| | |

Keto Tzatziki

Authentic Greek Tzatziki Sauce

I’ve been wanting to make Greek food on the show for a while. I did a whole week of Keto Hungarian recipes last year and a full 2 months of Keto Thai food recipes. Unfortunately people still seem to be more excited about Keto breads and Keto desserts. So I held off on the Greek food dream. Jan this year I did my Keto for beginners series and since that ended I figured now was the time. So I’m kicking off with a super simple and easy Greek recipe. It’s what I call a Keto Essential. It’s Tzatziki which is a garlic and yogurt sauce. It’s the perfect condiment to have with meat. Enjoy!

Try it with some Kebabs

Having tasted this dip I personally think it would go great with some of my Indian recipes as well. I’m obviously working on some Greek Style recipes to go along with this but while that’s work in progress, try it with these recipes.


Keto Tzatziki sauce

Nutrition Info (Per serving)

  • Calories: 57
  • Net Carbs: 2g
  • Carbs: 2g
  • Fat: 4g
  • Protein: 2g
  • Fiber: 0g

This recipe makes 15 servings. 1 Serving is approx 30grams or 2Tbsp. Get this recipe on myfitnesspal. Now I must mention that I have calculated these macros using an Indian brand of greek yogurt so the macros might vary depending on what brand of yogurt you use. I also used the macros for the entire cucumber, I’m not sure if there is any change because the water has been squeezed out. Also if you want to up the fat macros of this just add more olive oil.

Keto Tzatziki sauce

Keto Tzatziki

An authentic Greek yogurt and garlic sauce
4.80 from 5 votes
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 20 minutes
Course Essential Ingredients, Sauce
Cuisine Greek
Servings 15 servings


  • 400 grams Full Fat Greek Yogurt
  • 250 grams Cucumber This was the weight of my full cucumber with skin and everything
  • 4 Tbsp Greek Olive Oil
  • 5 grams garlic
  • 2 Tbsp White Wine Vinegar
  • 5 grams Dill
  • Salt & Pepper to taste


  • Start by peeling and washing the cucumber. Then using a large cheese grater grate it into a bowl and season with salt, also add 1 tbsp of the white wine vinegar and set it aside.
  • After 10 minutes put the cucumber in a clean cloth and squeeze out all the water from it. Set that aside.
  • In a mortar and pestle or food processor blend together the garlic with about a tablespoon of olive oil. You want a nice garlic paste almost. Alternatively you can just mince the garlic
  • In a large bowl add the greek yogurt, remaining olive oil and white wine vinegar, the drained cucumber, the garlic paste and also chop the dill and add it to the bowl. Season to taste and give everything a good mix.
  • Chill in the fridge for a bit and then serve with your favourite foods or use as a dip for vegetables and Keto chips.
Tried this recipe?Let us know how it was!

Similar Posts


  1. I have purchased your book and oh yeah i love it. The only thing i wish it had was a space in the back for adding new favourite recipes to it, as there are so many more i want to try. I have been looking for your yogurt dip for the Parmesan chicken wings and i cant seem to find it. Anyways new to keto life my husband and i and when he hears me listening and watching a video he comes in and says horns up its cute. Maybe if its ok with you to get a tattoo as i have a lot of the horns up sign. Anyways cant wait for more love ur videos. I have gotten a lot of people on to these cheers from bc canada.

  2. Hi Sahil! Think I can use lemon juice instead of vinegar for this recipe.
    Wondering if it’ll have a reaction with the yogurt.

  3. Hi,

    I just would like to get in contact with you as I am going to be trying out the Keto diet. However, I am confused by what % of fats, proteins and carbs I should typically be having per day, and what is the proper way to track/count those? Starting this is a little bit confusing as every website says something different, but I would really like to succeed with this. I would really appreciate if you could get back to me and give me some tips on that! I am excited to try your meal plans, they all look delicious !

    1. Alyssa I’ve got a Keto for Beginners on this website that you can follow and that should help you get started while you understand Keto and get more comfortable with macros and tracking. For all that watch my Keto 101 series on Youtube.

  4. Hey Sahil,

    I really loved the sauce! Perfect companion with fried chicken and crackers.. even the non-keto dishes. Love your recipes and your style in the videos too!
    I have a request for you: If you could please mention the shelf life of things like sauces/bread/meat dishes and/or if they are suitable for meal prep, it would be great! It’ll help us decide the quantity to cook and reduce waste and effort!

  5. Hi Sahil,

    What is the the shelf-life of this sauce… I haveade this one and it tastes wonderful….

    How many days i can keep ot in refrigerator ?

    Thanks for your great recipe

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating