Is Tzatziki Sauce Keto Friendly

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High Fat Sauces + Dips

Best TZATZIKI Low Carb Sauce Recipe for KETO DIET

If you missed it yesterday, heres a roundup post of other high fat keto sauces + dips I am loving right now! High Fat Keto Sauces + Dips are an amazing way to keep up with your fat macros!

If youre not sure what that means, check this post out on macros, and how to make them count! This is a great way to get into ketosis and stay there!

Can I Skip Salting The Cucumber

You can, but I don’t recommend it. Cucumber is about 96% water. Salting cucumber helps the vegetable to release some of its water. If you skip salting, you will end up with Tzataki that is watery and will continue to get more watery the longer it sits. This means it won’t last as long in the refrigerator.

Why Tzatziki Is Keto

The keto diet encourages eating foods that are high in fat and low in carbohydrates. Tzatziki is a prime example of these types of foods. Made with full-fat dairy, it packs in the fat percentage to boost ketosis while offering only a small number of carbohydrates. Each of the above brands fits within the keto diet, but its still important to check the label for the carbohydrate counts if you are trying to fit within a certain range for the keto diet.

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Diets That Are Perfect For Keto Tzatziki

  • Keto and Low-Carb: This delicious keto tzatziki only has 2 grams of net carbs per serving.
  • Gluten-Free: This recipe is free of gluten products.
  • Grain-Free: This tzatziki does not require grain products.
  • Nut-Free: There are no peanuts or tree nuts within this dish.
  • Coconut-Free: This recipe is free of coconut products.
  • Vegetarian: This keto sauce is vegetarian-approved!
  • Sugar-Free: This tzatziki recipe is sugar-free.

Cedars Foods Cucumber Garlic Dill Tzatziki

Chunky Tzatziki Sauce

The list of ingredients in Cedars Foods Cucumber Garlic Dill Tzatziki is:

  • Yogurt
  • Cucumbers
  • Sugar: 1 g
  • Protein: 1 g

Keep in mind that there are many recipes online for homemade tzatziki sauces that are keto-friendly. If you would rather make this recipe at home or want to get creative, doing a quick google search will bring up many different tzatziki recipes to try.

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How To Make Tzatziki

Its SO simple!

This tzatziki recipe requires almost no work, minimal ingredients, and a few cooking materials: a mixing bowl, grater, and a cheesecloth! There is no cooking required, bringing the total time to a grand total of 5 minutes.

Before you know it, youll have an incredibly satisfying dip/sauce/bowl of deliciousness!

What Is Tzatziki Sauce

Tzatziki Sauce is a classic Greek condiment made from 3 main ingredients: garlic, cucumber, and yogurt. What makes it so amazing is that it feels a lot healthier than most creamy dips because of the Greek yogurt and cucumbers which make it really light tasting and even refreshing.

Traditionally Tzatziki sauce is served with appetizers, side dishes and vegetables, and any type of roasted or grilled meat. And when all else fails, just eat it by the spoonful.

If you arent familiar with Tzatziki sauce right now, you will certainly be in love with it after your first batch! And one of the best parts is that it only takes 5-10 minutes to whip together.

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Easy Keto Greek Tzatziki Sauce

Greek Tzatziki sauce. What can I say but that I love it?

Need to add a little zing to grilled meats? Hit it with a little tzatziki sauce.

Does your Summer tomato sandwich need a little lift? Slather on some creamy tzatziki.

Need a refreshing dip for that beautiful vegetable tray? Include a bowl of tzatziki.

Dress up that pretty Summer salad with a refreshing creamy garlicky cucumber dressing made of thinned tzatziki.

If youve ever ordered a meal from a Greek or Mediterranean restaurant, youve probably had tzatziki. Its most often served in a little condiment cup at the side of the plate with lettuce, cucumbers, and tomatoes. Its meant to go on your grilled meat, but it tastes good on EVERYTHING!

