Keto Tzatziki Sauce: Creamy Low-Carb Greek Dip You’ll Love
When you’re following a low-carb lifestyle, sauces and dips can make or break your meals. That’s why this recipe for keto tzatziki sauce is about to become your new favorite. It’s creamy, refreshing, and loaded with Mediterranean flavor while keeping the carbs in check. In this article, we’ll explore the story behind this Greek classic, break down the ingredients, show you exactly how to make it at home, highlight its nutritional benefits, and give you creative serving ideas. Plus, I’ll answer the most common keto-related questions about tzatziki so you’ll feel confident making it anytime.
The Story & Intro
A Taste of Greece in a Keto Kitchen
I still remember the first time I had authentic tzatziki—it was served alongside grilled chicken skewers in a little family-run café in Athens. The sauce was cold, tangy, and garlicky, with the freshness of cucumber balancing everything out. It was love at first bite. When I began following a low-carb lifestyle, I knew I couldn’t let that memory stay in Greece. I wanted to bring tzatziki home and make it fit into my everyday meals. That’s how this keto tzatziki sauce recipe was born. It’s not only simple but also tastes just as good as the one I had abroad.
Why Keto Tzatziki Sauce Works
The beauty of this sauce is that it naturally aligns with a ketogenic lifestyle. Made with Greek yogurt, cucumber, lemon juice, olive oil, garlic, and dill, it’s refreshing and light while packing in rich flavor. A single serving has only about 2–3 net carbs, making it a perfect dip, dressing, or topping for grilled meats and low-carb sides. Unlike many condiments that hide sugar or starches, keto tzatziki sauce celebrates wholesome ingredients that don’t compromise your macros. Whether you’re drizzling it over lamb, pairing it with fresh veggies, or using it as a creamy salad dressing, this dip proves that eating keto doesn’t mean sacrificing flavor.
Ingredients & How to Make Keto Tzatziki
Classic Ingredients with a Keto Twist
At its heart, keto tzatziki sauce uses the same traditional ingredients you’d expect, just with a focus on keeping carbs low. The base is thick Greek yogurt, which provides creaminess and tang. You’ll mix in grated cucumber for freshness, lemon juice for brightness, garlic for depth, and dill for that unmistakable Mediterranean flavor. Olive oil rounds everything out with healthy fats.
If you’re dairy-free or want to cut carbs further, you can easily swap the Greek yogurt for coconut yogurt or even sour cream. These variations give you flexibility while keeping the sauce keto-friendly. Just like with other dips such as my low-carb ranch dressing, this sauce is adaptable and versatile in any keto kitchen.
Step-by-Step Homemade Keto Tzatziki Sauce
Making this sauce is refreshingly easy. Start by peeling and grating an English cucumber. Place it in a towel and squeeze out as much water as possible—this step ensures your sauce stays creamy instead of watery. Next, combine the strained cucumber with Greek yogurt, fresh lemon juice, minced garlic, chopped dill, and a drizzle of olive oil. Stir everything until smooth and well blended. For the best flavor, cover and refrigerate it for at least an hour to let the ingredients meld together.\
I often serve mine alongside grilled chicken skewers or low-carb pita bread, but it’s just as delicious with fresh veggies for a snack. If you enjoy Mediterranean flavors, you’ll also love pairing it with recipes like my easy keto falafel wraps or other low-carb appetizers.
Here’s a quick look at the nutrition breakdown per serving:
This simple process gives you a sauce that tastes gourmet yet is entirely doable in your own kitchen. Like my other Mediterranean-inspired recipes, it’s proof that keto can be flavorful, nourishing, and effortless.
Also Read: Keto Almond Flour Crepes: A Simple Low-Carb Delight
Nutrition & Keto Benefits
Is Tzatziki Keto-Friendly?
One of the most common questions people ask is: Is tzatziki keto? The answer is yes—when made with the right ingredients, keto tzatziki sauce is an excellent choice for anyone following a low-carb lifestyle. A typical serving (about ¼ cup) contains only 2–3 net carbs, thanks to the use of Greek yogurt, cucumber, and herbs. That’s far less than many store-bought sauces or dips, which often contain hidden sugars or starches. Because it’s high in healthy fats and moderate in protein, tzatziki balances perfectly with keto macros, making it a smart pairing with grilled meats, roasted veggies, or even keto bread alternatives.
If you’re looking for other condiments that fit into keto just as seamlessly, you might also enjoy exploring my collection of low-carb sauces and dips, which shows how to keep flavor alive without the carb overload.
Healthy Benefits Beyond Low-Carb
Beyond its carb count, tzatziki brings an impressive array of health perks. Greek yogurt is rich in probiotics, which support gut health and digestion. Cucumbers are hydrating and packed with vitamins while being extremely low in calories. Fresh herbs like dill and mint are more than just flavor boosters—they add antioxidants and natural anti-inflammatory properties. And of course, olive oil contributes heart-healthy fats that are a cornerstone of both the Mediterranean diet and keto lifestyle.
Compared to other condiments, like sugar-laden barbecue sauce or creamy ranch, keto tzatziki sauce feels light, refreshing, and nourishing. It’s one of those rare dips that you can feel good about enjoying again and again. For more ways to incorporate wholesome fats into your meals, check out my guide to keto dinner recipes where sauces like this truly shine.
