Greek Keto Tzatziki Sauce

Greek Keto Tzatziki Sauce

Sometimes, a simple condiment can make or break a meal. A well-done sauce can take a meal over the top.

And we're sure that once you try this Greek Tzatziki Sauce, you'll have a new favorite.

Contrary to popular belief, tzatziki sauce isn’t just a condiment for gyros. It can also be enjoyed with fish, chicken, steak, or lamb. Plus, it works great as a dip with vegetable crudités. 

Try it with: Tim Tebow’s Game Day Keto Filet

Basically, it's a perfect keto condiment, dip, or sauce to complement a meal. And it's made with nothing but high-protein Greek yogurt, cucumbers, and an assortment of spices and seasonings that give it the zing it’s known for.

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Why You Should Try This Keto Tzatziki Sauce Recipe

  1. Isn't that the sauce they serve on gyros or at Greek restaurants?
  2. Wait, how do you pronounce tzatziki?

While the second question is easy to answer (it's pronounced tuh-ZEE-kee), some people are skeptical about using this sauce for other foods when they've only ever tried it at Greek restaurants.

But we promise, once you try it on some grilled steak or as a dip with some veggies, it'll become a part of your rotation of keto staples. 

The sauce is made with protein-packed Greek yogurt (more on that in the next section). Garlic, lemon juice, hot sauce, and fresh dill make for a tangy, unforgettable flavor that works well on so many different foods.

Above all, versatility is a major benefit of this condiment. And since it's made with all healthy ingredients, you'll never have to feel bad about how often you're using it. 

Now let's take a closer look at the star ingredient of this sauce: Greek yogurt.

Three Health Benefits of Greek Yogurt

Whether you're using it in this recipe or eating it as a mid-day snack, there's a lot to like about Greek yogurt when it comes to your health. Here are three science-backed reasons it should be a regular part of your keto meal plan.

1. Greek Yogurt Contains Gut-Health Promoting Probiotics

Your gut is home to millions of tiny bacteria, all of which need to stay healthy if you want to look and feel your best [1].

Gut health plays a role in the following [2]:

  • Proper immune function
  • Mental health [3]
  • Energy level
  • Metabolic function

And it bodes well for this tzatziki sauce recipe that people who regularly eat yogurt have better gut health [4]. Those millions of tiny bacteria are fed and happy, and your body is able to function optimally as a result.

2. Greek Yogurt is Good to Eat After a Workout If You Want to Build Muscle

A keto lifestyle is a great way to lose weight and get healthier, but you'll get results faster if you're eating well and exercising on a regular basis [5].

Even a little bit of exercise helps burn off more energy. And if you're in ketosis, you know that energy will come from your own stored body fat.

Here's some more good news for the fitness-inclined: adding muscle can help you lose weight faster, and studies have shown that consuming milk or milk-based products (like Greek yogurt) after resistance training stimulates muscle growth [6][7].

Who knew that a traditional Greek condiment could play a role in helping you get in shape?

3. Greek Yogurt is Full of B Vitamins

Like protein and probiotics, Greek yogurt is also full of B vitamins, which help regulate your energy, repair and grow new cells, and maintain eye and brain function, among other things [8].

Not too bad for a dipping sauce or topper for your steak dinner, huh?

We're sure you'll love this tzatziki sauce recipe as much as we do. If you make this recipe, please post a photo on Instagram and tag @ketologic!


  • 1 cup Greek yogurt
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • Zest from half a lemon
  • 1 tablespoon lemon juice
  • Pinch of Kosher salt and ground pepper
  • Dash of hot sauce
  • 1-2 tablespoons fresh dill
  • Half of an English cucumber, seeds removed, finely diced


  1. Whisk the first 9 ingredients together. Check the seasoning and adjust accordingly.
  2. Mix the cucumber in just before serving.
  • Prep Time: 10 minutes
  • Yield: 8

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