Blender Tzatziki Sauce

This recipe is gluten free and made with natural sugar
Servings: 10
Jump to Recipe
Time: 10 mins

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Blender Tzatziki Sauce

This blender tzatziki sauce is easy to make, ready in minutes, and a crowd pleaser!  It is packed with protein from Greek yogurt and great as a dipping sauce, dressing, or marinade.  It’s gluten free and free of refined sugar!


Blender Tzatziki Sauce Ingredients



Quick Look at Making Blender Tzatziki Sauce:

  1. Put everything in a blender!  I like to put the yogurt in first, then the seasonings, then the cucumber, then the liquid.  This keeps the seasonings from sticking from the side of the food processor or blender.
  2. Blend!  And enjoy on a salad, with chicken or meat of choice, falafels, or with our spicy kale chips!


Quick Facts

How long does this dish take?  10 minutes (including clean up)

How much does this make?  10 servings

Does this meet my dietary needs?  This recipe is gluten free and refined sugar free

How many bowls should I plan for this meal?  One blender or food processor is all ya need!

How long does this keep?  1 month in the fridge or 2-3 months in the freezer, in sealed container

Is it freezer friendly?  Yes, be aware that when it thaws, any water in the yogurt will thaw first causing it to separate.  Once thawed, just pop back in a blender or food processor for 30 seconds and enjoy!

Can I pack this for lunch?  Sure!  Just keep cold as you would yogurt

Substitution Options

Greek Yogurt:  Dairy free Greek style yogurt or thicker yogurt can be used in place of plain Greek yogurt.  Just aim for a thick yogurt that has no flavor.

Lemon Juice: A small amount of white vinegar can be used in place of lemon juice, but be aware this will not result in the same flavor as lemon but will result in the same punch of acidity.

Cucumber:  There are no good substitutes for this.. Zucchini could be tested, but has not been vetted with this recipe.

Dill: Sorry, no substitute for this one.  Fresh or dried can be used.

Seasonings:  Also, no substitution for these.

Avocado Oil:  Olive oil can be used in place of avocado oil.

Red Pepper Flakes:  Optional but a small amount of cayenne can be used in place of red pepper flakes.

Fun Fact! 

Greek Yogurt has a solid amount of protein.  This sauce has 5 grams of protein per serving!  By comparison, an egg has 6 grams of protein.  It is also packed with probiotics.  These probiotics, along with the additional process to make Greek yogurt that requires straining out much of the lactose, make Greek yogurt easier for some people with food sensitivities to consume.  (Yah, me!)  (Source).


Try these other delicious recipes!

Spicy Kale Chips

Southwest Egg Bake

Lemon Garlic Brussels Sprouts

Pieper Pickles


Blender Tzatziki Sauce

Blender Tzatziki Sauce

Servings: 10
Total Time: 10 minutes
This blender tzatziki sauce is made with, you guessed it, a blender!  It is so easy, so fast, and so delicious.
5 from 1 vote
Print Pin Rate
Course: dinner, lunch, Snack
Cuisine: Mediterranean
Keyword: blender tzatziki sauce, easy, fast, gluten free, healthy, high protein, no refined sugar, vegetarian
Prep Time: 10 minutes
Total Time: 10 minutes
Calories: 50 kcal


  • 2 cups plain Greek yogurt
  • 2 tbsp lemon juice
  • 1/2 tsp salt
  • 1/2 tsp garlic powder
  • 1/2 tsp fresh dill
  • 1/2 tsp black pepper
  • 1 tbsp avocado oil or olive oil
  • 1 cup cucumbers


  • Put all ingredients in the food processor and blend until creamy.  I usually start with the yogurt and liquid and then add the seasoning and finally the cucumbers.  I find the seasoning can get stuck in the corners otherwise. Test and adjust salt and pepper as needed.
  • Enjoy with veggies, on a salad, with pita chips, however you like.  Try it with some fun add ins, maybe mint and feta cheese!



Nutritional Information is an estimate and for informational purposes only.
*Note: Additional substitution options are listed above in the substitution section of this post. 
Can I use non-dairy yogurt or lactose free?  
While we recommend Greek style yogurt to produce the best creamy texture,Yes!  Plain non-dairy or regular lactose free yogurt can be used, just decrease the lemon juice to 1 tbsp and the oil to ½ tbsp.  Regular (non-Greek) has more liquid and is a thinner consistency,  To offset this, we want to decrease the additional liquid we are adding.  If you have a favorite non-dairy Greek style yogurt, we recommend this if at all possible.


Calories: 50kcal | Carbohydrates: 2g | Protein: 5g | Fat: 2g | Saturated Fat: 1g | Cholesterol: 3mg | Sodium: 135mg | Potassium: 18mg | Fiber: 1g | Sugar: 2g | Vitamin A: 36IU | Vitamin C: 2mg | Calcium: 55mg | Iron: 1mg
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Welcome to Joy to the Food! We’re so glad you’re here. We’re Mika and Dan, and the two Nalas (our spunky pups). We’re all about easy and affordable recipes that bring joy to the kitchen and make life stress free!