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–+ servings
Overhead of tzatziki in a wooden bowl.

High Protein Tzatziki Sauce

Author: Mika Kinney
5 from 2 votes
This high protein tzatziki sauce is made with, you guessed it, a blender!  It is so easy, so fast, and so delicious.
Prep Time: 10 minutes
Total Time: 10 minutes
Protein: 6g
Serves: 4
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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

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
Why is my sauce watery?
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.
Can it be made without cucumbers?
While not traditional, it certainly can be made without. Just leave out the cucumber and whisk everything together.
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 tablespoon 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.
Storage Tips
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.
Nutritional Information is an estimate and for informational purposes only.
Additional substitution options are listed above in the substitution section of this post. 

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.

Course: dinner, lunch, Snack
Cuisine: Mediterranean
Keyword: blender tzatziki sauce, easy, fast, gluten free, healthy, high protein, no refined sugar, vegetarian

Nutrition

Serving: 4g | Calories: 87kcal | Carbohydrates: 5g | Protein: 6g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 0.5g | Monounsaturated Fat: 2g | Cholesterol: 3mg | Sodium: 170mg | Potassium: 117mg | Fiber: 0.4g | Sugar: 4g | Vitamin A: 116IU | Vitamin C: 2mg | Calcium: 79mg | Iron: 0.2mg
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