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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 243.6
  • Total Fat: 8.7 g
  • Cholesterol: 14.7 mg
  • Sodium: 7,154.7 mg
  • Total Carbs: 28.6 g
  • Dietary Fiber: 2.6 g
  • Protein: 15.2 g

View full nutritional breakdown of Tzatziki calories by ingredient
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Greek Yogurt and Cucumber Dip Greek Yogurt and Cucumber Dip
Number of Servings: 1


    1 regular cucumber, sliced very thinly
    1 tbs salt
    1 cup (or 6oz container) plain low-fat yogurt
    1 clove garlic, minced or crushed
    Juice from half a lemon
    1 tsp olive oil
    1 paper towel or paper coffee filter


Slice the cucumber very thinly and place in bowl with the salt, mixing gently to coat the slices with salt. Cover and set aside. Then, line a colander with a paper towel or coffee filter, and add yogurt* to drain.

Allow cucumbers and yogurt to stand (refrigerate if necessary) for at least 15 minutes.

After 15 minutes, rinse the cucumbers extremely well in cold water -- they should be limp and slightly translucent. Make sure you get as much salt off of the cucumbers as possible.

Combine the rinsed and drained cucumbers, the drained yogurt and the rest of the ingredients in a bowl, and serve as a dip with pita or vegetables, or as a condiment for gyros or falafel. Can be stored in the refrigerator for a few days.

For a non-fat option, you can omit the olive oil, and use non-fat yogurt (but it won't taste as nice!).

*Greek- or Mediterranean-style yogurt doesn't need to be drained.

Number of Servings: 1

Recipe submitted by SparkPeople user SWEYTHMAN.


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Member Ratings For This Recipe

  • 7,154 mg of Sodium!? That's 3 days worth of sodium! - 8/5/11

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  • This recipe actually makes about 5 servings.
    The sodium only LOOKS high. The salt shouldn't actually be included in the NI since you wash it all off. It's only used to draw out the water in the cucumbers. - 3/8/11

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  • 7000 mg of sodium? i don't think i'll be trying this... - 8/16/09

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  • You got to be kidding. Serving size, calories, sodium... - 8/2/09

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  • This is a great sauce with lamb. I will try with turkey since that sounds like a way to spice up a rather bland meat. - 6/20/09

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  • For some reason, I didn't like the texture of the cucumbers combined with the yogurt taste. I didn't realize I was this picky! However, everything else about this sauce was awesome and I am so glad someone shared this healthy dip recipe. I'll be making this again and using it for many things. - 2/16/09

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  • Haven't tried it yet but it sounds so good I'm going to have to. - 1/28/09

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  • Loved it - 1/11/09

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  • I have always loved tzaziki, but never had the recipe! It was GREAT! - 12/30/08

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  • very nice - I halved and seeded the cucumber, doubled the garlic and added a hint of cilantro to garnish. - 12/30/08

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  • this was super yummy, a little yogurty but i think its because i didn't let it sit long enough before devouring it :] next time i will add more garlic b/c i love it! - 8/26/08

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  • I can't stand plain yogurt (I gag at just the thought) so I use Vanilla. I put all of the ingredients in my blender (no need to slice thinly). I use minced garlic and ReaLemon (to taste) . Once pureed, I sprinkle with fresh Chives (dried work too). The longer it "stands", the better it tastes. - 1/27/08

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  • This was a good tzatziki recipe. I omitted the olive oil, doubled the garlic and added some fresh mint. Makes a nice dip. - 8/29/07

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  • Very good, I use it to make a greek pita wrap or tzatziki rolls, or even as a dressing. - 8/6/07

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  • This was really good I thought, and even though it says 1 serving I got about 4 out of it, which made it fairly healthy. I followed the recipe except quadrupled the garlic :) I used it as a spread on a ground turkey gyro and it was great! Thanks - 5/16/07

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  • nice - 3/19/07

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