Low Fat Tzatziki Sauce
This low fat tzatziki is a cool, garlicky yoghurt dip made with cucumber and fresh mint. Using 0% fat Greek yoghurt gives it a thick, creamy texture without the fat in traditional full-fat versions. Mix everything in one bowl, then refrigerate it overnight so the flavours can develop.
Serve it as a dip, spoon it over chicken skewers, or add it to wraps and salads. It’s especially good alongside low-fat chicken souvlaki.
Why You’ll Love This Recipe
- Quick to prepare: There’s no cooking involved.
- Easy to make ahead: The garlic and mint flavours develop as it chills.
- Versatile: Use this low fat tzatziki sauce as a dip, dressing or topping.
- Only a few ingredients: Greek yoghurt, cucumber, garlic, mint and salt.
Ingredients
250g 0% fat Greek yoghurt
2 garlic cloves, crushed
Salt, to taste
3 fresh mint leaves, finely chopped
½ cucumber, deseeded and finely chopped
A Note About the Yoghurt
For low fat tzatziki, choose plain 0% fat Greek yoghurt rather than full-fat Greek yoghurt. If you’re comparing products, check the label, as fat and calorie amounts vary by brand. Full-fat yoghurt will also work in this recipe, but the finished sauce won’t be low fat.
How to Make Low Fat Tzatziki
Prepare the cucumber. Cut it in half lengthways, scoop out the watery seeds and chop it into small cubes. If it seems very wet, pat it dry with kitchen paper.
Combine the ingredients. Add the Greek yoghurt to a bowl or a clean, sealable jar. Stir in the cucumber, crushed garlic and chopped mint.
Season. Add a little salt, mix well and taste. Add more salt if needed.
Chill. Cover the bowl or seal the jar and refrigerate. You can serve the tzatziki straight away, but chilling it overnight gives the flavours more time to develop. Stir again before serving.
Tip: Two garlic cloves give this a fairly strong garlic flavour, especially after an overnight chill. If you prefer a milder sauce, start with one clove and adjust to taste.
Ways to Serve Low Fat Tzatziki Sauce
Try it with chicken souvlaki, grilled chicken, roasted vegetables, pitta bread or as a dip for cucumber and carrot sticks. You can also spoon it into a wrap instead of using a richer, creamy sauce.
This low calorie tzatziki uses 0% fat Greek yoghurt, so it may suit you if you’re looking for a lighter sauce. The calories in a serving depend on the yoghurt you use and how much you serve. If you display calorie figures in the recipe card, calculate the nutrition from your actual ingredients.
Storage
Keep the tzatziki covered in the fridge and use it within 2–3 days. Stir before serving, as the cucumber may release a little water while it sits. Don’t leave the sauce at room temperature for extended periods.
More low fat ideas ? If this one worked for you, there are plenty more where it came from. Have a browse through my gallbladder friendly recipes — all tested at home, all genuinely low in fat.
Low Fat Tzatziki Sauce
Ingredients
Method
- Prepare the cucumber. Cut the cucumber in half lengthways, scoop out the watery seeds and chop it into small cubes. If it seems very wet, pat it dry with kitchen paper.
- Combine the ingredients. Add the Greek yoghurt to a bowl or a clean, sealable jar. Stir in the cucumber, crushed garlic and chopped mint.
- Season. Add a little salt, mix well and taste. Add more salt if needed.
- Chill. Cover the bowl or seal the jar and refrigerate. You can serve the tzatziki straight away, but overnight chilling gives the flavours more time to develop. Stir again before serving.
Nutrition
Notes
Tried this recipe?
Let us know how it was!Frequently Asked Questions
Yes. Make it the day before and keep it covered in the fridge. An overnight rest gives the garlic and mint time to flavour the yoghurt.
Remove the cucumber seeds and pat the chopped cucumber dry before mixing it into the yoghurt. Stir the sauce before serving if any liquid separates.
Yes, but it will change the fat and calorie content. Use 0% fat Greek yoghurt if you want to make this as a low fat tzatziki sauce.
Using 0% fat Greek yoghurt makes it lower in fat than a version made with full-fat yoghurt. Whether a serving is low calorie depends on the brand of yoghurt and your serving size. Calculate the nutrition using your ingredients rather than assuming a calorie figure.
