Low Sodium Tzatziki Sauce Recipe

This thick, creamy Low Sodium Tzatziki Sauce Recipe is made with Greek yogurt, fresh dill, and crisp cucumber, and ready in 10 minutes. The bright acidity of the lemon juice and sharp garlic cut through the rich dairy perfectly. I love keeping a batch of this vibrant sauce in the fridge for easy afternoon snacking.

Try More Recipes:

• Low Sodium Thousand Island Dressing Recipe
• Low Sodium Vegan Alfredo Sauce Recipe
• Low Sodium Whipped Ricotta Honey Dip Recipe

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What I Learned Making This

I used to just stir grated cucumber straight into the yogurt, which always resulted in a watery mess. I quickly learned that squeezing every last drop of moisture from the cucumber is completely non-negotiable for a thick dip.

Since we are skipping the salt, the flavor relies heavily on the fresh aromatics. I found that doubling the fresh dill and using freshly squeezed lemon juice easily makes up for the missing sodium.

Low Sodium Tzatziki Sauce Recipe Ingredients

• 1 cup plain whole milk Greek yogurt
• 1/2 large English cucumber, grated
• 2 cloves garlic, minced
• 2 tablespoons fresh lemon juice
• 2 tablespoons fresh dill, finely chopped
• 1 tablespoon extra virgin olive oil
• 1/4 teaspoon black pepper

How To Make Low Sodium Tzatziki Sauce Recipe

1. Grate the Cucumber: Grate the unpeeled English cucumber using the coarse side of a standard box grater.
2. Drain the Moisture: Wrap the grated cucumber in a clean kitchen towel and squeeze out as much liquid as physically possible.
3. Mix the Base: In a medium mixing bowl, whisk together the Greek yogurt, minced garlic, lemon juice, chopped dill, olive oil, and black pepper.
4. Fold and Chill: Stir the squeezed cucumber into the yogurt mixture until evenly distributed, then cover and chill in the fridge for at least 30 minutes.

Recipe Tips

• Use thick yogurt: Regular plain yogurt is too thin and will result in a runny sauce, so stick to Greek yogurt.
• Do not skip the chill time: Letting the sauce rest in the fridge gives the raw garlic and fresh dill time to infuse the yogurt base.
• Peel if necessary: If you are using a standard slicing cucumber instead of an English one, peel the tough skin to avoid bitterness.

What To Serve With Tzatziki Sauce

This tangy dip pairs wonderfully with warm, unsalted pita bread and crisp raw vegetable sticks. It also serves as a fantastic cooling sauce for grilled chicken skewers or roasted lamb.

How To Store

Keep the sauce in an airtight container in the refrigerator for up to 4 days. Freezing is not recommended because the yogurt will separate and become grainy once thawed.

FAQs

Can I use dried dill instead of fresh?

Yes, you can substitute one teaspoon of dried dill for the fresh herbs. However, fresh dill provides the best bright flavor, especially important for a low sodium diet.

Do I need to scoop out the cucumber seeds?

English cucumbers have very tiny seeds, so removing them is unnecessary. If using a standard slicing cucumber, scoop out the large watery seeds before grating.

Can I use a food processor to mix this?

It is much better to mix the sauce by hand to maintain a chunky, thick texture. A food processor will blend the cucumber too finely and turn your sauce pale green.

Nutrition

• Calories: 45 kcal
• Total Fat: 3 g
• Saturated Fat: 1 g
• Cholesterol: 5 mg
• Sodium: 15 mg
• Total Carbohydrate: 3 g
• Protein: 3 g

Try More Recipes:

• Low Sodium Pickles Recipe
• Low Sodium Onion Soup Mix Recipe
• Low Sodium Tomato Sauce Recipe