This low FODMAP tzatziki dip is refreshing and can also be used as a salad dressing. It is a creamy, yogurt-based dip flavored with dill, lemon juice, and garlic-infused olive oil. It is like ranch dressing but with a Greek twist.
It is great with pita wedges or cut-up fresh veggies at a party or as an appetizer. Nobody will know it is a healthy dip option. Using non-fat plain Greek yogurt keeps it creamy with less fat and adds protein. Win-Win in my book!
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Why You'll Love This Recipe
- Whip Up a Batch in Under 30 Minutes!
- Healthy Low FODMAP Dip Option
- Gluten Free and Low FODMAP
Featured Ingredients
- Plain Greek Yogurt - I use non-fat Greek yogurt. If you want to use regular yogurt, it will work, too. You will need to strain some of the liquid off with a cheesecloth-lined strainer. Lactose free yogurt will work if you cannot tolerate lactose.
- Dried Dill - I love the convenience of using dried dill. However, fresh dill would be amazing if you can find it.
- Lemon Juice - Fresh lemon juice is the best. There is no substitute better than fresh.
- Kosher Salt - The salt in this recipe brings out such a great flavor.
- Cucumber - I love to use an English cucumber. They are seedless cucumbers. The skin is tender and doesn’t have to be peeled. Use either grated cucumber or diced fine. Regular cucumbers will also work. It is a good idea to peel them because the skin is not as tender and squeeze them in a clean kitchen towel to reduce the liquid.
- Garlic-Infused Oil - This ingredient is essential! It brings not only olive oil to the recipe but also a strong garlic flavor that is FODMAP friendly!
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: With a sharp knife on a cutting board, chop up half the cucumber into fine pieces.
If not using an English cucumber, peel and squeeze the traditional cucumber into a clean dish towel to lessen the amount of liquid.
Step 2: In a medium bowl, add the diced cucumber, Greek yogurt, dried dill, lemon juice, salt, and garlic-infused olive oil. Stir until combined.
Place in an airtight container and let the flavors meld in the refrigerator for at least thirty minutes. Serve with pitas, naan bread, fresh vegetables, pita chips or on a Greek salad.
Tips and Tricks
For a thicker dip, remove the whey that separates naturally from the top of the yogurt before making the dip.
For a thinner dip to use as a salad dressing, do not remove the whey. Instead, stir it into the yogurt.
Ingredient Swaps
- Yogurt Options - Regular plain yogurt, lactose free yogurt, or coconut yogurt will work. Strain it through a cheesecloth in a strainer to remove some whey.
- Dill Options - Swap in fresh dill instead of dried dill. Use 1 tablespoon of chopped fresh dill.
Variations
Dairy Free Tzatziki Dip: Instead of Greek yogurt, use coconut-based yogurt and strain it with a cheesecloth in a colander. Unless it is already thick, depending on the brand.
Tzatziki Dip With Sour Cream: Another great option is to use half Greek yogurt and half sour cream. It adds a wonderful tang to the tzatziki dip.
Tzatziki Dip With Feta Cheese: Add ½ cup of feta cheese crumbles. Adds another layer of flavor to the Tzatziki sauce.
Storing
Store: Keep tzatziki in an airtight container in the refrigerator for up to four days. Give it a good stir before using. Once the water begins separating from the dip or if it smells off, it is time to toss and make a fresh batch.
Low FODMAP Notes
Low FODMAP information is based on the Monash University Food App and FODMAP Friendly App testing results. I highly recommend using these apps for guidance on ingredients and serving sizes and working with a Low FODMAP dietician.
As always, modify and adjust based on your own tolerance and individual needs on a modified low FODMAP diet.
- Plain Greek Yogurt - If lactose bothers you, use a lactose free Greek yogurt. The Fage brand is a great option! Moderate safe at 3 tablespoons with lactose, without lactose safe at ¾ cup or 170 grams per meal.
- Dill - Fresh dill is safe at 1 cup or 16 grams. Dried dill has not been tested. Use with caution, but know that fresh dill has been tested.
- Lemon Juice - Safe at 1 tablespoon or 21 grams per meal.
- Cucumber - Safe at ½ cup diced or 75 grams per meal.
- Garlic-Infused Oil - Safe at 1 tablespoon or 18 grams per meal.
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
The extra moisture from the cucumber is to blame. It will help to seed it. Also, pat the cucumbers with paper towels to help soak up extra moisture.
I recommend making it at least 30 minutes in advance to allow the dried dill to soften and the flavors to blend and create a great tzatziki flavor!
Meal Planning
Not only is this tzatziki dip great with toasted pita bread and cut-up veggies, but it is also a great tzatziki salad dressing on a Greek salad with grilled chicken. It acts like a super creamy salad dressing. Add a serving of Instant Pot lemon rice for an additional side dish.
Additional Low FODMAP Dip Recipes
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Recipe
Low FODMAP Tzatziki
Ingredients
- 6 tablespoons English cucumber finely diced
- 3 cups plain Greek yogurt nonfat (Note 1)
- 1 tablespoon dried dill (Note 2)
- 2 tablespoons fresh lemon juice
- 1 teaspoon kosher salt
- 2 teaspoons garlic-infused oil
Instructions
- In a small bowl add the Greek yogurt, dill, lemon juice, salt, garlic-infused olive oil. Stir until combined.
- Store in an airtight container in the refrigerator. Allow at least 30 minutes of chill time before serving. This will allow the flavors to meld and the dried dill to soften.
- Serve with pitas, naan bread, fresh cut veggies, or as a salad dressing on a Greek salad.
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