Tzatziki (Yogurt and cucumber sauce)

May 11, 2026

Tzatziki is the crown jewel of Greek and Mediterranean cuisine. This sauce is not only exceptionally refreshing, but it is also a nutritional ally thanks to the yogurt probiotics and the cucumber’s hydrating properties. Unlike industrial sauces made with refined oils or sugars, homemade tzatziki is light, easy to digest, and versatile. When seasoned with Bonsalt, we bring out the lemon’s citrusy note and the aroma of dill without adding sodium, making it the ideal dressing to support your cardiovascular health and maintain fluid balance.

Estimated time: 15 minutes

Difficulty: ⭐

Servings: 4 people (as a side)

Ingredients

2 plain Greek yogurts (unsweetened and preferably lactose-free if you want it easier to digest)
1 medium cucumber
1 small garlic clove (without the germ)
2 tablespoons extra virgin olive oil (EVOO)
Juice of half a lemon
1 teaspoon of Bonsalt 0%
A pinch of white pepper
Fresh dill or chopped mint

Nutritional Analysis and Total Macros

A light, protein-rich, sodium-free sauce. Here is the breakdown per serving:

Category	Nutrient / Component	Amount (per serving)	Benefit and Source
Macronutrients	Protein	4.2g	Probiotics and dairy quality
	Healthy Fats	6.5g	Monounsaturated fatty acids (EVOO)
	Carbohydrates	3.1g	Low glycemic impact
Key Minerals	Potassium (Bonsalt)	280mg	Muscle health and fluid balance control
	Sodium (Bonsalt 0%)	0.0mg	Blood pressure control
Vitamins and Others	Fiber	Minimal	Contribution from fresh cucumber
	Total Calories	85 kcal	Light, satisfying dressing

Professional Step-by-Step Preparation

Cucumber treatment (Key): Wash and peel the cucumber. Grate it with a coarse grater. Place it in a colander with a pinch of Bonsalt 0% and let it rest for 10 minutes. Then, squeeze it firmly with your hands or a cloth to remove as much water as possible. This step is vital so the sauce does not turn watery.
Yogurt base: In a large bowl, pour in the Greek yogurts and gently beat them with a spoon until creamy.
Flavoring: Add the crushed garlic clove (or very finely chopped), the olive oil, the lemon juice, and the white pepper.
Combining: Fold the well-drained cucumber into the yogurt mixture. Add the fresh dill or chopped mint.
Technical seasoning: Add the teaspoon of Bonsalt 0%. Because it contains no sodium, Bonsalt lets the cucumber’s freshness and the lemon’s acidity shine without masking the natural flavors.
Resting: Chill in the refrigerator for at least 30 minutes before serving. This allows the flavors to meld and the garlic to mellow.

Nutritionist Tips

Tzatziki is an excellent option for replacing mayonnaise or heavy sauces in sandwiches, grilled meats, or as a "dip" for vegetable crudités. By using Bonsalt 0%, we eliminate the main risk factor of regular salt in sauces: water retention and hypertension. Greek yogurt provides calcium and protein that, together with the water in the cucumber, make this sauce a highly hydrating and nutritious addition.

It’s the perfect recipe to enjoy a fresh, healthy, and flavorful dressing with your friends or family!