Cucumbers, dill, mint, and chives are combined with lemon juice and lactose-free yogurt in this Low-FODMAP Greek Tzatziki Sauce recipe.
I would have to say that Mediterranean food is becoming one of my favorite cuisines. I love the flavors, and the blends of herbs and spices. It’s also really healthy too! I recently decided to try making my own tzatziki sauce that is not only delicious, but also low-FODMAP. I was pleasantly surprised to find this lactose-free Greek yogurt from Fage at the grocery store. If you are lactose-intolerant, it is a great option for this recipe. Instead of garlic, I used Fody Garlic Infused Olive Oil, which gives a mild garlic flavor and scent. My tzatziki sauce recipe is slightly different from others in that I also add chives. Chives gives the sauce an extra kick of flavor that may be missing by omitting the pungent garlic from the recipe. Plus, I just love chives!
Of course, the main ingredients which give tzatziki sauce it’s distinctive flavor are cucumber and a combination of mint and dill. All of which are low-FODMAP and give this sauce a cool, fresh flavor. I use my Hamilton Beach Food Processor to grate the cucumber. I’ve had this food processor for at least five years now and it’s still going strong after moderate use. (Affiliate link: as an Amazon Associate, I earn from qualifying purchases.) You can peel the cucumber before shredding, or leave the peel on. It’s up to you. I usually leave the peel on because it adds more beneficial fiber to my diet.
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Try this Low FODMAP Greek Tzatziki Sauce with my Greek Grilled Lemon Chicken, Grilled Paprika Shrimp, or any other meat that could use a sauce to cool it down. In my next post, I will be sharing a delicious grain bowl recipe that incorporates this tzatziki sauce. Enjoy!
You may enjoy these other low-FODMAP sauce and dressings from my collection:
Low-FODMAP Greek Tzatziki Sauce
Ingredients
- 1 cup shredded cucumber (about 1 small cucumber)
- 1 cup Greek yogurt (lactose-free if needed)
- 1 tablespoon chopped fresh dill
- 1 tablespoon chopped fresh mint
- 1 tablespoon chopped fresh chives
- 1 tablespoon lemon juice
- 1 tablespoon Fody Garlic Infused Oil
- 1/2 teaspoon salt
Instructions
- Squeeze as much liquid out of the shredded cucumber as you can. I do this by taking a handful of the shredded cucumber and squeezing over the sink. Transfer the drained, shredded cucumber to a medium bowl.
- Add the remaining ingredients and stir well. Let sit five to ten minutes to let the flavors meld together. Serve right away or refrigerate for later. This sauce will keep in the refrigerator for several days.
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According to the FODMAPfriendly app, cucumber is not low FODMAP….
According to the Monash FODMAP app, cucumber is low-FODMAP in serving sizes of 1/2 cup chopped and under. One small cucumber is about 1 1/2 cups chopped, so 1/4 of this recipe should be under that 1/2 cup serving size. If you are still having issues with that serving size, you could try peeling the cucumber to make it easier to digest. Hope this helps.