Tzatziki with Mint - Cucumber Yogurt Sauce or Side Dish

Tzatziki is a yogurt-based condiment that is easy to make and is a great accompaniment to Middle Eastern foods. GrenouilleFilms/E+/Getty Images
I love this version of this yogurt-cucumber dish with fresh mint, but you can also use parsley or dill (or no herbs at all). The garlic is definitely to taste, and if you don't like the "bite" of raw garlic, you can "cheat" and use garlic powder. Incidentally, mint is a cinch to grow - I swear it thrives on neglect. Just make sure you plant it in a container or contained area, or it will take over everything around it.


  • 1 cucumber - English or seedless preferred
  • 2 cups (16 oz) plain yogurt - strained or Greek style (see below)
  • 4 cloves garlic, minced
  • 1/4 - 1/3 cup chopped mint leaves
  • Salt


For information on strained yogurt, Greek yogurt, and more about yogurt, see Yogurt on a Low Carb Diet

If cucumber is "regular" (not English), you might want to take the seeds out, because that section of the cucumber is pretty watery. That's why I prefer English or seedless cucumber for tzatziki.

Grate the cucumber and put it in a strainer. Sprinkle a little salt over it and mix in. Let it drain for awhile - at least 10 minutes - then squeeze it down to get as much juice out as possible.

Mix with the rest of the ingredients. Drizzle some olive oil over the top if desired.

Nutritional Information: Each of 10 servings (a little over 1/4 cup) has 3.5 grams effective carbohydrate and 53 calories.

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