Vegan Tzatziki

Vegan Tzatziki is a plant-based take on the classic Greek yogurt-and-cucumber dip, typically made with a creamy base like coconut yogurt or silken tofu, grated cucumber, garlic, lemon juice, and fresh dill or mint. It originates from Greece and the Eastern Mediterranean, where it's traditionally served as a cooling accompaniment to grilled meats, falafel, or warm pita bread.

🍳 View the full Vegan Tzatziki recipe →

🍽️ Nutrition at a glance

This dip is generally low in carbohydrates and protein but can be moderate in healthy fats, especially if made with a coconut or nut-based yogurt. It provides beneficial nutrients like probiotics (if using fermented yogurt), vitamin K from herbs, and hydration from cucumber, with a typical serving (about 2 tablespoons) containing roughly 30-50 calories.

Nutrition breakdown

Calories	45 kcal
Protein	1.5 g
Carbs	5 g
Fat	2.5 g
Fiber	0.5 g
Sugar	3 g
Sodium	300 mg
Calcium	40 mg
Potassium	150 mg
Vitamin C	3 mg
Vitamin B12	0.6 mcg
Riboflavin (B2)	0.1 mg
Phosphorus	60 mg
Selenium	2 mcg
Zinc	0.3 mg

Per 1/2 cup (120 g) · estimated, varies by recipe

💡 What's interesting

Culturally, it's fascinating how this vegan adaptation preserves the essence of a Mediterranean staple while making it accessible to those avoiding dairy. Nutritionally, it's a smart way to add probiotics and fresh vegetables to a meal without the saturated fat found in traditional yogurt-based versions.