Low FODMAP Tzatziki (Creamy, Garlicky, and Gut-Friendly)

Low FODMAP tzatziki sounds complicated until you realize it's just six ingredients and 8 minutes of your life. The key is knowing which swaps actually work - and in this case, garlic-infused oil does all the heavy lifting where fresh garlic would normally destroy your gut.

Creamy, tangy, full of dill and cucumber - this is the real deal. Not a sad substitute. The actual thing, just made smarter.

Ask me how I know this works. I have made this more times than I can count, and my family has no idea it's anything other than regular tzatziki. Nobody knew! It shows up during summer vacation, next to Greek chicken rice bowls, and honestly on anything that needs a cool, creamy finish. If you're already a fan of that kind of Greek-inspired flavor, you're going to keep this recipe on repeat.

Why You'll Love This Recipe

• Eight minutes. No cooking, no waiting, no stress.
• All six ingredients are easy to find at any grocery store.
• Works as a dip, a sauce, a salad dressing, a burger topper - so many options.
• Gluten free, low FODMAP, and easily made dairy free.
• Tastes like restaurant-style tzatziki, made right in your own kitchen.

What You'll Need

• Plain Greek Yogurt - Use a nonfat or full-fat plain Greek yogurt. If lactose is a trigger for you, swap in a lactose-free plain Greek yogurt. The thick texture is what makes this sauce creamy and scoopable.
• English Cucumber - English cucumbers have fewer seeds and thinner skin, which makes them the better choice here. Finely dice so you get little bits of cucumber in every bite without big chunks taking over.
• Dried Dill - Adds that classic herby flavor that makes tzatziki taste like tzatziki. Fresh dill works too - use a little more if you go that route since fresh herbs are milder.
• Fresh Lemon Juice - Brightens everything up. Fresh is best here.
• Garlic-Infused Oil - This is the swap that makes this recipe low FODMAP. All the garlic flavor, none of the FODMAP triggers. It works like magic.
• Kosher Salt - Brings all the flavors together.

See the recipe card for the exact measurements and complete instructions.

Selected ingredients are based on guidance on current serving sizes measured by the Monash University Food App and FODMAP Friendly App at the time of publishing. As always, follow your gut and modify as needed.

Step-By-Step Instructions

Step 1: Finely dice the English cucumber. You want small, even pieces so the cucumber is distributed throughout the dip rather than sitting in big chunks.

Step 2: Add the Greek yogurt, dried dill, fresh lemon juice, kosher salt, and garlic-infused olive oil to a medium bowl. Stir until fully combined.

Step 3: Fold in the diced cucumber and stir again.

Step 4: Transfer to an airtight container and refrigerate for at least 30 minutes before serving. This step matters. Chilling lets the dried dill soften and all the flavors come together. It tastes better after it rests. Worth it.

Tips and Tricks

• Finely dice the cucumber so the pieces blend into the dip instead of overpowering each bite.
• Do not skip the chill time. Even 30 minutes makes a noticeable difference in flavor.
• If your tzatziki feels too thick, stir in a small splash of lemon juice to loosen it up.
• Want a smoother texture? Use an immersion blender for a few seconds. It will change the look but keep all the flavor.
• Make a double batch. This stuff disappears fast, especially if you're serving it with a crowd.
• Taste before serving. Depending on the yogurt brand you use, you may want an extra pinch of salt or a little more lemon juice. Adjust in small amounts.

For more easy dips and sauces for your table, browse the dressings and sauces recipes - there are plenty of low FODMAP options that come together just as quickly.

Ingredient Swaps

• Yogurt - Full-fat Greek yogurt will make a richer, creamier tzatziki. Nonfat works great too and keeps it lighter. If lactose is a problem, use a lactose-free plain Greek yogurt. Same texture, same result.
• Dill - Fresh dill is a great swap. Use about a tablespoon and a half of fresh dill in place of dried. It will give the tzatziki a brighter, more vibrant herb flavor.
• Lemon Juice - In a pinch, a small splash of white wine vinegar can sub in for lemon juice. It won't be quite the same, but it will still work.

Variations

Dairy Free Tzatziki - Use a thick, plain dairy-free yogurt like coconut milk yogurt. Look for one with a neutral flavor. Some dairy-free options are thinner, so give it a good stir and add slightly less lemon juice to keep it from getting too loose.

Extra Herby Tzatziki - Add a small amount of fresh mint alongside the dill. It adds a cool, refreshing layer that pairs really well with lamb or grilled chicken.

Tzatziki Salad Dressing - Thin it out with a little extra lemon juice and a drizzle of garlic-infused oil. It pours beautifully over a Greek salad and makes a simple side dish feel like something special.

Storing

Store: Keep tzatziki in an airtight container in the refrigerator for up to 4 days. Give it a stir before serving since the cucumber can release a little liquid as it sits.

Freeze: This one does not freeze well. The yogurt will separate and the texture will not come back after thawing. Make a fresh batch instead - it only takes 8 minutes.

Low FODMAP Notes

Low FODMAP ingredient information is based on the Monash University Food App and FODMAP Friendly App testing results as of the day posted. As always, modify based on your gut and what works for you on a low FODMAP diet.

• Plain Nonfat Greek Yogurt - Low lactose and low FODMAP at up to 170 grams per serving. If you are sensitive to lactose, use a certified lactose-free plain Greek yogurt.
• English Cucumber - Low FODMAP at 75 grams or half a cup per meal.
• Dried Dill - Safe at 1 teaspoon or 2 grams per meal.
• Fresh Lemon Juice - Safe at 1 tablespoon or 21 grams per meal.
• Kosher Salt - No detectable FODMAPs.
• Garlic-Infused Olive Oil - Safe at 1 tablespoon or 18 grams per meal. This is the key swap that keeps garlic flavor in the recipe without the FODMAP load. The fructans from garlic do not transfer into the oil, so it is safe even for those who are sensitive to garlic.

For additional information on a low FODMAP diet, please visit  Monash University or  FODMAP Friendly. Both have websites and apps for additional guidance and testing results.

FAQs

How To Use Low FODMAP Tzatziki

The options here are genuinely endless. A few favorites:

• Serve as a dip with pita, naan, or fresh cut veggies.
• Use as a sauce on a Greek chicken rice bowl.
• Drizzle over a classic Greek salad as a dressing.
• Spread it on a wrap with Greek chicken meatballs and cucumber slices.
• Use it as a topping on grilled burgers or wild rice burgers for a cool, creamy finish.
• Add a dollop on top of baked salmon or cod instead of tartar sauce.

More Loveable Greek-Inspired Recipes

• Greek Chicken Yogurt Marinade 
• Instant Pot Greek Chicken 
• Low FODMAP Greek Dressing 
• Greek Chicken Rice Bowls