Tzatziki Sauce

Tzatziki sauce with sour cream and Greek yogurt is full of flavor with a kick from garlic and onion. This Greek yogurt dip makes a healthy veggie dip or delicious sauce for meat and fish.

top down view of the healthy veggie dip tzatziki with sour cream in a white ceramic bowl; the sauce is topped with fresh cracked pepper

This recipe was originally posted April 2013 and updated January 2020.

Confession: I am not much of a fan of Greek yogurt. I have tried and tried, but I am just not a big fan. Be it fruity or one of the new super thick plain yogurts, there is just something in the background of Greek yogurt and I am just ehh.

So why am I here sharing a yogurt sauce? Because I do LOVE tzatziki sauce! If you go to a Persian restaurant, get yourself some tzatziki with fresh, warm pita bread. Or layer it in your gyro, or as a healthy veggie dip, or on salmon or with kabobs. Yummmm.

With fresh lemon juice, some garlic, herb, and cucumber (or even without the cucumber), Greek yogurt is transformed.

a hand scooping Greek yogurt dip tzatziki sauce with a chip in a white bowl with marble background

Why is this Greek yogurt dip special?

This recipe is different for 2 reasons:

First, my recipes is for tzatziki with sour cream… which is completely blasphemous of course, but I’m American and this is how we screw with other culture’s foods.

Sour Cream.

Why? Because the sour cream tames the yogurt-i-ness of the yogurt. Tames the tang. Makes it more dippy and less saucy too. And I think, sour cream and yogurt together are DELICIOUS.

The other reason I love this recipe is because of all the other ingredients: dill, garlic, lemon, cucumber, and onion. Once together and after the flavors meld, the result is just a perfect delicious, creamy cool combination.

top down view of the Greek yogurt dip ingredients, each in a little clear glass bowl

Is tzatziki with sour cream healthy?

YES. This recipe is very healthy. The ingredients are simple, and I even use reduced fat sour cream.

Is tzatziki sauce low in carbs?

YES. If you do the dietary low carb or keto thing, this recipe is perfect for you. As written, this sauce serves 6 with 4 grams carbs per serving (2 grams sugar) per serving.

shredded cucumber for this healthy veggie dip in a strainer

Does tzatziki make a healthy veggie dip?

Yes, yes, and YES. Tzatziki sauce with sour cream is DELICIOUS with veggies because the flavors complement veggie dippers so well. Garlic, lemon, dill yummm.

Also, because of the sour cream, this tzatziki sauce is more substantial in texture. It’s thicker. You can scoop it with a baby carrot.

angled view of the Greek yogurt dip in a white bowl on white marble

How long with this Greek yogurt dip keep?

You can keep this recipe in the refrigerator, covered in plastic wrap, for up to 3 days.

Recipe suggestions to go with tzatziki?

  • Simple baked salmon. Season and bake at 400F until fish flakes with fork (15-20 minutes for 1-1/2 lb, depending on thickness).
  • Easy Fish Gyros. With crunchy fish and creamy tzatziki, this is a perfect solution for a busy weeknight meal.
  • Zucchini and Potato Latkes. Latkes are even better with added zucchini.
  • Greek-Style Chicken Drummies. Use the air fryer to make perfect crispy juicy chicken drummettes.

Also, check out my 10 Healthy Snack Ideas for the Workweek. Easy prep for while you are at the office.

a silver spoon scooping healthy veggie dip tzatziki recipe in a white bowl, white marble background

Last Tips!

  • Use the large holes of a cheese grater to shred the cucumber.
  • Be sure to squeeze out as much water as you can from the cucumber. You can do this in a clean towel. I just use my hands over the sink.
  • Opt for thicker Greek yogurts. The new super thick Icelandic yogurts work really well too.
  • Do not be tempted to add more than just a small clove of garlic. Trust me!
Image for Pinterest with Tzatziki Sauce text overlay
a hand scooping tzatziki sauce with a chip in a white bowl with marble background

Tzatziki Sauce

Tzatziki sauce with sour cream and Greek yogurt has a kick from garlic and onion. This Greek yogurt dip is a healthy veggie dip or sauce for meat and fish.
5 from 2 votes
Print Pin Rate
Course: Sauce
Cuisine: Greek
Keyword: Greek yogurt dip, healthy veggie dip, tzatkiki sauce, tzatziki recipe, tzatziki with sour cream, yogurt sauce
Prep Time: 15 minutes
Total Time: 15 minutes
Authur: Erica
Servings: 6 people
Calories: 58kcal


  • 1 cup plain Greek yogurt
  • ½ cup reduced fat sour cream
  • 1 small (½ cup) cucumber peeled, seeded, shredded (see Notes), and water squeezed out
  • 1 Tbsp fresh lemon juice
  • ½ Tbsp dried dill
  • ½ tsp kosher salt
  • ¼ tsp coarsely ground pepper
  • 1 small clove garlic minced
  • 2 Tbsp red onion very finely diced


  • Combine all ingredients in a bowl.
  • Refrigerate 2 hours before serving to combine flavors.


If your onion is very fresh or particularly pungent, put the chopped onion in a strainer and run under water for 30 seconds to take the edge off before adding to the rest of the ingredients. We want the kick, but we don’t want it crazy overpowering.
Use the large holes of a cheese grater to shred the cucumber.
Calorie estimation is approximate. Per serving, there are 4g carbs (2g sugar).


Calories: 58kcal


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