Whenever it comes to savory dishes, the flavor is everything, and tzatziki sauce is something that these foods have in mind. Tzatziki sauce adds that ‘special taste’ when it refers to having a fresh, distinctive flavor. In the realm of Greek culinary, this thick and creamy sauce is difficult to resist, as it can be found on and within hundreds of dishes and side dishes. But what is this delectable sauce? Is tzatziki sauce healthy? And what part does it play in Greek authentic cuisine? All these tip-of-the-tongue cravings let you dip another bite of the creamy, tangy taste of tzatziki sauce.
What Is Tzatziki Sauce
Tzatziki is a Greek yogurt made into a sauce that goes well with grilled meats, pita bread, vegetables, and other dishes. The mixture can be flavored with dill, salt, mint, vinegar, lemon, thyme, parsley, or other spices blended with processed Greek yogurt, cucumbers, garlic, and olive oil. The most critical component of this recipe is the yogurt. It serves as the foundation for the main sauce to achieve a smooth, whey-free consistency.
The balance of the herbs in this creamy sauce is for flavor and can quickly be changed to suit your tastes. You can add extra garlic to add a boost of spice; lemon juice or vinegar will intensify the depth of flavor; mint or parsley will render the sauce even more soothing; dill will help combat a strong garlic smell and taste. When it comes to mixing the ingredients and making your ideal source of nutrition, which makes you wonder, ‘is tzatziki sauce healthy?’
What to Expect of Tzatziki Sauce?
This delicate and refreshing smooth sauce is terrific to the taste buds. Its cool, subtle flavors help mask stronger, fiery flavors or provide a tangy note to bland foods. As it is mostly homemade, Tzatziki sauce can be altered according to one’s taste. You can use a mix of different herbs and spices to enhance the flavor profile of the sauce.
Is Tzatziki Sauce Healthy?
Is Tzatziki sauce healthy? When we say healthy food, Greek dish is regarded as one of the healthiest in the world. It is based on small amounts of cheese and yogurt, largely around fruit and vegetables, whole grains, and fish. Non-meat protein sources like lentils are also a popular staple that is partnered with the sauce, makes this a healthy balanced diet.
The Tzatziki sauce is still creamy and has lesser calories compared to mayonnaise. You’ll never feel guilty with a spoon full of this creamy and delicious tzatziki sauce, knowing that it only has 35 calories. Since yogurt is a good source of calcium and protein, it has the same health benefits as milk. Eating tzatziki can give you a good dose of probiotics coming from fermented milk.
Tzatziki Nutrition Profile
- Comes in Fat-free and Low-Fat dairy options
- A single tablespoon serving of tzatziki sauce only has 30 calories, 2.25 g of fat and around 7.5 mg of cholesterol.
- Other available recipes for the sauce contain lesser calories, lesser cholesterol levels, and no fat. These recipes usually combine freshly grated cucumber, fat-free plain Greek yogurt, some chopped dill, and garlic with salt and pepper to taste. A 2-tablespoon serving of this recipe only has 28 calories, 4 g of protein, zero grams of fat, and 2 mg of cholesterol.
- Tzatziki sauce is considerably low in carbs which makes for a great partner when on a keto or Atkins diet.
How To Make Tzatziki Sauce
If you are looking to buy some healthy and organic ingredients for your tzatziki sauce, you can order them up online easily or look for them in your local grocery store.
- 2 cups Greek yogurt
- 1 tbsp. Greek Extra Virgin Olive Oil
- 1 tsp white vinegar
- ¾ English cucumber, partially peeled and sliced
- 1 tsp kosher salt, divided
- 5 garlic cloves, peeled, finely grated, or minced
- ¼ tsp ground white pepper
- Warm pita bread and sliced vegetables for serving
- Prepare your cucumber – shred the cucumber with a cheese grater into a medium-sized bowl. Add ½ tsp kosher salt and mix well. When draining, use a fine-mesh strainer and a deep bowl to catch the juice. Squeeze dry, grated cucumber into a cheesecloth, and set aside.
- Add the remaining ½ tsp salt, white vinegar, and extra virgin olive oil with the minced garlic and mix in a large bowl.
- On the large bowl of garlic mixture, add the grated cucumber. Add in the yogurt and pepper, making sure to combine the mixture evenly and thoroughly. Put on the lid and cover tightly. Refrigerate for a few hours for the flavors to enhance.
- Prepare your favorite vegetables or warm pita bread. Before serving your tzatziki sauce, make sure to give it a good stir before transferring it to a serving bowl.
Best Meals to Pair with Tzatziki Sauce
Tzatziki sauce is versatile and can be used in a variety of Greek cooking, from simple snacks to full-fledged feasts. Like some other toppings, the healthy tzatziki sauce is often eaten cold or frozen, which allows saving the yogurt layer. This dipping sauce is usually made fresh and served with meals and sides in Greek restaurants.
You can dip pita bread into the Tzatziki sauce. The bread is sometimes served as a snack or dessert after being dipped in the mixture. Larger dishes, such as gyros, a pita snack with beef, onions, feta, and occasionally tomatoes and lettuce, pair well with the three. The sauce is usually poured over the pita bread before eating.
Souvlaki is a good recipe consisting of skewered, grilled meats such as beef, chicken, pig, or lamb prepared with tzatziki sauce. The light, cool sauce goes well with warm meat.
This Greek take on meatballs incorporates various ingredients into the meat, which is accompanied by tangy tzatziki. The chill sauce contrasts nicely with the warm, delicious tastes of the meat, making for a lovely side dish.
Storing Leftover Tzatziki Sauce
This tzatziki dip sauce can be frozen. Take note that cucumbers may become spongy in the freezer, and the lemon can lead the yogurt to drip down. If you’re going to chill your tzatziki sauce, keep in mind that it needs to be in an airtight bag. Then, just before serving, give it a good stir. In a sealed container, tzatziki sauce can last up to five days in the fridge.
Traditional Greek tzatziki sauce is usually made with goat or sheep cream. However, you can still use the standard full-fat Greek yogurt or whatever is available in your nearest supermarket. It’s pretty easy to find in the supermarket, and it’s also smooth and thick like tzatziki sauce should be. Is tzatziki sauce healthy; this dish is gluten-free, with close to zero carbohydrates, making this dip extra healthy. Find out more about tzatziki sauce pairs and sides here.