Thick & Creamy Greek Tzatziki by Tori Blake (Nutritionist) | Mealz

Thick & Creamy Greek Tzatziki

2 Servings

2 h Prep


Contains Dairy


Tzatziki is so fantastic because of its versatility. Forget what you think you know about this tasty dip, the truth is that it’s good for so much more than simply dipping carrot sticks and Turkish bread! Tzatziki can add zing and life to so many dishes, including BBQ chicken, lamb and cumin meatballs, hot curries, and good quality sausages. Maybe even some nice white fish? Tzatziki is fantastic all year round, and it’s a great way to get some extra protein and calcium with your dinner, especially if you use it in place of sweet processed sauce.

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Cooking Stages

    • Strain your yoghurt for at least one hour (I usually leave it for 1.5 hours). To strain, use a muslin cloth, a thin clean tea towel, or a new Chux cloth. Pour yoghurt into the cloth and suspend it above a bowl so that the liquid (whey) drips out. As always, don’t throw out your whey! Freeze or refrigerate it, and use it to make mayonnaise, sauerkraute, or add it to your smoothies for extra protein.

    • Once strained, you will have lovely thick yoghurt. Move this into a medium sized mixing bowl and add cucumber, garlic, dried mint and lemon juice. Mix to combine. You can peel your cucumber if you like, but be sure to keep the skin and use it in a smoothie or soup. Cucumber peel is a great source of Vitamin C, so be sure not to waste it!

    • Add a pinch of salt and a grind of pepper. Taste and adjust accordingly (more salt, more lemon etc).

Nutrition Facts

Serving Size 84 g

Amount Per Serving
Calories 112.5 cals6%
% Daily Value*
Kilojoules 474.5 kJ6%
Fat 3.1 g5%
Sodium 39 mg2%
Carbohydrate 20.9 g7%
Protein 6.2 g12%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


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