel and squeeze to remove excess liquid — repeat until dry.
  2. Combine cucumber with the remaining ingredients. Let sit for 1 hour if possible, and serve with gyros.

Nutrition Facts Per serving

¼ cup: 60 calories, 3g protein, 5g carbs, 3g fat

Serving Suggestions

Pair with Chicken Gyros, whole grain pitas, and Cucumber Tomato Salad. Store-bought tzatziki works in a pinch, but homemade is far superior.

About the Author

Megan Lautz, MS, RD, CSCS, TSAC-F is a Registered Dietitian and coach who specializes in firefighter nutrition. Megan's mission is to help firefighters perform better, recover faster, and enjoy long healthy retirements. Megan is the owner of RescueRD LLC, which provides nutrition seminars and coaching for tactical athletes across the country. Check out @Rescue.RD on Facebook and Instagram.

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