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Tzatziki: The 3 Ingredient Protein-Packed, Low-Carb Greek Dip That Outshines Hummus

Tzatziki: The 3 Ingredient Protein-Packed, Low-Carb Greek Dip That Outshines Hummus

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When it comes to dipping delights, Tzatziki stands as a true champion, a flavourful and nutritious concoction that boasts a remarkable nutritional profile.

This three-ingredient wonder not only tantalises your taste buds but also packs a powerful punch of protein, while significantly trimming down the carbohydrate count compared to its popular counterpart, hummus.

In this article, we dive into the world of Tzatziki, exploring its ingredients and the health benefits they bring to the table. So, Tzatziki: The 3 Ingredient Protein-Packed, Low-Carb Greek Dip That Outshines Hummus...let's get into it!

The Protein Powerhouse: Greek Yogurt

At the heart of Tzatziki's nutritional superiority lies the star ingredient, Greek yoghurt. This creamy delight has become a staple in health-conscious diets, and for good reason.

Greek yoghurt is well-known for its elevated protein content, containing nearly twice the protein found in regular yoghurt. A 100-gram serving of Greek yoghurt typically provides around 10 grams of protein, making it an excellent choice for those seeking to boost their protein intake.

Protein plays a pivotal role in the body, contributing to the maintenance and repair of tissues, the production of enzymes and hormones, and the overall functioning of the immune system. For individuals looking to manage weight, build muscle, or simply feel fuller for longer periods, Greek yoghurt is a remarkable ally.

Note: in New Zealand opt for KALO greek yoghurt by meadowfresh for the fewest ingredients and highest protein content.

Cool and Crisp: The Cucumber Freshness

Tzatziki's allure is not solely confined to its protein content. The inclusion of cucumbers takes this dip to new heights of refreshment. Cucumbers, comprising over 90% water, bring a cooling and hydrating element to Tzatziki.

Their high water content not only contributes to the dip's irresistible texture but also aids in maintaining proper hydration levels in the body.

Additionally, cucumbers are a source of essential vitamins and minerals, including vitamin K, vitamin C, potassium, and magnesium. These nutrients play essential roles in bone health, skin health, and overall well-being. The pleasant crunch of cucumbers in Tzatziki not only adds a delightful texture but also enhances the nutrient profile of the dip.

Garlic: Nature's Anti-Inflammatory Gem

Completing the trifecta of Tzatziki's ingredients is garlic, a flavour-packed bulb that carries a multitude of health benefits. Garlic has been used for centuries as both a culinary ingredient and a medicinal remedy. One of its standout properties is its potential to combat inflammation. Allicin, a bioactive compound found in garlic, is known for its anti-inflammatory and antioxidant effects.

Regular consumption of garlic has been linked to a reduced risk of chronic diseases and improved cardiovascular health.

Incorporating garlic into Tzatziki not only imparts a distinct and bold flavour but also infuses the dip with potential health-promoting compounds. Moreover, garlic's antimicrobial properties contribute to the dip's freshness and longevity.

Tzatziki vs. Hummus: A Nutritional Showdown

Comparing Tzatziki to the popular supermarket staple, hummus, reveals a nutritional showdown that places Tzatziki firmly in the winner's circle.

While hummus contains chickpeas, which are relatively high in carbohydrates, Tzatziki's use of Greek yoghurt keeps the carbohydrate content remarkably low. This makes Tzatziki an attractive option for those aiming to reduce their carbohydrate intake.

Moreover, Tzatziki's elevated protein content from Greek yoghurt trumps the protein levels found in hummus. This factor makes Tzatziki an excellent choice for individuals focused on muscle maintenance, weight management, or a protein-rich diet.

Tzatziki stands as a testament to the culinary marvels that can be created with just a handful of ingredients. Its combination of protein-rich Greek yoghurt, hydrating cucumbers, and inflammation-fighting garlic results in a dip that excels not only in flavour but also in nutritional value.

With its ability to rival hummus in taste and nutritional benefits, Tzatziki has rightfully earned its place as a beloved and versatile dip that can elevate a variety of dishes, from a simple vegetable snack to a gourmet platter.

So, whether you're seeking a protein-packed indulgence, a refreshing accompaniment, or a flavourful anti-inflammatory boost, Tzatziki is your go-to option, standing tall as a true superstar among dips.

Quick and Easy Tzatziki Recipe


  • 1 cup Greek yogurt

  • 1 medium cucumber, grated and drained

  • 2-3 garlic cloves, minced

Optional, but tasty:

  • 1 tablespoon extra-virgin olive oil

  • 1 tablespoon fresh lemon juice

  • 1 tablespoon chopped fresh dill (optional)

  • Salt and pepper to taste


  1. Start by preparing the cucumber. Wash and peel the cucumber if desired, then grate it using a box grater. Place the grated cucumber in a fine mesh sieve or colander, sprinkle with a pinch of salt, and let it drain for about 10-15 minutes. This step helps remove excess moisture from the cucumber.

  2. While the cucumber is draining, in a mixing bowl, combine the Greek yogurt, minced garlic, olive oil, and lemon juice. Stir well to combine the ingredients.

  3. After the cucumber has drained, use your hands or a clean kitchen towel to gently squeeze out any remaining moisture. This will prevent the Tzatziki from becoming too watery.

  4. Add the grated and drained cucumber to the yoghurt mixture. If you're using dill, add it at this point as well. Mix everything together until well combined.

  5. Taste the Tzatziki and season with salt and pepper according to your preference. Remember that the flavours will develop as the Tzatziki rests, so it's okay if the flavours are a bit subtle at this stage.

  6. Cover the bowl with plastic wrap or a lid and refrigerate the Tzatziki for at least an hour before serving. This resting period allows the flavours to meld and intensify.

  7. Before serving, give the Tzatziki a good stir. You can garnish it with a drizzle of olive oil and a sprinkle of fresh dill if desired.

  8. Serve the Tzatziki with an array of dippable items such as pita bread, fresh vegetables, crackers, or use it as a flavourful sauce for grilled meats and roasted vegetables.

Enjoy the creamy, refreshing, and protein-packed delight of your homemade Tzatziki!

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