Recipes | Sauces, Salsas & Condiments

Tzatziki – Lactose Free & Low FODMAP

GFVEG

Tzatziki the FODMAP Everyday® Way

Here is our low FODMAP version of tzatziki, the classic Greek dish, which combines thick, drained yogurt, grated cucumbers and our version includes fresh mint and dill.

We love it with our FODMAP IT!™ Yogurt Spiced Garlicky Lamb Chops, but you will find other uses for it as well.

tzatziki in a glass bowl

How about setting this out with some carrots for dipping? Or create a platter with the tzatziki, some hummus (watch your portions, of course), low FODMAP pita or crackers and other suitable Greek or Greek-inspired dishes?

tzatziki in a glass bowl and ingredients in background

Choose Your Cucumbers

You could use any cucumber as you will be peeling them and seeding them anyway, but I am partial to the small, almost seedless Persian cucumbers.

They weigh about 4 ounces (115 g) and are about 6-inches (15 cm) long and are very sweet.

Seek them out if you can, in which case you will need two of them.

Any which way, you can use the weight of cucumbers listed below for any kind of cuke.

To seed a cucumber, slice in half lengthwise, then use a teaspoon to scrape out the seeds.

They are just to watery for this dish. And the directions to squeeze them in a dishcloth might seem odd, but it works!

 

 

tzatziki in a glass bowl and ingredients in background
5 from 2 votes

Tzatziki

Our Tzatziki is easy to make and is low FODMAP with lactose-free yogurt.

Low FODMAP Serving Size Info: Makes about 1 1/2 cups (360 ml); serving size 1/4 cup (60 ml)

Makes: 6 servings
Prep Time: 3 hours 10 minutes
Total Time: 3 hours 10 minutes
Author: Dédé Wilson

Ingredients:

  • Cheesecloth
  • 2 cups (490 g) lactose-free yogurt, such as Green Valley Organics Lactose Free Yogurt
  • 8 ounces (225 g) cucumber, peeled and seeded
  • 1 tablespoon Garlic-Infused Oil, made with olive oil
  • 1 tablespoon lemon juice
  • 1 tablespoon chopped fresh dill
  • 1 tablespoon chopped fresh mint
  • Kosher salt

Preparation:

  1. Place a wire-meshed strainer over a bowl and line the strainer with a double layer of cheesecloth. Scrape yogurt into cheesecloth and let sit for 3 hours. Excess liquid will drain and the yogurt will be nice and thick.
  2. Meanwhile, grate the peeled, seeded cucumber(s) on the largest holes of a box grater right onto a clean kitchen towel. Gather up the towel and squeeze the grated cucumbers over the sink to drain away as much excess liquid as possible.
  3. In a mixing bowl stir together the drained yogurt and cucumbers, the Garlic-Infused Oil, lemon juice, dill and mint. Season to taste with salt. Allow mixture to sit for 1 hour to allow flavors to develop. You could serve immediately, but it will improve upon sitting. Tzatziki can be refrigerated in an airtight container for up to 2 days.

Tips

  • Make sure to squeeze the cucumber VERY dry for best results.
Course: Condiment, Snack
Cuisine: Greek and American

Nutrition

Calories: 75kcal | Carbohydrates: 7g | Protein: 4g | Fat: 4g | Saturated Fat: 1g | Sodium: 1mg | Potassium: 51mg | Fiber: 1g | Sugar: 6g | Vitamin A: 0.5% | Vitamin C: 2.6% | Calcium: 0.5% | Iron: 0.5%

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.


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