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The Slice of Shameika - Blog Post

Easy Homemade High-Protein Tzatziki Sauce


A High-Protein Twist on a Classic Dip

Tzatziki sauce, that cool and refreshing dip made with yogurt, cucumber, and dill, is a staple in Greek cuisine. But did you know you can give it a protein boost without sacrificing its deliciousness? This recipe uses non-fat Greek yogurt, packing a protein punch while keeping things light and healthy.

Ingredients:

(Makes 5 servings)

  • 375g non-fat plain Greek yogurt

  • ½ Cucumber

  • Fresh Dill, finely chopped (amount to your taste)

  • Lemon Juice

  • Minced Garlic (to your liking)

  • 1 tbsp Olive Oil

  • Season to taste with salt and pepper

Instructions:

  1. Grate the cucumber: Peel your half cucumber and use a box grater to shred it finely.

  2. Salt the cucumber (optional): For a creamier tzatziki, Squeeze out any remaining liquid with a paper towel.

  3. Mix the yogurt: In a medium bowl, combine the non-fat Greek yogurt, lemon juice, garlic powder, and olive oil.

  4. Add the good stuff: Stir in the chopped dill and grated cucumber.

  5. Season to perfection: Now comes the fun part - tasting! Add salt and pepper to your liking. 

Photo from “How To Make The Perfect Mediterranean Bowl”

Tips:

  • Chilling is key: Refrigerate your tzatziki sauce for at least 30 minutes before serving for the best flavor and texture.

  • Make it creamy or chunky: The amount of liquid you drain from the cucumber will determine the consistency of your tzatziki. Want it creamier? Drain more liquid. Would you prefer a chunkier sauce? Drain less.

Enjoy your high-protein tzatziki sauce with:

  • Pita bread or vegetables for dipping

  • Grilled chicken, fish, or lamb

  • Salads or grain bowls

  • As a spread for sandwiches or wraps

Click here for my Mediterranean Bowl Meal Idea.

This protein-packed tzatziki adds a delicious and nutritious element to any meal. 

Enjoy

Macro Count:

  • *MACROS OF WHOLE BOWL:

    • Protein: ~40g

I recommend using MyFitnessPal to help track your intake goals!