Tzatziki Sauce: Greek Yogurt, Cucumber, Dill and Garlic

Tzatziki is a popular, traditional Mediterranean Diet recipe. This Greek dip makes a delicious and filling appetizer or snack. It goes very well with dolmades or simply served with pita or cut vegetables.  You can use more or less garlic depending upon your taste preferences.


Mediterranean Diet Recipes: Tzatziki

Tzatziki Sauce: Greek Yogurt, Cucumber, Dill and Garlic

Koula Barydakis
5 from 1 vote
Prep Time 20 minutes
Total Time 20 minutes
Servings 6
Calories 96 kcal


  • 1 large cucumber, peeled and grated
  • 1 pound Greek yogurt
  • 3-4 cloves garlic cloves, mashed or squeezed through a garlic press
  • 2 tbsp. extra virgin olive oil
  • 1 tsp dried dill
  • Salt to taste


  • Sprinkle grated cucumber with salt. Let sit in a colander to drain for 10 minutes, then squeeze out excess water with your hands.
  • Combine yogurt, cucumber, garlic, oil, dill and salt in a bowl. Mix well.
  • You can either serve immediately or chill in refrigerator for 1 hour before serving.


Calories: 96kcalCarbohydrates: 4gProtein: 8gFat: 5gSaturated Fat: 1gTrans Fat: 1gCholesterol: 4mgSodium: 29mgPotassium: 182mgFiber: 1gSugar: 3gVitamin A: 47IUVitamin C: 2mgCalcium: 95mgIron: 1mg
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About the Author: Koula Barydakis
Koula Barydakis was born into a long tradition of eating and living Mediterranean on the Greek island of Crete. She is a chef who has worked in many of the top restaurants in Crete and in Greek Town in Toronto, Canada. Koula is the co-author of “Foods of Crete, Traditional Recipes of the Healthiest People in the World” and is currently completing her second cookbook. Koula teaches cooking classes to tourists in Crete and has been hired to teach classes in other countries as well.


  1. Jimmy April 28, 2019 at 2:51 am - Reply

    Don’t you have to drain the yogurt of excess water

    • George Zikos April 30, 2019 at 4:02 pm - Reply

      If you use Greek yogurt, then there’s no need because it’s thick enough. If you use regular yogurt, then definitely!

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