What Can I Use Instead Of Tzatziki

Keto Style Gyro Meat | Keto Tzatziki sauce

If youve ever seen tzatziki, you would know hummus has the same texture and appearance, which means its a suitable alternative. Its safe to say that the flavor profile of the hummus is pretty similar as well. Hummus has tahini along with olive oil and garlic which creates a unique flavor profile.

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Is Store Bought Tzatziki Sauce Keto

Most store-bought Tzatziki sauces should be keto-friendly, but not all. The only real way to tell would be to check product packaging carefully paying close attention to the ingredient list and nutrition labels.

Tzatziki is a sauce you typically prepare from scratch.

That isnt to say you cannot buy it pre-made, but its just not generally done in this way.

So, for the most part, you need to check the recipe you are following and the nutritional information provided there.

If it isnt youre going to need to run some calculations yourself.

Nevertheless, assuming you were to buy it in-store.

If I take the Marketside Tzatziki Style Dip from Walmart as an example.

We can see how and why it can be consumed in moderation on the keto diet.

Here is the full ingredient list followed by the nutritional content:

Cultured Cream, Cucumber, Garlic, Salt, Modified Corn Starch, Potassium Sorbate , Citric Acid, Sugar, Dehydrated Garlic, Lemon Juice from Concentrate , Maltodextrin, Yeast Extract, Dehydrated Onion, Spices, Parsley Flakes, Carrageenan, Gelatin, Mono- and Diglycerides, Disodium Phosphate, Carob Bean Gum, Lactic Acid, Natural Flavor

Now I have bolded sugar.

Its not great, is it?

But here is what it looks like nutritionally.


So, even though it has sugar, it really is not too much.

And this is taking a Tzatziki that does include sugar in the recipe.

You likely will be able to find those that dont.

Besides, you are getting a decent amount of fats too.

Do I Need To Drain Cucumbers Before Starting

While it’s not required, it does help your keto low carb tzatziki sauce last longer. To drain the cucumbers, you will just need to shred them and place them in a colander. Give them a couple of sprinkles of salt and allow them to rest for 30-45 minutes. This will let the water drip out naturally. Then simply follow the recipe as directed.

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How Long Does Homemade Tzatziki Last

Homemade tzatziki sauce will last 2-3 days in the refrigerator. Because it includes fresh vegetables , they begin to lose a lot of moisture and make the Greek tzatziki sauce runny.

This easy tzatziki sauce recipe makes 1 1/2 cups, so you can always cut it in half if you wont eat it within a few daysbut I dont think that will be a problem!

How To Make Tzatziki With Sour Cream

Whole30 Tzatziki Sauce (Paleo, Keto)

The creamy low-carb sauce comes together in just a few simple steps:

  • Without removing the skin, grate the cucumber.
  • Squeeze as much moisture out of the grated cucumber as possible.
  • Add sour cream, grated cucumber, fresh dill, garlic powder, and fresh lemon juice to a small bowl. Stir well to combine ingredients.
  • Enjoy immediately or cover and store in the refrigerator. The sauce will be even better after its had time to chill.

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    Review Of Tzatziki Nutrition

    Each brand has a unique recipe for their tzatziki, but they all have pretty similar components including yogurt or cultured cream, cucumber, and other flavorings like herbs and garlic. Some include preservatives, either natural or not, so make sure to check the label if additional preservatives are a concern to you. While the nutrition components vary slightly across brands, all of the above are still suitable for the keto diet.

    Keto Tzatziki Sauce Recipe

    Looking for a lip-smacking dip to pair with those juicy grilled meats on the keto diet? Your search ends here!

    Ive brought you the easiest keto-friendly recipe that you can make in just 5 minutes!

    But heres a twist: This recipe uses Sour Cream instead of Greek Yogurt that makes a really really thick Tzatziki sauce!

    Here is a complete list of ingredients:

    • Cucumber

    Get the complete recipe from Health Starts in the Kitchen.

    You can store the leftover sauce in the fridge in an airtight container for up to 3 days.

    In fact, I find the second-day Tzatziki to be much more flavorsome as it gets time to fuse well with the ingredients!

