Kelly, LowSoRecipes.comThis 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 Tzatziki Sauce without Salt Is:
- Creamy
- Fresh
- Healthy
- Bright
- Garlicky
- Herby
- Ready in 5 minutes
- Low Sodium, gluten free, and high in protein!
Can I Make Tzatziki without Salt?
Tzatziki with no salt? No problem! While salt is a traditional ingredient in tzatziki sauces, you can still make a delicious and healthy version without it. This recipe is great for low sodium diets – make sure you check the ingredients you use, as they may vary from mine. The fresh dill & garlic give this dip a nice earthy flavor.
A Creamy No Salt Added Tzatziki Recipe That’s Perfect for Summer
This no salt tzatziki sauce is a quick and simple recipe. I love a good no-cook recipe for those days when I’m not feeling like standing around the stove, or for summer nights when it’s too hot to cook. I have a whole collection of recipes that require zero cooking at all, check them out here! This sauce comes together in about 5 minutes, and doesn’t require the stove or microwave to make. Just use a few pantry staple ingredients, a few fresh chopped herbs and veggies, and you have a healthy meal ready in no time. And very little to clean up afterwards… an added bonus!
What’s In This Low Sodium Cucumber Yogurt Dip Recipe?
I get all the fresh produce for my recipes from my garden and from Misfits Market – they sell all organic produce at a super discounted price, and it’s purchased direct from the farmers. We get Misfit Market boxes every other week and love picking out our favorite seasonal produce for delivery. You can get $10 off your first $30 box by clicking here!Â
If you think organic produce is too expensive… think again, and give Misfits Market a look!
- 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.
- Garlic: I use fresh garlic when I have it, and this great jarred organic garlic when I don’t have fresh. It’s actually super convenient to have pre-chopped garlic on hand for quick and easy meal prep.
- Olive Oil: I like to use this fruity Zoe olive oil which has a fantastic flavor and deep color- it’s really inexpensive online here, so I keep a few liters stocked up in my pantry. For the quality of oil you get, it’s an excellent value, I would highly recommend!
- 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: Like the salt, it’s amazing the flavor difference you can get with really good tellicherry black pepper. This pepper is the same price is buying pre-ground, and has a million times more flavor! I use these really great tellicherry peppercorns, which I would definitely recommend.Â
- Cucumber & Fresh Dill– we have wild mint growing all over our homestead, so I picked a bunch to go with this fantastic dip.
An Easy Tzatziki with Mint Recipe
This dairy free tzatziki sauce is what I call an Easy Weeknight Meal – which is on your table in under 30 minutes. These quick and simple recipes are perfect for those nights when you want a healthy homecooked meal but don’t want to spend hours in the kitchen. I have a whole section of this site dedicated to Easy Weeknight Meals, that are great for the whole family. From soups and stews, to pastas and proteins – a healthy meal can be on your table in no time. Even faster than ordering takeout!
How Do I 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/Salt Free Sauces You’ll Love!
Low Sodium Salsa Verde Recipe (No Salt Added)
No Salt Added Mayonnaise Recipe
Low Sodium Spaghetti Sauce Recipe (No Salt Added)
Low Sodium Mustard Recipe (No Salt Added)
Get the Same Ingredients I Use For My Vegetarian Garlic Mint Tzatziki Sauce Recipe
As always, if you make this low sodium tzatziki yogurt dip recipe be sure to leave me a comment, rate this recipe, and tag me @lowsorecipes on Instagram so I can feature you. I love seeing all your photos of recipe recreations!
Let’s keep in touch – don’t forget to follow over on Instagram, Twitter, & Facebook– I’d love to connect with you there!Â
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
- 1/4 cup fresh dill chopped
- 1/2 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!
Notes
Save Money on Fresh Groceries & Pantry Staples!
I get all the fresh produce for my recipes from my garden and from Misfits Market – they sell organic produce at a discounted price, and it’s purchased direct from farmers to reduce food waste. We get Misfit boxes every other week and love picking out our favorite seasonal produce for delivery. You can save up to 40% off grocery store prices. If you think produce delivery is too expensive… think again, and give Misfits Market a try!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 confirm amounts.
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Interesting different AND delicious
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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