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Easy Tzatziki Sauce Recipe – Keto, Low Carb and Gluten Free

This Tzatziki sauce recipe is so delicious, easy to make, and is definitely a crowd pleaser!  A great low carb snack for dipping veggies, or covering your favorite chicken recipe all up with this good stuff!

Tzatziki Sauce with veggie platter

Tzatziki may be difficult to pronounce, but don’t let that stop you from making this amazingly yummy sauce! This a healthy and delicious homemade Tzatziki Sauce recipe that’s Low Carb, Gluten Free, and Keto Friendly.

What is Tzatziki Sauce?

Tzatziki Sauce is a classic Greek condiment made from 3 main ingredients: garlic, cucumber, and yogurt. What makes it so amazing is that it feels a lot healthier than most creamy dips because of the Greek yogurt and cucumbers which make it really light tasting and even refreshing.

Traditionally Tzatziki sauce is served with appetizers, side dishes and vegetables, and any type of roasted or grilled meat. And when all else fails, just eat it by the spoonful.

If you aren’t familiar with Tzatziki sauce right now, you will certainly be in love with it after your first batch! And one of the best parts is that it only takes 5-10 minutes to whip together.

How do you Pronounce Tzatziki Sauce?

Ok, it’s a lot easier than it looks, I promise you.  The phonetic pronunciation of Tzatziki is: Tsaht-ZEE-kee.  It seems difficult, but after a bit of practice, it’s really not all that bad.  

If you really have a hard time saying it then just call it: yogurt and cucumber sauce like many do when visiting Greek restaurants.

What Ingredients are in this Recipe?

ingredients for tzatziki sauce recipe

Greek Yogurt – This sauce/dip’s primary ingredient is Greek yogurt. I use Stonyfield Organic Whole Milk Greek Yogurt. I’ve tried a few different ones, but this is my favorite. You want one that is plain and full-fat to make it thick and creamy, that’s why Greek Yogurt is the best!  

English Cucumber – This is one of your key and very important ingredients. You really can use any cucumber, but I like to keep the skin on mine so that’s why I choose to use the English cucumbers.  But if you like other varieties of cucumber, or you already have one in your fridge just make sure you peel it first for best results. Otherwise, it tastes waxy which isn’t exactly preferred in Tzatziki sauce.

Also if you aren’t using an English Cucumber make sure you take out most of the seeds, otherwise it will make your sauce too watery.

Garlic – Simply put….garlic tastes good in pretty much anything so load it up!

Apple Cider Vinegar – This is such a great ingredient.  It adds a great bite to the dip. Make sure you use Apple Cider Vinegar for those of you on the Candida Diet since white and balsamic vinegar is not allowed.  

Fresh Dill – Dill is another must have for this.  It’s the only herb that you need, but make sure it’s fresh.  If it’s not then it won’t taste nearly as good. It makes a huge difference, trust me!

What Variations are there for this Easy Tzatziki Dip?

Tzatziki Sauce and vegetables

I really don’t change this recipe at all but here are a few slight changes you can make.

  • Use any brand of greek yogurt, just make sure it’s Plain and Full-fat.
  • Regular cucumbers will do if you don’t have or like English Cucumbers.
  • You can try white vinegar or red wine vinegar.  Again though, if you are on the Candida Diet make sure you stick with the Apple Cider Vinegar.  

How to Make Tzatziki Sauce – Step by Step Instructions

In a small bowl measure out 1 cup of greek yogurt.

cut cucumber on cutting board

Wash your cucumber, then dice it.  You can also shred it with a grater if you prefer, but diced is the traditional Greek way.

Squeeze out as much of the water as possible with your hand or on a paper towel and add to bowl.

dill and garlic on cutting board

Mince the garlic cloves and add to bowl. Personally, I use a garlic press, I find it easier.  Then add your vinegar in next.

Chop the fresh dill and add it to the bowl.  Mix everything together well until blended smoothly.  

tzatziki sauce mixed in a bowl

Season with salt and pepper to taste. It’s all about how you like it, I like just a few turns from my salt and pepper grinders.  

Let sit in the refrigerator for at least 30 minutes for the best flavor and texture. Similar to a sour cream-based dip, it chills up nicely once in the fridge for a bit.

The Secret to AMAZING Tzatziki Sauce:

bowl of low carb tzatziki sauce

So I’d say people are pretty split on this. Some think that grating your cucumbers is the best way, and some say that just dicing them is the way to go.