    Here are my personal tips to enhance your Tzatziki experience:

    • Mincing the cucumber in a food processor will give a much smoother texture.
    • Squeeze out all the juice from the cucumber to get a thicker texture in your dip!
    • Choose the freshest items for the best aroma and taste!
    • Let the dip come down to room temperature when pairing it with warm dishes.

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    How To Make Keto Tzatziki Sauce:

    This sauce is so simple to make!

  • Start by grating the cucumber. Youll want to make sure you get as much moisture out of it as you can so that it doesnt make the sauce watery. Place the cucumber in a heavy duty paper towel, cheesecloth, or a clean dish towel, wrap it up, and then squeeze to remove the water from it.
  • Add the dried cucumber to a large bowl along with all of the other ingredients and then stir to combine.
  • Thats it! Some people put theirs in a food processor to make the dip smoother but I like the little bits of cucumber. Feel free to do whatever you like best.

    Note: The longer you let this dip sit the more the flavors develop. I recommend making it the night before and letting it sit in the refrigerator overnight. If you are in a hurry give it at least 1 hour before using.

    Is Tzatziki Sauce Keto Friendly

    Keto Tzatziki Sauce with Sour Cream

    Tzatziki is a traditional Mediterranean sauce that is used in many different dishes. It is traditionally made with healthy ingredients like Greek yogurt and cucumber. Tzatzki is a high fat, low carbohydrate food that is suitable for the ketogenic diet.

    How to Make Keto-Friendly Greek Yogurt with Kefir and Cucumber Recipe Type : Dessert Cuisine: Greek Serves : 2 Ingredients 1/2 cup Greek yoghurt 1 cup fresh cucumbers, peeled and cut into bite-sized pieces 1 Tbsp olive oil 2 cloves garlic, minced 1 tsp lemon juice Salt and pepper to taste Instructions Combine all ingredients in a blender or food processor and puree until smooth.

    Store in an airtight container in the fridge for up to 3 days. Recipe Notes If you dont have a yogurt machine, you can use a hand blender to make this recipe.

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    What Is In Keto Tzatziki Sauce

    • Sour Cream Weve subbed in sour cream in place of the Greek yogurt. It reduces the carbs even further and adds a little extra fat. With the tang from the lemon juice and vinegar I dont even notice the difference.
    • Cucumber You can use regular cucumbers for this but I highly recommend English cucumbers if you can find them. Regular cucumbers will need to be peeled because their skin is tougher and slightly bitter. They also have big seeds which add to the bitterness. English cucumbers dont have seeds and their skin is soft so they dont need to be peeled before grating them.
    • Garlic

    Ingredients To Make Keto Tzatziki Sauce

    • Greek yogurt Make sure youre getting PLAIN Greek yogurt, with no sugar added.
    • Cucumber I like using English cucumbers because you can eat the peel and the seeds are tiny.
    • Salt Kosher salt is my first pick.
    • Garlic Fresh garlic is best!
    • Dill Fresh dill adds so much flavor to this keto Tzatziki Sauce recipe.
    • Lemon juice A tiny bit of fresh lemon juice goes a long way!

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    Why Do You Use An English Cucumber When You Make Tzatziki

    First off, you may be wondering why you use an English cucumber verses a regular old cucumber? There are a few key differences in the two that make an English cucumber ideal for tzatziki.

    A traditional garden variety cucumber is thicker and shorter. It contains large seeds and has a thick, tough skin.

    Alternatively, an English cucumber is much longer and thinner. It is sweeter in flavor and has much smaller seeds.

    It also has a much thinner skin, which is why they are wrapped in plastic at the grocery store. The fact that the skin is thinner means you dont have to peel it when you make tzatziki.

