#BaptistHealthy: Tzatziki Sauce

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June 12, 2019

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It’s all about the sauce! Tzatziki sauce is easy to prepare and can be served with so many options. Pair it in the morning with your eggs and whole grain toast, with your grilled chicken breast at lunch, or with your salad at dinner.

Traditionally from Greek origin, tzatziki sauce is served with grilled meat kebabs. Today, it can be paired with almost any dish, served with veggies as a dip, or used as salad dressing. The secret to thick tzatziki sauce is to drain out as much of the water from the cucumber before combining with the rest of the ingredients.

This recipe, made with nonfat Greek yogurt, is low in saturated fat to promote heart health and a good source of probiotics which aids with gut health. It is also a good source of protein.

Serving size: 2 tablespoons
Yield:  16 servings

  • 2 cup Greek yogurt plain, nonfat
  • 1 English cucumber, grated and strained or finely diced
  • ¼ cup fresh dill, finely chopped
  • Juice from ½ fresh lemon
  • 2 garlic cloves, finely minced
  • 2 tablespoons olive oil
  • ¼ teaspoon salt


  • Place cucumber (grated or finely diced) in strainer with bowl below. Add salt to allow excess water to drain while preparing the rest of the recipe.
  • In a medium bowl, combine Greek yogurt, dill, lemon juice, and garlic. Stir.
  • With a spoon, press/stir cucumber in strainer prior to removing.
  • Add cucumber to medium bowl with the rest of the ingredients.
  • Stir to mix ingredients well.
  • Refrigerate at least 1 hour for maximum flavor.

Nutritional information (serving size 2 tablespoons): Calories 30, Fat 2g, Carbohydrates 1g, Sodium 48g, Protein 3g.

Watch Lucette Talamas, registered dietitian, live on The Health Channel on Thursday, June 13th from 1 -2 p.m. She will discuss meal timing and frequency – does it matter what you eat?  As well as the intermittent fasting techniques to lose weight and boost brain health and do they work?  

About Lucette Talamas

lucette talamas nutritionist

Lucette Talamas is a registered dietitian with Community Health at Baptist Health South Florida. She holds a bachelor’s degree in food science and human nutrition from University of Florida. With additional experience as a clinical dietitian, Lucette enjoys providing practical nutrition information to promote healthy lifestyles that can help prevent and manage chronic diseases. Her expert tips and advice have been featured in print and broadcast media, including Miami Herald, CBS Miami, Telemundo and Univision. Active in professional nutrition organizations, Lucette was recently honored with the 2018 Recognized Young Dietitian of the Year Award from the Florida Academy of Nutrition and Dietetics.