In this post, you’ll learn how easy it is to make Healthy Tzatziki Sauce and the many ways you can enjoy it! Plus, it's dairy-free and clean eating!
If you're looking for more delicious sauces and dips, check out my Queso Dip With Ground Beef, Cauliflower Cheese Sauce, and Caramelized Onion Dip.
In This Post You'll Find:
If you're anything like me, you understand that sauce can either make or break a dish.
But guess what? Clean sauces can make all the difference (check out my Beginner's Guide To Clean Eating for more on this!). They'll help you enjoy your healthy food, can be very easy to make, and are additional sources of beneficial nutrients!
This healthy Tzatziki sauce recipe is light, refreshing, and tangy (which makes it perfect for both savory proteins and veggies). Oh yeah, it's also dairy-free!
Whether it's added to Oven-Baked Asparagus Fries or Grilled Chicken Wings, think of this dip as a transformative caress of flavor. Too poetic? Well, that's just what happens when I meet a sauce this delicious!
Reasons You'll Love It
- Super quick to prepare
- Creamy and delicious
- It's healthy and dairy-free!
- Stores easy
Ingredients For Healthy Tzatziki Sauce
Raw cashews: Cashews are the magic that make this sauce come together. You'll need to soak them so they're nice and soft for making a creamy consistency, just like I do with my 4-Ingredient Cashew Sauce. If you'd prefer to substitute the cashews with yogurt, I recommend using a full-fat plain Greek Yogurt.
Tahini: Tahini will add a nice tang and richness to the sauce, like it also does in my Grilled Eggplant with Tahini Yogurt Sauce. If you need a substitute for tahini, you could use almond butter, cashew butter, or even sesame oil.
Garlic: For this Tzatziki recipe, garlic adds a savory balance to the zest and tanginess of the lemon juice, dill, and Greek yogurt. You could use garlic powder, but it wont be quite as potent.
Fresh dill: Fresh dill will really stand out and make this sauce pop, but you can use dried dill if you don't have access to fresh dill.
Step By Step Instructions
- Step 1: Soak your cashews in room temperature water for 2-3 hours, soaking them in boiling hot water for 20 minutes will also work.
- Step 2: In a food processor (For tips on how to use one, check out my Beginner’s Guide to Food Processor | How to Use a Food Processor), combine the soaked cashews, tahini, garlic, cucumber, hemp seeds, almond milk, fresh dill, Italian parsley, lemon juice, and spices.
- Step 3: Blend all the ingredients until you get a smooth consistency.
- Step 4: Plate with veggies, chips, and anything you like. Drizzle with olive oil and serve.
Healthy Tzatziki Sauce Goes Well With:
- Chips: Whether you're talking Baked Pita Chips, Whole Wheat Olive Oil and Herb Crackers, corn tortilla chips, or Sweet Potato Chips, this sauce is a great dip.
- Veggies: One of my personal favorites. I usually use carrots, cucumbers, and cherry tomatoes.
- Rice Cakes: This tzatziki on rice cakes is also great and this way you could add a drizzle of olive oil or feta too.
- Wraps or Sandwiches: Wraps or sandwiches are a great choice to add a little sauce to, like this Turkey, Avocado and Hummus wrap.
Recipe FAQs
Tzatziki sauce can last for around 4-5 days in the fridge. Store it in an airtight container to keep it fresh. Check out my Ultimate Guide To Meal Prep Containers for my favorite containers to keep food fresh.
When freezing, you can keep your Tzatziki sauce in the freezer for up to 3 months. Just know that its texture can begin to change the longer it’s frozen.
While this recipe is dairy-free and uses cashews, if you're making a Tzatziki with yogurt, I recommend using full-fat plain Greek Yogurt.
More Healthy Sauce Recipes
For those of you who like to keep things saucy, here are some of my other favorite recipes.
Healthy Tzatziki Sauce
Equipment
*This post may contain affiliate links for products I use often and highly recommend.
Ingredients
- ½ cup raw cashews soaked in water for 2-3 hours
- 1 tablespoon tahini
- 1 clove garlic whole
- ¾ cups cucumber (½ large), diced
- 1 tablespoon hemp seeds
- 2 tablespoon unsweetened almond milk, plus more as needed
- 2 teaspoon fresh dill
- 2 tsp Italian parsley
- 2 tablespoon freshly squeezed lemon juice
- ½ teaspoon sea salt
- ¼ teaspoon black pepper
Instructions
- If you have not yet soaked your cashews in room temperature water for 2-3 hours, I've found soaking them in boiling hot water for 20 minutes will also work. That being said, I highly recommend soaking the cashews for a smoother texture.
- In a food processor, combine the soaked cashews, tahini, garlic, cucumber, hemp seeds, almond milk, fresh dill, Italian parsley, lemon juice, sea salt, and black pepper and process until smooth.
- The mixture should we thick, but pourable.
- To loosen, add more milk, as needed.
Notes
- Drain cucumbers well to prevent excess moisture from making the tzatziki watery.
- Use fresh herbs like dill and parsley for the best flavor—dried versions won’t provide the same freshness.
- Let it rest in the fridge for at least an hour before serving to allow the flavors to meld.
- Adjust consistency by adding more almond milk if the sauce is too thick.
Nutrition
This post may contain affiliate links for products I highly recommend.
Lacey Baier
This homemade healthy tzatziki sauce is light, refreshing, and packed with flavor! It’s made with Greek yogurt, fresh cucumber, garlic, and a hint of lemon—perfect as a dip, spread, or dressing. I love pairing it with grilled meats, roasted veggies, or pita chips. Plus, it’s super easy to make and much healthier than store-bought versions.