This high-protein tzatziki sauce is easy to make, ready in minutes, and is perfect for a small group! It is packed with protein from Greek yogurt and is great as a dipping sauce, dressing, or marinade.
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💬 Featured Comment
"Love this! So easy and so good! Thank you!" Thanks to our reader Kelly for their kind words!
Ingredients & Substitutions
All substitutions are a 1:1 substitute unless otherwise noted. See the recipe card for quantities.
- Greek yogurt: any Greek-style plain (including vegan) yogurt will work.
- Lemon juice: fresh squeezed is best!
- Spices: garlic powder, salt, pepper, and dill make this sauce the best!
- Avocado oil: Olive oil will work too
- Baby cucumbers: In order to make this in the blender and not have to squeeze water from the cucumbers, you must use baby cucumbers. They are nearly seedless and have a much lower water percentage. There's no need to peel them.
How to make this protein-packed tzatziki
- Put everything in a blender!
- Enjoy! And enjoy on a salad, with chicken or meat of choice, falafels, or with our tahini kale chips!
watch how to make it
helpful tips
- Put the yogurt in first to the blender, then the seasonings, then the cucumber, and then the liquid. This keeps the seasonings from sticking to the side of the food processor or blender.
- Using fresh dill is the best way to impart that restaurant quality taste.
- Taste the sauce and adjust the salt and pepper as needed
- Top with lemon zest, oil, and coarse salt for pretty presentation and maximum tastiness!
common questions
This is usually because the yogurt is not Greek style or the cucumbers are not baby cucumbers. If it's watery, first let the sauce sit in the fridge to try and thicken back up. And if that doesn't work, add Greek yogurt slowly until you've reached the desired consistency.
While not traditional, it certainly can be made without. Just leave out the cucumber and whisk everything together.
Keep this tzatziki in an airtight container in the fridge for up to 5 days. You may need to stir it before using if separation occurs.
Ways to use this sauce
Recipe
High Protein Tzatziki Sauce
Equipment
- 1 blender
Ingredients
- 1 cup plain Greek yogurt
- ½ teaspoon lemon juice (juice from half a lemon)
- ¼ teaspoon salt (sea salt needed for topping but is optional)
- ½ teaspoon garlic powder
- 2 teaspoon fresh dill (chopped)
- ¼ teaspoon black pepper
- 1 tablespoon avocado oil (or olive oil)
- 1 baby cucumber (about 4-5" long)
- zest from half a lemon (for topping)
Before you start!
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Instructions
- Put all ingredients except the lemon zest in the food processor and blend until creamy. Top with fresh lemon zest, more dill, and salt. Sea salt is ideal for topping.
- Enjoy with veggies, on a salad, with pita chips, however you like. Try it with some fun add ins, maybe mint and feta cheese! This makes about 1 cup of sauce.
Video
Notes
- Put the yogurt in first to the blender, then the seasonings, then the cucumber, and then the liquid. This keeps the seasonings from sticking to the side of the food processor or blender.
- Using fresh dill is the best way to impart that restaurant quality taste.
- Taste the sauce and adjust the salt and pepper as needed
Looking for more information?
Additional substitution information can be found above in the substitution section of this post.
Nutrition Disclaimer
Nutritional information is an estimate and for informational purposes only.
Love this! So easy and so good! Thank you!