Keto Tzatziki with Cucumber and Greek Yogurt
This keto tzatziki stays thick because the cucumber is consistently squeezed out before being folded in and the yogurt at 10 percent fat is firm to begin with. It suits lamb skewers, grilled vegetables and works as a dip for raw vegetables - with no cooking and no thickener.
The key facts at a glance
- Time required: approx. 15 minutes plus 30 minutes resting in the fridge.
- Only approx. 4.3 g net carbs and 15 g fat per serving.
- Ingredients: Greek yogurt, cucumber, garlic cloves, olive oil, dill, lemon juice.
- Suits anyone who needs a fresh sauce for grilled food or a dip for vegetable sticks.
Ingredients
Four servings as a sauce for grilled food; as the only dip for raw vegetables the quantity is enough for two to three people.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| Greek yogurt | 10 percent fat | |||
| 10 percent fat | ||||
| cucumber | approx. half a cucumber, coarsely grated and squeezed | |||
| approx. half a cucumber, coarsely grated and squeezed | ||||
| garlic cloves | finely grated | |||
| finely grated | ||||
| olive oil | approx. 1.5 tbsp | |||
| approx. 1.5 tbsp | ||||
| dill | approx. 2 tbsp chopped, fresh | |||
| approx. 2 tbsp chopped, fresh | ||||
| lemon juice | juice of half a lemon | |||
| juice of half a lemon | ||||
| salt | - | |||
| pepper | - | |||
How it is made
Coarsely grate the cucumber, salt it and squeeze it hard. Stir the Greek yogurt with olive oil, grated garlic, dill and lemon juice, fold in the cucumber and leave everything to chill for at least 30 minutes.
Why tzatziki suits keto well
Greek yogurt at 10 percent fat delivers around 10 g fat, 4 g protein and only about 3.5 g carbs per 100 g - a ratio that is rare in the dairy aisle, because low-fat versions dominate there. Those very low-fat yogurts are what make conventional tzatziki unattractive for keto: proportionally they contain more milk sugar and deliver hardly any satiety. This version comes to about 15 g fat, 4.3 g protein and approx. 4.3 g net carbs per serving, with the larger part of the carbs coming from the milk sugar in the yogurt and only a small part from the cucumber. For comparison: a bought tzatziki mix frequently contains added starch or skimmed milk powder as a thickener, which raises the carb share further. Nutrition values for the individual ingredients can be looked up in the FDDB nutrition database.
Source: FDDB nutrition database
Why the fat content of the yogurt decides
With dairy products the carb share falls as the fat content rises, because fat fills the volume that milk serum would otherwise occupy. A yogurt at 0.1 percent fat therefore holds more milk sugar per 100 g than one at 10 percent. For keto the high-fat version makes sense twice over: fewer carbs and more satiety. Reduced-fat dairy products are not automatically the better nutritional choice - the evidence there is considerably less clear-cut than the supermarket shelves suggest.
Keeping net carbs predictable
Around three quarters of the carbs come from the yogurt, not from the vegetables. If you count very strictly, replace 100 g of the yogurt with creme fraiche or sour cream: the serving then drops to about 3 g net carbs and turns considerably higher in fat, though it loses some of the characteristic yogurt tang.
How do I serve and vary the tzatziki?
Tzatziki suits lamb skewers, grilled chicken, meatballs, roasted vegetables, or simply cucumber and bell pepper sticks. In practice I always make it the day before: the garlic needs several hours to marry with the yogurt - freshly stirred it tastes sharp and stands beside the yogurt instead of merging with it.
Meal prep, prepping ahead and storing
Sealed airtight, tzatziki keeps for about 3 days in the fridge and gains noticeably in flavor on the second day. If liquid settles out, simply pour it off and stir briefly - a sign that the cucumber was not squeezed hard enough the first time. Freezing does not work: the yogurt splits as it thaws.
Dairy-free variation without yogurt
For a dairy-free version, replace the Greek yogurt with unsweetened coconut yogurt and raise the lemon juice slightly to make up for the missing acidity. The consistency stays thick and the flavor gains a faint coconut note - with lamb and grilled vegetables that works surprisingly well.
Which tips help with tzatziki?
- Salt the grated cucumber, leave it for 10 minutes and then squeeze it hard in a cloth.
- Use Greek yogurt at 10 percent fat - low-fat versions make the dip watery.
- Grate the garlic rather than chopping it so it distributes evenly.
- Let it rest for at least 30 minutes, ideally overnight.
- Season finally only after resting, because the garlic and salt keep developing.
Nutrition values
| Nutrient | Per 100 g | Per serving | Keto context |
|---|---|---|---|
| Calories | approx. 110 kcal | approx. 165 kcal | Moderate; the energy comes from the yogurt fat and olive oil. |
| Moderate; the energy comes from the yogurt fat and olive oil. | |||
| Fat | approx. 10 g | approx. 15 g | Very well suited to keto, above all through the high-fat yogurt. |
| Very well suited to keto, above all through the high-fat yogurt. | |||
| Net carbs | approx. 2.8 g | approx. 4.3 g | Low; predominantly milk sugar from the yogurt, only a little from the cucumber. |
| Low; predominantly milk sugar from the yogurt, only a little from the cucumber. | |||
| Sugar | approx. 2.3 g | approx. 3.5 g | Exclusively natural milk sugar, with no sugar added. |
| Exclusively natural milk sugar, with no sugar added. | |||
| Protein | approx. 2.8 g | approx. 4.3 g | Solid for a sauce, since Greek yogurt is higher in protein than the ordinary kind. |
| Solid for a sauce, since Greek yogurt is higher in protein than the ordinary kind. | |||
| Salt | approx. 0.35 g | approx. 0.5 g | Low; most of the salt used to draw water from the cucumber is squeezed out again. |
| Low; most of the salt used to draw water from the cucumber is squeezed out again. | |||
Note: Nutrition values are estimated averages per 100 g and per serving and may vary depending on ingredients, brands, portion size, and preparation. They do not replace individual nutrition or medical advice.
FAQ
Is tzatziki allowed on keto?
Yes, when it is made with high-fat Greek yogurt. At approx. 4.3 g net carbs per serving it fits into a ketogenic daily plan. Ready-made products, by contrast, often contain starch or skimmed milk powder and sit considerably higher.
Why does my tzatziki turn watery?
Because the cucumber was not drained enough. Grate it coarsely, mix it with a little salt, leave it for 10 minutes and then squeeze it hard in a kitchen towel - a good 50 ml of liquid comes out of 200 g of cucumber that way.
Can I make tzatziki with skyr or quark?
Possible, but less suitable for keto: both are high in protein and low in fat, which makes the dip dry and proportionally higher in carbs. If you use skyr, stir in an extra 30 g creme fraiche and more olive oil.
Does tzatziki suit weight loss on keto?
Yes, as a filling sauce with lean meat or vegetables. The protein from the yogurt keeps you full for a long time and the carbs stay low. Count the serving as part of the meal, not as a free side.