Go Back
+ servings
cucumber dip recipe
Print Recipe
4.5 from 2 votes

Protein Tzatziki Sauce

This high protein healthy tzatziki sauce recipe is a healthy dip for vegetables, pitas, or a sauce for rice and chicken. The best part? It's easy to make.
Prep Time45 mins
Total Time45 mins
Course: Appetizer, Snack
Cuisine: Greek, Mediterranean
Diet: Gluten Free, Low Calorie
Keyword: cucumber, dill, dip, sauce
Servings: 8 people
Calories: 36kcal


  • 2 cups plain Greek yogurt full fat
  • 1 large cucumber roughly 2 cups grated
  • 1/4 cup fresh dill chopped
  • 2 garlic cloves minced
  • 2 tablespoons lemon juice
  • 1 teaspoon red wine vinegar
  • 1/2 teaspoon lemon zest
  • 1/2 teaspoon sea salt


  • Grate a cucumber and lay it over paper towels to soak up the liquid. Squeeze over the sink or a bowl to get any excess liquid out.
  • In a bowl combine all of the ingredients. Stir together and let sit, covered, in the fridge for at least thirty minutes (overnight is best to have the flavors fully meld together). Remove from the fridge, taste and adjust seasonings to your liking.
  • Serve with veggies, ripped up pieces of pita, with chicken or lamb, or over rice.


Serving: 1serving | Calories: 36kcal | Carbohydrates: 3g | Protein: 5g | Fat: 1g | Saturated Fat: 1g | Cholesterol: 3mg | Sodium: 165mg | Potassium: 129mg | Fiber: 1g | Sugar: 2g | Vitamin A: 139IU | Vitamin C: 4mg | Calcium: 64mg | Iron: 1mg