Refuel Recipe: Homemade Tzatziki

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Refuel Recipe: Homemade Tzatziki

Welcome to another week of Refuel Recipes! Just to review, each month, we’re gonna focus on one key ingredient that’s both delicious and nutritious and teach you how to incorporate it into your diet in a realistic, sustainable, tasty way! This month: Yogurt! Of the Greek or Icelandic family! (Wait, what’s the difference?)

ICYMI, This versatile gut biome-boosting food is packed with protein and probiotics — and boasts more nutritional value and less fat and sugar content than its traditional American cousin. While it is often the replacement for higher fat foods in many recipes, today it’s front and center in this homemade tzatziki dip! Tzatziki is a traditional greek yogurt and cucumber sauce that can be used as a dip, dressing or spread. Crazy name and crazy versatile! 

This recipe is as simple as it gets. Minimal ingredients, minimal work and big flavor make it the perfect appetizer or party snack next time you need to please a big group. Or, just make a big batch at the beginning of the week and put it on literally everything.

Homemade Tzatziki

Serving size: ¼ cup | Number of servings: 6
Nutrition facts per serving: Calories – 120 | Fat – 7g | Carbs – 6g | Protein – 9g

Prep time: 15m | Cook time: 0m

  • 2 cups grated cucumber (from about 1 medium 10-ounce cucumber, no need to peel or seed the cucumber first, grate on the large holes of your box grater)
  • 1 ½ cups plain Greek yogurt
  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons chopped fresh mint and/or dill
  • 1 tablespoon lemon juice
  • 1 medium clove garlic, pressed or minced
  • ½ teaspoon fine sea salt
  1. Working with one big handful at a time (or in a cheese cloth altogether), lightly squeeze the grated cucumber between your palms over the sink to remove excess moisture. Transfer the squeezed cucumber to a serving bowl, and repeat with the remaining cucumber.
  2. Add the yogurt, olive oil, herbs, lemon juice, garlic, and salt to the bowl, and stir to blend. Let the mixture rest for 5 minutes to allow the flavors to meld. Taste and add additional chopped fresh herbs, lemon juice, and/or salt, if necessary (I thought this batch was just right as-is).
  3. Serve tzatziki immediately or chill for later. Leftover tzatziki keeps well, chilled, for about 4 days.
  • Serve as a dip with pita chips, crackers or crisp raw veggies
  • Serve as a dressing or spread on things like salads, falafel sandwiches or pitas! 
  • MAKE IT DAIRY FREE/VEGAN: Substitute an equal amount of cashew sour cream for the yogurt, and thin the tzatziki with a small splash of water if necessary.

Who wrote this post...

Lauren Bratcher

Lauren Bratcher

Lauren has been an athlete at Renew since 2018, and has been spearheading Refuel, Renew’s Nutrition Program, since 2019. When she’s not testing biometrics, meal prepping or sending enthusiastic, emoji-packed text messages to her nutrition clients -- you can find her at a coffee shop sipping on an oat milk latte or running around Town Lake with her Australian Shepherd. As a former die-hard bootcamper, Lauren’s sweet spots in the gym include any bodyweight-centric movements: box jumps, running, double-unders -- which explains why her all-time favorite benchmark workout is Angie.

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