My opinion is that dicing them is the real authentic way to make it, and my absolute favorite way to make it. My whole trip to Greece, every time I ordered Tzatziki Sauce it was always diced cucumbers in it. But if you don’t like that, then feel free to grate them.

The key to doing it that way is, you absolutely have to squeeze out the liquid. You can use a cheesecloth, or just use a paper towel. Otherwise, it will make your sauce WAY TOO thin and runny, and trust me you don’t want that.

Is Tzatziki Sauce Low Carb and Keto Friendly?

This sauce is definitely Low Carb, Keto, Gluten-free, and Candida friendly.  It’s so delicious and for 2 heaping Tablespoons, it’s only 3 carbs. You can’t really beat that!

What can I serve Tzatziki Sauce with?

low carb tzatziki sauce recipe

Well, your options for tzatziki sauce really are endless. You can use it as a dip for raw veggies, and low carb crackers which are super yummy.  You can use it as a sauce, which is what I do most of the time and add it to any chicken recipe, grilled salmon, taco salads, lamb and beef kabobs.  Like I said….ANYTHING!

For those who aren’t counting their carbs, you can basically dip anything into it, like crackers or even fresh pita bread. Speaking of pita bread, that is still possible to have while being low carb. There are several Paleo and Keto Pita recipes out there. That will be something I will be experimenting with at some point in the near future.

Here’s an easy list of food you can serve Tzatziki Sauce with:

  • Bell peppers
  • Mushrooms
  • Carrots
  • Asparagus
  • Green beans
  • Broccoli
  • Cucumbers
  • Toasted pita wedges
  • Olives
  • Cheese and  low carb crackers
  • Grilled Salmon or any White Fish
  • Shrimp
  • Grilled Chicken and Grilled Steak
  • Tacos or Taco Salad
  • Burgers

One of my favorite places to put this tzatziki sauce is on my Greek Chicken Bowls. They mix well with all the ingredients and it makes a perfect meal!

You see what I mean?? The possibilities are endless…

How to Store Tzatziki Sauce?

So let’s be honest, this sauce probably won’t even make it to your fridge. But just in case it does, I wouldn’t keep it longer than about 2 days. Actually, on the second day, the Tzatziki dip gets even more delicious, so it’s a good idea to eat it then if you can resist.  

Make sure it’s in an airtight container and sealed tightly to keep it staying fresh.

Tzatziki Sauce Recipe mixing bowl

Other Low Carb Recipes:

If you’re in the mood for some other Low Carb Sauce and Dip Recipes then try our:

Both of them are Keto-friendly and low carb, plus they are so yummy that your friends will be raving about them!

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Tzatziki Sauce Recipe

Easy Tzatziki Sauce Recipe – Keto, Low Carb and Gluten Free

  • Author: Stephanie Parlegreco
  • Total Time: 10
  • Yield: 8 Servings (2Tbsp per serving) 1x
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This is a Tzatziki sauce recipe that is so delicious, easy to make, and is definitely a crowd pleaser!  Dip it in veggies, pita or cover your favorite chicken recipe all up with this good stuff!


  • 1 cup greek yogurt
  • ½ English cucumber, diced
  • 34 cloves garlic, minced
  • 3 tsp Apple Cider Vinegar
  • 4 Tbsp fresh dill, chopped
  • Salt and pepper to taste


  1. Dice your cucumber.  If you like a thicker consistency squeeze out as much of the water as possible over a strainer.  You can also grate the cucumber if you like a thinner consistency, but make sure to squeeze it in that case.
  2. Add all ingredients into a bowl and mix together thoroughly.
  3. Cover and refrigerate for at least 30 minutes for best flavor.
  4. Serve with absolutely everything!


  • Make sure your greek yogurt is whole milk and full fat for a nice thick and creamy texture.
  • Squeezing out the water from the cucumbers is not necessary as long as your cucumbers are diced. If shredding them, then definitely squeeze out the liquid.  
  • If you aren’t using an English cucumber, make sure to peel the skin because of it’s waxy taste, and take out the seeds so it’s not watery.
  • To keep it Candida friendly, make sure to use Apple Cider Vinegar.
  • This is very garlicky, so feel free to start off with fewer cloves of garlic if you want, and you can always add more as you go.
  • Prep Time: 5
  • Cook Time: 5
  • Category: Sauce/Dip
  • Cuisine: Greek