Low Sodium Cucumber Yogurt Sauce Recipe (Tzatziki)
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Jump to RecipeThis low sodium cucumber yogurt sauce recipe is a healthy & fresh cucumber yogurt sauce with no added salt- perfect for pitas, shawarmas, or as a dip. This easy tzatziki sauce is ready in 10 minutes and is made with simple and fresh ingredients.
Light and refreshing, this easy low sodium sauce is simple to make and is super versatile – it goes great with any protein! Enjoy it with low sodium chicken skewers, or with low sodium falafel.
Want more low sodium sauce recipes? Try our low sodium teriyaki sauce, our bright and herby low sodium chimichurri, and our favorite low sodium BBQ sauce recipe!
This fantastic creamy low sodium cucumber yogurt sauce recipe is the perfect salt-free addition to your pita night! A bright and healthy dip, this cucumber yogurt sauce (also known as tzatziki) is loaded with fresh ingredients like Greek yogurt, fresh dill, garlic, cucumber, and some great pantry staples.
This high protein sauce is great with any Greek, Mediterranean, or Middle Eastern plate. I love enjoying this yogurt dill sauce with low sodium naan bread, adding a scoop to my low sodium chickpea curry, or just as a dip for fresh veggies.
This Tzatziki Sauce without Salt Is:
- Creamy
- Fresh
- Healthy
- Bright
- Garlicky
- Herby
- Ready in 5 minutes
- Low Sodium, gluten free, and high in protein!
Ingredients You’ll Need
- Greek Yogurt – cucumber yogurt is traditionally made with Greek Yogurt, so I like to use it for my dips. You can use a whole milk yogurt or a low fat or fat free variety.
- Fresh Garlic Cloves
- Extra Virgin Olive Oil
- Lemon Juice
- Red Wine Vinegar: I used red wine vinegar for the marinade to give this dish a really nice bright Mediterranean flavor – for that, this red wine vinegar is my go-to!
- Tellicherry Black Pepper
- Cucumber & Fresh Dill – for a delicious and refreshing flavor.
See the recipe card below for a full list of instructions and ingredient amounts!
How To Make Low Sodium Yogurt Tzatziki Sauce?
Step 1: In a large mixing bowl, add the Greek yogurt.
Step 2: Add in the fresh garlic and chopped cucumber.
Step 3: To the bowl, add in the remaining ingredients: fresh dill, lemon juice, red wine vinegar, and black pepper.
Step 4: Stir well to combine, making sure the sauce is well mixed.
Step 5: Enjoy cold or at room temperature as a sauce, dip, or spread!
Recipe FAQs
No problem! While salt is a traditional ingredient in cucumber yogurt sauce, you can still make a delicious version without it. The fresh dill & garlic give this dip a nice earthy flavor. This recipe is great for low sodium diets – make sure you check the ingredients you use, as they may vary from mine.
Store any leftover sauce in an airtight container and refrigerate. Give the sauce a good stir before enjoying, as the sauce can separate slightly in the fridge.
Yes, if you had another fresh herb (like mint or parsley) you can add that in place of the dill. You could also use 1/4 teaspoon of dried dill as well if you don’t have fresh.
Expert Tips
- It’s optional to peel the cucumber. I left the skin on mine (I usually do!) but you can peel if you prefer.
- If you wanted, you could also halve the cucumber and scoop out the inner watery seeds if you prefer.
- Serve this delicious low sodium cucumber sauce alongside low sodium grilled pork chops, low sodium chicken wings, and low sodium grilled chicken breasts.
More Low Sodium Sauce Recipes You May Enjoy
- Low Sodium Pesto Sauce
- Low Sodium Salsa Verde Recipe
- No Salt Added Mayonnaise Recipe
- Low Sodium Spaghetti Sauce Recipe
- Low Sodium Mustard Recipe
Let’s keep in touch – don’t forget to follow over on Instagram, Facebook, & my Youtube channel for more easy low sodium recipes.
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Low Sodium Tzatziki
Equipment
- medium mixing bowl
Ingredients
- 1.5 cups plain unsweetened Greek Yogurt
- 2 cloves garlic minced
- 2 tablespoons olive oil
- 1 lemon juiced
- 1 tablespoon red wine vinegar
- ½ cup cucumber chopped
- 2 tablespoons fresh dill chopped
- ½ teaspoon black pepper
Instructions
- In a large mixing bowl, add the Greek yogurt.
- Add in the fresh garlic and chopped cucumber.
- To the bowl, add in the remaining ingredients: olive oil, fresh dill, lemon juice, red wine vinegar, and black pepper.
- Stir well to combine, making sure the sauce is well mixed. Enjoy cold or at room temperature as a sauce, dip, or spread!
Notes
- It’s optional to peel the cucumber. I left the skin on mine (I usually do!) but you can peel if you prefer.
- If you wanted, you could also halve the cucumber and scoop out the inner watery seeds if you prefer.
- Serve this delicious low sodium cucumber sauce alongside low sodium grilled pork chops, low sodium chicken wings, and low sodium grilled chicken breasts.
Nutrition estimate (for 1 serving)
*Please note, all nutrition content is estimated based on the ingredients we used in our kitchen. It will vary based on your ingredients. Always check your nutrition labels to verify your nutrition content and sodium amounts.
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Interesting different AND delicious
I may have had a particularly juicy lemon, but the flavor of this tzatziki was overly citrus-forward. Will try again and add the lemon juice in increments of a tablespoon at a time. Added a few mint leaves which seemed like the missing flavor and a teaspoon of cayenne for heat. Otherwise, a nice base recipe.
Thank you Camille – and mint is a great idea to add! I’m so glad you tried it, thank you for reviewing!
– Kelly