Low Sodium Tzatziki Sauce or Dip Recipe (No Salt Added)
This post may contain affiliate links, please see our Privacy Policy for more information.
Jump to RecipeThis Low Sodium Tzatziki Recipe is a healthy & fresh cucumber yogurt sauce with no added salt- perfect for pitas, shawarmas, or a dip. This easy tzatziki sauce is ready in 5 minutes and is made with simple and fresh ingredients.
This fantastic cucumber yogurt sauce without salt No salt needed! This recipe is vegetarian and gluten free… and can also be made vegan and dairy free.
This fantastic creamy low sodium tzatziki recipe is the perfect salt-free addition to your pita night! A bright and healthy dip, this tzatziki sauce is loaded with fresh ingredients like raw garlic, fresh mint, cucumber, and some great pantry staples.
This high protein sauce is great with your Mediterranean or Middle Eastern plate. I love enjoying this tzatziki 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!
No problem! While salt is a traditional ingredient in tzatziki sauces, 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.
What’s In This Low Sodium Cucumber Yogurt Dip Recipe?
See the recipe card below for a full list of instructions and ingredient amounts!
- Greek Yogurt – tzatziki is traditionally made with Greek Yogurt, so I like to use it for my dips. If you are vegan or dairy free, there are some amazing plant based Greek yogurts out there made from almonds and cashews! Just make sure you use a plain unsweetened Greek Yogurt in this dip. Greek yogurt does contain a small amount of sodium so make sure you choose one that fits in with your dietary needs.
- 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– we have wild mint growing all over our homestead, so I picked a bunch to go with this fantastic dip.
How To Make Low Sodium Yogurt Tzatziki Sauce?
- In a blender, add the Greek yogurt, garlic cloves, olive oil, lemon juice, red wine vinegar, salt, and pepper.
- Blend on low speed until all ingredients are well incorporated, and garlic is finely chopped.
- Add yogurt sauce to a bowl, and stir in the fresh cucumber and the chopped dill. Add a little fresh pepper, parsley, and red onion to garnish and enjoy!
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
Share This No Salt Tzatziki Recipe
Let’s keep in touch – don’t forget to follow over on Instagram, Facebook, & my Youtube channel for more easy low sodium recipes.
If you made this recipe please leave a star rating & comment below. Your feedback helps other people who are making this recipe. Plus I’d love to hear from you!
Low Sodium Tzatziki
Equipment
- medium mixing bowl
Ingredients
- 1.5 cups plain unsweetened Greek Yogurt
- 2 tablespoons red onion finely chopped
- 2 cloves garlic minced
- 2 tablespoons olive oil s
- 1 lemon juiced
- 1 teaspoon red wine vinegar
- 1 cup cucumber chopped
- ¼ cup fresh dill chopped
- ½ teaspoon freshly ground Tellicherry Black Pepper
- Parsley & Red Onion to garnish
Instructions
- In a bowl, add the Greek yogurt, garlic cloves, 2 tablespoons of the red onion, olive oil, lemon juice, red wine vinegar, salt, and pepper.
- Mix well until all ingredients are well incorporated, and garlic is finely chopped.
- Add yogurt sauce to a bowl, and stir in the fresh cucumber and the chopped dill. Add a little fresh pepper, parsley, and red onion to garnish and enjoy!
Nutrition
*Please note, all nutrition content is estimated based on the ingredients we used, it may vary based on your ingredients. Always check your nutrition labels to verify sodium amounts.
This post may contain affiliate links. Please note I may earn a small commission from qualifying purchases from affiliate programs, at no additional cost to you. Please read our privacy policy for more information.
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