Serving Ideas & Variations
Delicious Ways to Use Keto Tzatziki
One of the best things about keto tzatziki sauce is how versatile it is. This creamy dip works as more than just a side—it can truly transform a dish. Try spooning it over grilled chicken, lamb kebabs, or even baked salmon for a refreshing contrast. It also pairs beautifully with low-carb pita bread or crunchy vegetable sticks like cucumber, celery, and bell pepper, making it a quick snack or party dip.
For a fun twist, I love using it as a salad dressing by thinning it with a little extra lemon juice or olive oil. It’s also fantastic as a burger topping, especially if you’re making keto lamb burgers or turkey patties. If you’ve enjoyed Mediterranean flavors before, you’ll notice how this sauce instantly elevates a simple meal into something restaurant-worthy. Pair it with Mediterranean-inspired keto recipes on my site for a complete meal experience.
Flavor Variations & Substitutes
While traditional tzatziki is made with Greek yogurt, cucumber, and dill, there’s plenty of room to experiment. For a dairy-free option, try coconut yogurt or even sour cream as a substitute—they both keep the sauce creamy while maintaining low carbs. If you want extra freshness, toss in chopped mint or parsley along with dill. Craving a little spice? Add red pepper flakes or a touch of cayenne for a fiery version of keto tzatziki sauce.
These small adjustments let you personalize the sauce for your own taste preferences or dietary needs without straying from its keto-friendly foundation. I’ve even experimented with a thicker version as a spread for wraps and sandwiches—it’s so good that it often replaces mayo in my kitchen. For more ideas on how to customize your sauces, explore my keto-friendly Medite.
FAQs About Keto Tzatziki Sauce
Can you eat tzatziki on keto?
Yes! Tzatziki is naturally low in carbs when made with Greek yogurt, cucumber, garlic, lemon, olive oil, and herbs. A typical serving has just 2–3 net carbs, making it an excellent fit for a keto lifestyle.
Does tzatziki sauce have carbs?
It does, but only a small amount. Most of the carbs come from the yogurt and cucumber, but a ¼ cup serving usually contains 2–3 net carbs. Choosing full-fat Greek yogurt helps keep the carb count lower.
What can I use instead of yogurt in tzatziki?
If you’re dairy-free or looking for alternatives, you can swap Greek yogurt with coconut yogurt or sour cream. Both keep the sauce creamy while keeping it keto-friendly.
What sauce is allowed on keto?
Keto diets allow sauces that are low in carbs and free of added sugar or starch. Options include tzatziki, sugar-free mayo, guacamole, and olive oil–based dressings. Tzatziki is one of the most refreshing choices because it’s light yet satisfying.
How to make easy homemade tzatziki?
Simply grate and strain cucumber, then mix it with Greek yogurt, lemon juice, garlic, dill, olive oil, and salt. Chill for an hour to let the flavors blend. That’s it—you’ve got a delicious homemade keto tzatziki sauce in minutes.
Conclusion
Keto tzatziki sauce proves that eating low-carb doesn’t mean giving up flavor. With its creamy yogurt base, crisp cucumber, and fresh herbs, it’s a dip, dressing, and topping all in one. It’s easy to prepare, endlessly versatile, and fits perfectly into keto macros. Whether you’re pairing it with grilled meats, veggies, or Mediterranean-inspired recipes, this sauce will become a staple in your kitchen. Try it once, and you’ll see why it’s one of the most-loved condiments for keto food lovers.
Please let me know how it turned out for you! Leave a comment below and tag @foodiecreator on Instagram and hashtag it #foodiecreator. I’d love to see how you make it your own.
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Keto Tzatziki Sauce: Creamy Low-Carb Greek Dip You’ll Love
- Total Time: 10 minutes + chilling
- Yield: 6 servings 1x
Description
Creamy, refreshing Keto Tzatziki Sauce made with Greek yogurt, cucumber, garlic, lemon, and dill. A perfect low-carb dip, dressing, or topping.
Ingredients
1 cup full-fat Greek yogurt
1 medium cucumber, peeled and grated
1 tbsp fresh lemon juice
1 tbsp olive oil
2 cloves garlic, minced
2 tbsp fresh dill, chopped
1/2 tsp sea salt
1/4 tsp black pepper
Instructions
1. Grate cucumber and squeeze out excess water using a towel.
2. Mix Greek yogurt, garlic, lemon juice, dill, olive oil, salt, and pepper in a bowl.
3. Stir in cucumber until combined.
4. Chill for at least 1 hour before serving.
Notes
Store in an airtight container in the refrigerator for up to 4 days.
For dairy-free, use coconut yogurt or sour cream.
Add mint or parsley for extra flavor.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Condiment, Dip
- Method: Mixing
- Cuisine: Greek, Mediterranean, Keto
Nutrition
- Serving Size: 1/4 cup
- Calories: 90
- Sugar: 2g
- Sodium: 220mg
- Fat: 7g
- Saturated Fat: 2g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 3g
- Fiber: 0.5g
- Protein: 5g
- Cholesterol: 5mg
