Vegan Tzatziki is cool and creamy, yet tangy and garlicky. This dip with Mediterranean roots is sure to enhance just about any dish!
Tzatziki is by far one of the most popular sauces in Mediterranean cooking—and with good reason. It’s so tasty! Traditionally, this sauce is made with a yogurt base, and is seasoned with fresh herbs like dill and garlic. It has a cooling flavor thanks to the shredded cucumber and zesty lemon juice. Oftentimes, you will see tzatziki on top of a chicken shawarma bowl or on a hummus platter with an assortment of Mediterranean goodies such as creamy hummus, baba ghanoush, olives, feta cheese, tomatoes, and slices of freshly baked pita.
This sauce’s Mediterranean roots transport me, and I am constantly reminded of how delicious nutritious food can be. This makes following a Mediterranean diet easy and enjoyable—it basically involves eating seasonal vegetables, fruits, and fresh herbs, while incorporating other whole foods like nuts, beans, unrefined grains, olive oil, and seafood (another delight of mine). This way of eating stems from the traditional meals typical of countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain. Made with simple and fresh ingredients, the flavor of tzatziki always inspires me to get back on track with my clean eating and cooking, and I hope it does the same for you.
Is Vegan Tzatziki Healthy?
Tzatziki is a healthy sauce, but this vegan recipe steps it up a notch. Made with whole-food ingredients, it’s loaded with nutrients and is not only vegan but refined sugar-free, nut-free, and gluten-free. For the plant-based yogurt, I recommend checking out brands like Kite Hill or Miyoko’s. They both make their yogurts using fairly simple and clean ingredients, such as organic coconut oil, cashews, or almonds, and include little to no additives.
Though I believe in intuitive eating and listening to my body rather than counting calories, cucumbers are extremely low in calories and have a high water content, making them hydrating and good for you. This recipe also calls for lemon juice, which is rich in vitamin C. Vegan or not, tzatziki is refreshing, tasty, filling, and as clean as it gets for a sauce!
Made for Dipping & Drizzling…
What’s great about this sauce is that it comes together in no time (it takes about ten minutes to prep) and is quite versatile. Tzatziki is wonderful for dipping and drizzling on a variety of dishes. Keep it Greek, and try this sauce on a vegan falafel or with grilled veggie kebabs. You can also use it as a dressing on a seasonal salad of choice. I personally love pairing tzatziki with peppery arugula. Drizzle it over grilled chicken slices or roasted eggplant. It’s the perfect dipping sauce for appetizers and can be used as a condiment for sandwiches and rice bowls.
How to make ahead and store
As this recipe is quick to make and best served fresh, there isn’t much need to prepare it in advance. Once you’ve whipped up your tzatziki it will last in an airtight container in the refrigerator for up to 4 days.
Serving Suggestions
I may not be Greek, but tzatziki is a household staple for me! Its cool and creamy, yet tangy and garlicky flavor is sure to enhance just about any dish. A chilled sauce goes great no matter what you pair it with, whether drizzled on a salad or used to top grilled chicken or fish.
One of my favorite ways to enjoy this sauce is on a hummus platter or drizzled over crispy, fried eggplant. The crunch and cream make a great team! For other Mediterranean inspiration, check out these Chicken and Roasted Cauliflower Meal Prep Bowls or these lemon, dill and feta Greek Fries.
Ingredients
- 1 medium English cucumber
- 1 1/2 cups unsweetened plant-based yogurt
- 2 cloves garlic minced
- 2 tablespoons fresh dill chopped
- 1 tablespoon lemon juice
- 1/4 teaspoon sea salt
- 1/8 teaspoon black pepper
Instructions
- Grate the cucumber and use a clean kitchen towel or cheesecloth to squeeze out as much liquid as possible.
- In a mixing bowl, combine the drained cucumber, plant-based yogurt, minced garlic, chopped dill, lemon juice, salt, and pepper.
- Mix well until all ingredients are thoroughly combined. Adjust seasoning to taste. Chill in the refrigerator for at least 30 minutes before serving to allow flavors to meld.
Nutrition Info:
Nutrition information are estimates only and may vary based on the specific brands, ingredients, and portion sizes you use. This data is provided for informational purposes only.
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