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Tangy and cooling, this simple tzatziki garlic cucumber dip is a healthy topping for a sandwich, burger, wrap, or kabobs. Or let’s not kid ourselves – eat it with a spoon as-is. 10g of protein per serving.
I created this lower calorie, higher protein version of Tzatziki as a sub for mayo or other typical sandwich, burger, and wrap condiments. It utilizes the classic ingredients – dill, lemon, garlic, and cucumber for the base and alloys you to optionally add fats if you want them, using a splash of olive oil or my favorite, a za’atar spice blend (thyme, sesame seeds, and sumac).
Preparing the cucumber: I tried incorporating the cucumber two different ways – as thin slices or grated. Both options work great and it depends on the texture you want/how you’re going to use it. If you decide to grate the cucumber, use a large hole grater so the pieces aren’t too small. To avoid the dip from becoming watery, sprinkle the cut or shredded cucumber with salt, wait a few minutes, and pat dry to remove excess water before adding to the yogurt mixture.
Spices: to save time I used dried dill weed and garlic powder. It will only taste better if you use fresh! This recipe is for a moderate level of “garlicky”, feel free to adjust up or down to your preference. For fresh garlic, substitute 2 tsp. garlic powder for 1 large clove of grated garlic.
Tzatziki Garlic Cucumber Dip
Ingredients
Instructions
- Wash the cucumber. shave into very thin slices using a sharp knife or mandolin. If you decide to grate the cucumber, use a large hole cheese grater.
- Sprinkle the salt on the cucumber and wait 5 minutes. Pat dry with a paper towel or cloth to remove excess water.
- In a bowl, stir together yogurt, dill, garlic powder, and lemon juice.
- Gently fold the cucumber into the yogurt mixture.
- Optionally, sprinkle za’atar or drizzle olive oil on top.
Notes
- Nutrition for the entire batch (including za’atar) = 318 Cal, 50 g protein, 28g carbs, 0 g fat
- Nutrition per serving (5 servings) = 64 Cal, 10g Protein, 6 g carbs, 0 g Fat.
- Optional 1 tbsp. za’atar adds = 106 Cal, 4 g protein, 3 g carbs, 6 g fat to the entire batch.
- Optional 2 tsp. olive oil adds = 85 Cal, 0 g protein, 0 g carbs, 9.6g fat to the entire batch.
- Recommend pairing: Persian lean beef kabobs
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