• Emily Ranucci, MS, RD

Tasty Tzatziki Dip Recipe | Fat Free, High Protein

A simple Greek- inspired low fat, high protein, refreshing dip recipe.

Within the past couple years, I've grown more and more fond of the Greek cuisine. It all started when my fiancé and I went to a really awesome, authentic Greek restaurant while living in New York City. I had been loving on hummus for years prior, but this was something different. So fresh. The seafood was amazing, and the combinations of flavors from herbs and spices had me hooked. This was where I was introduced to Tzatziki, a traditional spread in Greek cuisine. Our adoration of Greek food may or may not have (very much) played into our choice of Honeymoon location...

Greece, here we come!

Tzatziki sauce is creamy, refreshing and light. It's made from plain Greek yogurt, garlic, cucumber and dill. Whoever thought of this flavor combo is just plain genius. Not only delicious, but nutritious! The fresh garlic, cucumber and dill provide an array of micronutrients, along with the powerful flavor punch.

This recipe traditionally calls for full fat Greek yogurt, but I ventured to try it with fat free, as this is what I typically purchase. I was not disappointed. The difference between fat free and full fat yogurt is the fat content, the majority of which is saturated fat. This is where my Dietitian role comes into play, as saturated fat is the kind that I recommend be limited in the diet.

HOWEVER, if you enjoy full fat (or even 2%... compromise) substantially more, then go for it! Moderation is key with anything, right? It will still provide an amazing source of protein and calcium, and you certainly should enjoy what you are eating!

Pair this with some warm pita, crackers, raw veggies or spread on a sandwich. It's delicious, nutritious and sure to rock an appetizer spread at your next gathering!

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Hope you LOVE it!

Tasty Tzatziki Recipe

Total Time: 15 minutes


1 cup plain fat free greek yogurt

½ large cucumber, grated and strained (I don't peel it, but some people prefer to!)

2 tbsp fresh dill, chopped

2 tbsp garlic, finely minced

1 tbsp fresh lemon juice (or white vinegar)

½ tsp sea salt


  1. Grate and strain cucumber: Coarsely grate the cucumber, then strain through a fine sieve or cheese cloth. Alternatively, use a thick kitchen cloth and squeeze the excess water from the cucumber. Try to get as much of the water out as possible!

  2. In a small bowl, add yogurt, garlic, cucumber, and lemon juice. Mix to combine.

  3. Add fresh dill and sea salt. Mix to combine.

  4. Store in air tight container for up to 7 days. Enjoy!

©2018 by Emily Ranucci