clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

Easy Tzatziki (Low FODMAP, 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.


  • 1 cup English cucumber, seeded but unpeeled (about ½ of a large English cucumber)
  • 1 cup lactose-free plain Greek yogurt* 
  • 2 ½ tbsp garlic-infused olive oil
  • 1 tbsp lemon juice, freshly-squeezed
  • 1 tbsp fresh dill, minced, plus more for optional garnish
  • 1 tsp sea salt, divided
  • ¼ tsp ground black pepper (or to taste)
  • 1-4 tbsp 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 tsp 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 tbsp at a time, stir in almond milk until you reach your desired consistency. 
  5. Serve as a sauce or spread for gyros, doner kebab, meatballs, burgers (like my Juicy Turkey Burgers) or other grilled meats, as a dip for chips, crudités, and crackers, or as a dressing for salads and bowls, such as my upcoming Chicken Shawarma Quinoa Bowl.
  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 flavour, 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

Keywords: low fodmap tzatziki, tzatziki sauce, tzatziki dip, greek tzatziki, greek cucumber dip, condiment, lactose-free, spring recipes, summer recipes