    What Do You Serve With Keto Tzatziki With

    Easy Tzatziki Sauce Recipe

    Oh, the options are pretty much endless! I have so many favorite ways to eat this gluten free creamy cucumber sauce on a keto diet it’s hard to choose just one. Here are a few keto recipes and ways to incorporate this into your keto meal plan:

    • Salads – Drizzle it on a salad like my Keto Greek Salad. Its texture is ideal for dressing, and it adds an amazing flavor element that’s irresistible.
    • Meat – Whether it’s grilled chicken breasts, salmon, or even steak, you can go wrong with adding it on top. You’ll be amazed by how well it tastes.
    • Veggies – Not only does tzatziki go well with fresh vegetables like carrots, broccoli, or cucumbers, it’s also good on roasted veggies too. So, don’t forget to add it to your next batch of roasted vegetables.
    • Meatballs – While it technically falls under the meat category, meatballs are excellent with a little bit of this sauce on top. My husband loves it on lamb meatballs.

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    Zesty Tzatziki Dip Keto Friendly

    This dip is magic in a way that compliments almost any dish.A refreshing chilled sauce that will surely bring your tastebuds to life. This is one of my favorite weekly Keto recipes, because it is super quick and easy, and can be kept in the fridge for days. It’s even better after a day or two later, after soaking up all those delicious aromas.

    I’ve found that so many mediocre dishes can be transformed just by adding a side of this tzatziki. It is perfect for the warmer months, as it is served cold, tastes light, and is PACKED with fresh flavors. One bowl, a few ingredients, and voila. You’re experiencing the joy of a simple, yet life-altering dish.

    What Sauces Can You Eat On Keto

    Our fatty meats can get really lonely sometimes and we definitely need an accompaniment!

    A Ketogenic diet is filled with high-fat, thick meats and sometimes you really need a dip or a dressing to add variety.

    For example, if you are going to have the same steak day after day, rotating the dips gives you a new taste every day!

    One day you are having bacon with the spicy Ranch, next time you may have Tzatziki sauce and might even go for some Mustard later.

    I sometimes enjoy over-powering dips that completely mask the taste of your food!

    Even a healthy Subway sandwich needs the right amounts of sauces to make it perfect!

    Without any further ado, lets look at some keto-friendly dips and sauces to add variety in our lives!

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    How To Prepare The Cucumber

    Did you know that cucumbers are 95% water? Thats why its so refreshing to eat them raw.

    But you dont want all that liquid going into a keto tzatziki sauce. The key to this recipe is to remove as much of the moisture from the grated cucumber as possible.

    To do this, I recommend taking a handful of grated cucumber at a time and squeezing it between your palms over the sink. Set it on a paper towel until youre ready to use.

    Alternatively, you could add the grated cucumber to a fine mesh sieve and press with paper towels to squeeze out the liquid.

    Finally, you could salt the cucumbers to draw out the water. Add the grated cucumber to a sieve over a bowl, toss with salt, then allow it to sit for about 15 minutes.

    Once the time is up, press with paper towels or the back of a spatula to release even more water.

    If you use the salting method, you may want to reduce the amount of salt you add to the recipe.

    What Ingredients Are In This Recipe

    Keto Tzatziki Dip Recipe

    Greek Yogurt This sauce/dips primary ingredient is Greek yogurt. I use Stonyfield Organic Whole Milk Greek Yogurt. Ive tried a few different ones, but this is my favorite. You want one that is plain and full-fat to make it thick and creamy, thats why Greek Yogurt is the best!

    English Cucumber This is one of your key and very important ingredients. You really can use any cucumber, but I like to keep the skin on mine so thats why I choose to use the English cucumbers. But if you like other varieties of cucumber, or you already have one in your fridge just make sure you peel it first for best results. Otherwise, it tastes waxy which isnt exactly preferred in Tzatziki sauce.

    Also if you arent using an English Cucumber make sure you take out most of the seeds, otherwise it will make your sauce too watery.

    Garlic Simply put.garlic tastes good in pretty much anything so load it up!

    Apple Cider Vinegar This is such a great ingredient. It adds a great bite to the dip. Make sure you use Apple Cider Vinegar for those of you on the Candida Diet since white and balsamic vinegar is not allowed.

    Fresh Dill Dill is another must have for this. Its the only herb that you need, but make sure its fresh. If its not then it wont taste nearly as good. It makes a huge difference, trust me!

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