Best Vegan Tzatziki Recipe - Downshiftology (2024)

FAQs

What is vegan tzatziki made of? ›

How to Make Vegan Tzatziki. It all starts with my 2-Ingredient Coconut Yogurt, which creates the perfect creamy base for this dip. Next comes a finely grated cucumber, garlic, lemon juice, salt, and pepper! Last but not least is dill, which adds some much-needed herby flavor – serious swoon!

Tzatziki is a creamy cucumber yogurt dip (or sauce) made from simple ingredients including strained yogurt (or Greek yogurt), cucumbers, garlic, and sometimes fresh herbs such as dill or mint. Traditionally, it is made from strained sheep or goat's milk yogurt, but a full-fat Greek yogurt works just fine in this dip.

Nutritional Profile of Tzatziki

So, it offers fewer carbohydrates and calories, making it suitable for weight loss. Tzatziki has little fat from yoghurt, milk, or vegetable oil but does not contain many calories. In addition, it is an excellent source of vitamins like vitamin C, vitamin A, and calcium.

Although both of these delicious sauces start with a T, tzatziki is a refreshing cucumber and yogurt-based Greek dip while tahini is the Middle Eastern condiment that's a paste (similar to peanut butter) made from toasted and ground sesame seeds.

Tzatziki sauce is a creamy cucumber sauce that is most often made with simple ingredients including, Greek yogurt, cucumbers, garlic, fresh herbs, olive oil and lemon juice. We've created the most delicious Easy Tzatziki Sauce made with sour cream instead of full-fat Greek yogurt.

Try my hummus, tahini sauce, chipotle sauce, cilantro lime dressing, pico de gallo, tomatillo salsa, or guacamole next!

Tzatziki sauce is perfect healthy snack, especially thanks to protein-packed greek yogurt, shredded cucumber and anti-inflammatory garlic. It's as simple as it sounds: yogurt cucumber sauce!

Traditionally speaking, no, tzatziki isn't vegan-friendly as it has historically been made with dairy yoghurt, however, it's just as simple to make a plant-based version with all the same flavours and textures.

Tzatziki will last about four days in the fridge before it starts to go bad. While you can freeze it, it will change a bit in regards to texture and consistency when it comes time to thawing it out.

Health-wise, tzatziki contains only 54 calories per a 45 gram serving; it also comes with only 8 grams of carbohydrates and a negligible amount of sodium. Which to Pick? If you make your determination based on health concerns, then hummus is clearly the less healthy dip, with high sodium being a particular concern.

Is tzatziki healthier than ranch? ›

Tzatziki made from low-fat Greek yogurt checks a lot of other healthy boxes. That two-tablespoon serving contains around 50 calories and 1.7 grams of fat, which is much less than ranch dressing and other creamy dips.

Tzatziki sauce should be kept in a sealed container and stored in the refrigerator when you're not using it. As long as it's stored properly, you can expect homemade tzatziki to last about three to four days.

When it comes to calories, tahini tends to be more calorically dense due to its higher fat content. On the other hand, tzatziki, with its lower fat content and higher water content from the cucumber, can be a lighter option in terms of calories.

The seeds are ground until they form a thin paste-like sauce—it's the same process for making any type of nut butter, except that instead of cashews or almonds, you're using sesame seeds! Tahini is vegan, gluten-free, and nut-free; unless you have a sesame allergy, it's totally safe to eat.

Though its name sounds similar to the Middle Eastern condiment tahini, Tajín has little in common with the sesame paste, and in fact was named after an archeological site where its founder learned the Nahuatl word for chile, Aji.

Alpro Greek Style Oat/Coconut/Soy

The oat Greek yogurt is fortified with pea protein, while the coconut doubles down on the fruit, using coconut milk (45%) and coconut water (20%). Unlike the soy-based version, these two yogurts have no added sugars, while the oat one is the only variant that is not gluten-free.

Yogurt is a healthy and nutritious food consumed around the world. Though it's traditionally made from cow's milk, vegan versions use nondairy plant sources like almonds, soy, coconuts, peas, oats, or cashews.

Tzatziki is a Mediterranean dip or spread that's usually made with dairy yogurt.