This creamy Low FODMAP Tzatziki Dip is made with lactose-free Greek yogurt, fresh grated cucumber, garlic-infused olive oil, and tangy lemon juice. The result is a savory, refreshing, and cool sauce that is completely gentle on your stomach. It makes a perfect light snack for a summer afternoon or a healthy condiment for a Mediterranean dinner.

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Low FODMAP Tzatziki Dip Ingredients

1 cup lactose-free plain Greek yogurt
1/2 cup grated cucumber, seeds removed
1 tablespoon garlic-infused olive oil (low FODMAP safe)
1 tablespoon fresh lemon juice
1 tablespoon fresh dill, finely chopped (or 1 teaspoon dried dill)
1/4 teaspoon salt (adjust to taste)
1/8 teaspoon black pepper

How To Make Low FODMAP Tzatziki Dip

Prepare the cucumber: Grate the cucumber and place it in a clean kitchen towel or cheesecloth. Squeeze out as much excess water as possible. This step is crucial to prevent a watery dip.
Combine the base: Place the squeezed, dried cucumber into a medium mixing bowl and add the lactose-free Greek yogurt.
Add liquid seasonings: Pour in the garlic-infused olive oil and the fresh lemon juice.
Season the dip: Add the chopped fresh dill, salt, and black pepper. Stir everything together until the mixture is smooth and creamy.
Chill and serve: Place the bowl in the refrigerator for at least 15 minutes. This allows the flavors to meld together. Serve cold.

Recipe Tips

Squeeze the Cucumber Well: The most important step is squeezing the liquid out of the cucumber. If you skip this, the water will release into the yogurt later, making your dip runny instead of thick and creamy.
Use Garlic-Infused Oil: Since raw garlic is high in FODMAPs, using garlic-infused oil gives you that classic savory flavor without causing stomach upset. Ensure the oil does not contain actual pieces of garlic.
Fresh vs. Dried Dill: Fresh dill provides a brighter, more vibrant flavor that lifts the heavy yogurt. If you must use dried dill, use only one teaspoon, as the flavor is more concentrated.
Let It Rest: While you can eat it immediately, letting the dip sit in the fridge for 15 to 30 minutes helps the garlic oil and dill infuse into the yogurt for a deeper taste.

What To Serve Low FODMAP Tzatziki Dip

This versatile dip pairs beautifully with many gut-friendly options. For a healthy snack, serve it with low FODMAP vegetables like carrot sticks, cucumber rounds, or red bell pepper strips. It is also excellent served alongside gluten-free crackers or rice crackers. For a full meal, use it as a sauce for grilled lemon chicken, lamb skewers, or a quinoa grain bowl.

How To Store Low FODMAP Tzatziki Dip Leftovers

Refrigerate: Store the leftover tzatziki in an airtight container in the refrigerator for up to 3 days. You may notice a little liquid separation on top after sitting; simply stir it back in before serving.
Freeze: Freezing is not recommended. The yogurt will separate and become grainy when thawed, ruining the creamy texture.

Low FODMAP Tzatziki Dip Nutrition Facts

Serving Size: 2 Tablespoons
Calories: 35 kcal
Total Fat: 2g
Saturated Fat: 0.5g
Cholesterol: 2mg
Sodium: 55mg
Total Carbohydrate: 1.5g
Dietary Fiber: 0.1g
Sugars: 1g
Protein: 3g

Frequently Asked Questions

Is garlic-infused oil really low FODMAP? Yes, fructans (the FODMAP in garlic) are water-soluble but not oil-soluble. When garlic is steeped in oil and then removed, the flavor remains, but the FODMAPs do not transfer to the oil.
Can I use regular yogurt if I am not sensitive to lactose? Absolutely. If you do not need to follow a low FODMAP or lactose-free diet, you can use standard plain Greek yogurt. The texture and flavor will be very similar.
Why does my dip taste bland? Yogurt absorbs flavor quickly. If it tastes bland, it likely needs a pinch more salt or an extra squeeze of lemon juice to wake up the flavors. Taste as you go and adjust accordingly.
Can I use other herbs? Yes. While dill is traditional, you can also use fresh mint or parsley for a different flavor profile. Mint adds a very cooling effect that works well with spicy main dishes.

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