Low Sodium Zaziki
Elevate your dip game with this refreshing and heart-healthy Low Sodium Zaziki! This creamy Greek-inspired recipe is packed with robust flavors from fresh dill, mint, garlic, and a zesty hint of lemon, all beautifully balanced by protein-rich Greek yogurt. The grated English cucumber adds a delightful crunch while keeping things light and hydrating, making it the perfect guilt-free pairing for veggies, pita bread, or grilled dishes. Crafted in just 15 minutes with zero cooking required, this low-sodium version of the classic tzatziki eliminates added salt without compromising flavor, making it ideal for those mindful of their sodium intake. Whether served as a snack, appetizer, or versatile sauce, this homemade dip is sure to become a favorite!
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Recipe Information
Ingredients
- 2 cups Plain Greek yogurt (non-fat or full-fat as desired)
- 1 medium English cucumber
- 2 tablespoons Fresh dill (chopped)
- 1 tablespoon Fresh mint leaves (chopped, optional)
- 2 cloves Garlic (minced)
- 1 tablespoon Fresh lemon juice
- 1 tablespoon Olive oil
- 0.25 teaspoon Ground black pepper
Instructions
Wash the cucumber thoroughly. Using a box grater, grate the cucumber with the skin on to retain its nutrients.
Place the grated cucumber in a clean kitchen towel or cheesecloth and squeeze out as much liquid as possible. Discard the liquid or save it for another use.
In a medium mixing bowl, combine the Greek yogurt, grated cucumber, minced garlic, chopped dill, and optional mint.
Add the fresh lemon juice, olive oil, and ground black pepper to the bowl. Stir well to combine until the mixture is smooth and creamy.
Taste and adjust seasoning if needed (consider adding more lemon juice or herbs, but avoid salt to keep it low sodium).
Cover the bowl and refrigerate for at least 30 minutes to allow the flavors to meld together.
Serve chilled with fresh vegetables, warm pita bread, or use as a sauce for grilled meats or falafel.
Nutrition Facts
Calories |
506 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.1 g | 18% | |
| Saturated Fat | 2.2 g | 11% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 169 mg | 7% | |
| Total Carbohydrate | 33.8 g | 12% | |
| Dietary Fiber | 2.5 g | 9% | |
| Total Sugars | 18.3 g | ||
| Protein | 34.6 g | 69% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 419 mg | 32% | |
| Iron | 1.7 mg | 9% | |
| Potassium | 982 mg | 21% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
