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Low FODMAP Tzatziki (Lactose-Free)

  • Author: Gail
  • Total Time: 15 minutes
  • Yield: 10 servings 1x


This easy low FODMAP, lactose-free Tzatziki (Greek cucumber sauce/dip) recipe makes a simple and refreshing low FODMAP appetizer, snack, or condiment that's perfect for spring and summer dishes.


Units Scale
  • 1 cup English cucumber, seeded but unpeeled (about 1/2 of a large English cucumber)
  • 1 cup lactose-free plain Greek yogurt*
  • 2 1/2 tablespoons garlic-infused olive oil
  • 1 tablespoon lemon juice, freshly-squeezed
  • 1 tablespoon fresh dill, minced, plus more for optional garnish
  • 1 teaspoon sea salt, divided
  • 1/4 teaspoon ground black pepper (or to taste)
  • 1-4 tablespoon(s) unsweetened almond milk (or lactose-free milk of choice)


  1. Place a fine mesh sieve / strainer over the sink or an extra-large bowl. Coarsely shred cucumber until you have 1 cup. Using your hands, gently-squeeze cucumber over sieve to release water (doing this in a few small handfuls if needed) and then place in the sieve. Sprinkle ¾ teaspoon of sea salt over the cucumber and toss with your hands until it is evenly coated in salt. Allow to drain in the sieve for about 10 minutes.
  2. While the cucumber is draining, in a large bowl, whisk together Greek yogurt, garlic-infused olive oil, dill, lemon juice, salt and pepper until well combined.
  3. Once the cucumber is done draining, add it to the large bowl with the yogurt mixture and stir with a spoon until well combined.
  4. Adding 1 tablespoon at a time, stir in almond milk until you reach your desired consistency. 
  5. Serve this low FODMAP tzatziki as a sauce or spread for gyros, doner kebab, meatballs, burgers (like my Low FODMAP Gyro Burgers) or other grilled meats, as a dip for chips, crudités, and crackers, or as a dressing for salads and bowls, such as my Low FODMAP Chicken Shawarma Quinoa Bowls.
  6. Store in an air-tight container in the refrigerator for up to 4 days. Stir well before reserving.


  • *If you're not lactose-intolerant, regular (non-lactose free) plain Greek yogurt also works. Full fat (4% MF) obviously offers the best flavor, but I have also used 2% MF and 0% MF with delicious success.
  • Total yield: about 2 1/2 cups at a serving size of 1/4 cup.
  • Prep Time: 15 minutes
  • Category: Appetizer
  • Method: By-hand
  • Cuisine: Greek

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