High Protein Tzatziki Recipe
This high protein tzatziki recipe is creamy, rich, and packed with flavor! Perfect on pita, grilled meats, veggies, or as a healthy dip for a protein boost.
Who doesn’t love a good tzatziki? It’s creamy, tangy, and downright delicious. But what if I told you we could take this simple cucumber sauce to the next level.
Today’s recipe for high-protein tzatziki isn’t just a delicious sauce; it’s also a powerhouse of healthy fats and protein—perfect for drizzling, dipping, or even eating straight from the bowl (no judgment here!).
Too busy to make this right away? Pin it for later! Pin this post to your favorite board on Pinterest and it will be there when you’re ready!
Whether you’re planning your meal prep for the week or just need a healthy snack, this recipe is a keeper. We love it with pitas, lemon Greek potatoes, turkey smashed tacos and Greek chicken skewers. I think it would be delicious as a dressing on orzo Greek pasta salad too.
Why This Tzatziki Is a Game-Changer
Unlike traditional tzatziki sauce, this recipe swaps the usual Greek yogurt base for a blend of sour cream and cottage cheese. The result? A luxuriously creamy texture that feels indulgent, but comes with a sneaky protein boost.
It’s made with simple ingredients like fresh dill, English cucumber, and a bright hit of lemon juice, making it the perfect blend of tangy, creamy, and fresh.
High Protein Tzatziki Recipe
Ingredients
- Sour cream – I always go for the full-fat version for the best flavor and richness.
- Cottage cheese – use whatever you have—2% is perfect for a lighter option that still keeps provides plenty of creaminess.
- Finely diced cucumber – I’m partial to English cucumbers for their great texture and fewer seeds. You can leave the peel on for extra crunch or take it off if you prefer.
- Fresh squeezed lemon juice – just squeeze the juice from half a lemon for a bright, tangy flavor boost.
- Fresh dill, chopped – fresh dill is my favorite, but dried dill works great too if that’s what you have—just use a teaspoon!
Instructions
1. In a medium mixing bowl, combine sour cream, cottage cheese, dill, and lemon juice.
2. Use a hand blender to mix until smooth.
3. Stir in cucumber and serve with your favorite dishes.
Tips and Tricks
- Use a hand blender, electric blender, or food processor to mix your cottage cheese and sour cream until silky smooth. This guarantees the creamy texture you want.
- A sprinkle of kosher salt, a pinch of black pepper, or even a clove of fresh garlic can amp up the flavor of the tzatziki.
- Crumble a tablespoon or two of feta cheese into the mix for a salty, tangy kick that pairs perfectly with the creamy base.
- Don’t stop at fresh dill—try a mix of fresh mint and parsley for a unique twist that’s bright and aromatic. This combo is especially great if you’re using your tzatziki as a salad dressing.
- Keep some grated cucumber aside and fold it in after blending for a chunkier texture. If your tzatziki is too thick, add more lemon juice.
- Store your homemade tzatziki in an airtight container in the fridge for up to 4 days for the best freshness. It tastes even better the next day as the flavors meld.
What to Pair With Your Tzatziki
This healthy tzatziki recipe is so versatile! Try it as a:
- Low-calorie, protein-packed snack with raw veggies or pita chips.
- Great topping for Greek foods like souvlaki or gyros.
- Salad dressing for a crisp and refreshing side.
- Spoon it over turkey meatballs or roasted veggies for a protein-packed punch.
Frequently Asked Questions
Can I use Greek yogurt instead of cottage cheese?
Absolutely! If you’re looking for a more traditional tzatziki, swap the cottage cheese for plain Greek yogurt. It’ll still be packed with protein and just as delicious.
How do I prevent watery tzatziki?
Grated cucumber holds a lot of extra liquid that can make your sauce watery. Squeeze out excess moisture from the grated cucumber using a kitchen towel or paper towel before adding it to your mixing bowl.
Can I make this dairy-free?
Yes! Swap the cottage cheese and sour cream for your favorite dairy-free alternatives like almond-based or coconut yogurts. The desired consistency might vary, so adjust with a little lemon juice or olive oil.
This tzatziki is the ultimate healthy dip: it’s packed with healthy ingredients, incredibly easy to make, and perfect for everything from TikTok-inspired snacks to sophisticated dinner spreads. Plus, it’s proof that creamy dips don’t have to be a guilty pleasure.
Try it out, and don’t forget to pair it with some toasted pita bread drizzled with olive oil and garlic salt. So good! Trust me, your taste buds (and protein goals) will thank you!
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High Protein Tzatziki Recipe
Ingredients
- 1/2 cup Sour cream
- 1/2 cup Cottage cheese
- 1/4 cup Finely diced cucumber
- 2 tbsp Fresh squeezed lemon juice
- 1 Tbsp Fresh dill chopped
Instructions
- In a medium mixing bowl, combine sour cream, cottage cheese, dill, and lemon juice.
- Use a hand blender to mix until smooth.
- Stir in cucumber and serve with your favorite dishes.
Nutrition
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