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 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)
- 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.
- 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.
- Once the cucumber is done draining, add it to the large bowl with the yogurt mixture and stir with a spoon until well combined.
- Adding 1 tablespoon at a time, stir in almond milk until you reach your desired consistency.
- 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.
- 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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