Tzatziki Dressing

No Greek yogurt?
Use regular nonfat yogurt for a thinner texture, or fat-free sour cream for a tangier flavor.

Out of fresh lemon juice?
Store-bought lemon juice works just fine, just be aware that it is very tart and fresh tastes much better for this dressing.  Start with the same amount, then taste and adjust if needed.

No access to fresh dill or mint?
Swap in 1 teaspoon dried dill and ½ teaspoon dried mint. The flavors won’t be as bright, but it still works well.

Need it dairy-free?
Use unsweetened, plain plant-based yogurt like soy or almond. Just avoid anything flavored or sweetened.

• Only 22 calories per 2 tablespoon serving
  
  
• Very low sodium: just 8 mg per serving
  
  
• Low in total fat and saturated fat
  
  
• Naturally low in carbohydrates and sugar
  
  
• No added sugars or artificial ingredients
  
  
• High in protein from nonfat Greek yogurt

• Keep covered in the fridge for up to 5 days
  
  
• If it thickens too much, stir in a splash of water or lemon juice to loosen it
  
  
• Great as a tzatziki dressing for salad, dip for raw veggies, or drizzle over grilled chicken
  
  
• Spoon it into wraps or over grain bowls for an easy flavor boost

Servings: 6
Total Time: 10 minutes

Calories: 22 per 2 tablespoons

Dietary Tags: Vegetarian, Low Calorie, Low Carb, Low Fat, Low Cholesterol, Low Sodium, Heart Healthy, Diabetic, Bariatric, Gluten-Free, GLP-1 Friendly

Tzatziki isn’t just for burger bowls. It’s a versatile, protein-packed sauce that works across a variety of meals. Here are a few ways we suggest to use this low carb salad dressing:

Grilled Proteins:
Serve as a dip or drizzle for grilled chicken, shrimp, turkey meatballs, or lamb skewers. It adds a cool contrast to warm, savory flavors.

Mediterranean Bowls:
Try it with other bowl recipes like the Chicken Quinoa Bowl or Citrus Shrimp Quinoa Bowl. It pairs well with citrus, grains, and fresh herbs.

Raw or Roasted Veggies:
Use as a dipping sauce for carrots, cucumbers, bell peppers, or roasted zucchini and cauliflower.

Whole Grain Pita or Flatbread:
Spread it on a wrap or pita sandwich with grilled vegetables, lean protein, and greens.

Baked Falafel or Chickpea Patties:
A great cooling contrast to warm, crispy falafel or grilled veggie burgers.

As a Salad Dressing:
Toss into chopped chickpea-tomato salads, quinoa salads, or mixed greens for a creamy finish without the sodium hit of bottled dressings.

What are the ingredients in tzatziki?
Classic tzatziki sauce recipes typically include grated cucumber, yogurt, lemon juice, olive oil, garlic, dill, and sometimes mint. Our version uses nonfat Greek yogurt to keep it low in fat and high in protein.

How to thin out tzatziki for a thinner salad dressing?
If your Greek tzatziki salad dressing is too thick, stir in 1–2 teaspoons of cold water or extra lemon juice until it reaches the consistency you desire.

Can I use tzatziki dressing as a dip?
Absolutely. This doubles as a healthy tzatziki sauce for dipping veggies, pita, or even baked falafel. Just chill it a little longer to help it firm up.

Is tzatziki sauce fattening?
Tzatziki sauce is not considered fattening when made with low-fat or nonfat Greek yogurt and enjoyed in moderation.

Looking for a way to dress your salad without overloading on salt? These low sodium salad dressings deliver big flavor using fresh herbs, citrus, and real ingredients. Each one is quick to make and perfect for everything from leafy greens to grain bowls. Once you’ve made your first batch of homemade salad dressing, you’ll never want the bottled stuff again!

• Greek Yogurt Salad Dressing: This creamy Mediterranean-inspired dressing uses nonfat Greek yogurt, lemon, garlic, and herbs to create a creamy texture without heavy fats or excess sodium. Great on romaine salads, grilled chicken, or even as a dip. Just 16 mg of sodium per serving.
  
  
• Carrot Ginger Salad Dressing: Blended carrots, rice vinegar, ginger, and sesame oil give this dressing a Japanese-style flavor with no added salt. It’s vibrant, naturally sweet, and perfect for kale salads or drizzling over grain bowls. Only 8 mg of sodium per serving.
  
  
• Green Goddess Dressing: This delicious modern take on Green Goddess uses avocado, herbs, lemon juice, and a touch of olive oil for richness without dairy. It’s creamy enough to dip but light enough to dress any salad. Fully plant-based with just 3 mg of sodium per serving.
  
  
• Za’atar Vinaigrette: Za’atar, lemon juice, and extra virgin olive oil come together for a bold vinaigrette that’s great on lentil salads, roasted vegetables, or tabbouleh. Packed with flavor from herbs and spices, not salt. Just 5 mg of sodium per serving.

These flavorful salad dressings are more than just low sodium, they’re built for real-life eating with fresh ingredients, multiple uses, and zero sacrifice on taste.