Tzatziki sauce (when made plain)
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Tzatziki is a refreshing, creamy dip or sauce originating from Greece and widely enjoyed across the Eastern Mediterranean and Middle East. When made plain, its core ingredients are strained yogurt, grated cucumber, garlic, lemon juice or vinegar, and fresh herbs like dill or mint. The cucumber is typically salted and squeezed to remove excess water, ensuring a thick, rich consistency.
🍽️ Nutrition at a glance
As a yogurt-based condiment, plain tzatziki is a good source of protein and calcium, while being relatively low in carbohydrates. A typical 2-tablespoon serving contains roughly 30-50 calories, with most of its fat content coming from the yogurt (often full-fat for authenticity).
💡 What's interesting
Culturally, tzatziki is a staple of the Greek 'meze' tradition, served as a cooling counterpart to grilled meats, spicy dishes, or as a dip with warm pita bread. Nutritionally, the live active cultures in the yogurt can be beneficial for gut health, and the garlic and cucumber add micronutrients without significant calories.