Sauces and Dips GreekLemonDillVegetarian

Tzatziki

Name: Tzatziki
Cuisine: Greek
Ingredients: 2 cups plain Greek yogurt (we used Ellenos from the Pike Place Market); 1 cup seeded cucumber, shredded or diced; 2 tablespoons lemon juice or white wine vinegar; 2 cloves garlic, minced; 1 tablespoon chopped dill; Salt and pepper (to taste)

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Contains:Dairy

High FODMAPTriggers: Garlic, Milk, yogurt or soft cheese

Fructans · Lactose

Estimated from the ingredient list only. Portion sizes aren't considered, so check the Monash University FODMAP app or your dietitian before relying on this.

Sean and Jessica made this recipe for the first time at Doug and Sonia's on boxing day 2016. It was a hit and everyone loved it!

Directions

1
Strain yogurt using a cheesecloth or coffee filter for 30 minutes to 3 hours to remove some moisture.(the Ellenos yogurt we used was so thick, it did not need straining)
2
Salt shredded or diced cucumber, then lay out on paper towel to draw out moisture.
3
Mix together yogurt, cucumber, dill, garlic, and lemon.
4
Season with salt and pepper to taste.
5
Extra lemon juice and a hint of cayenne pepper were added to spice it up a bit.
6
This tzatziki is hailed as "the worlds best "on Live Eat Learn , where we got the recipe .

Diets

Fits as written

Vegetarian
Pescatarian
Gluten-free
Egg-free
Nut-free
Halal-friendly
Mediterranean
Low-carb
Atkins
Low-sodium

Works with easy swaps

Vegan (1)

plain Greek yogurt → unsweetened dairy-free yogurt

Dairy-free (1)

plain Greek yogurt → unsweetened dairy-free yogurt

Paleo (1)

plain Greek yogurt → unsweetened dairy-free yogurt

Low FODMAP (2)

plain Greek yogurt → lactose-free yogurt
garlic → garlic-infused olive oil

Some other ingredients are only low FODMAP in small portions.

How we decide

Vegetarian:: No meat, poultry, fish, shellfish or gelatin (including stock made from them).
Vegan:: Vegetarian, plus no dairy, eggs or honey.
Pescatarian:: No meat, poultry or gelatin; fish and shellfish are fine.
Gluten-free:: No wheat flour, pasta, bread, soy sauce, barley, rye, couscous, beer or oats (unless certified gluten-free).
Dairy-free:: No milk, butter, cream, yogurt, cheese or other dairy.
Egg-free:: No eggs, egg noodles or mayonnaise.
Nut-free:: No peanuts or tree nuts (almonds, walnuts, cashews, pistachios and so on).
Low FODMAP:: Rated from the ingredient list; see the Low FODMAP badge on each recipe.
Halal-friendly:: No pork products, alcohol or gelatin. This can't confirm halal sourcing.
Paleo:: No grains, legumes, dairy, refined sugar or seed oils.
Mediterranean:: No red or processed meat and no butter, lard, margarine or cream as cooking fats.
Low-carb:: About 20 g net carbs (carbs minus fiber) or less per serving, from the nutrition estimate.
Keto:: About 10 g net carbs or less per serving, with at least 55% of calories from fat.
Atkins:: About 10 g net carbs or less and 5 g sugar or less per serving.
High-protein:: 25 g protein or more per serving.
Low-sodium:: About 600 mg sodium or less per serving.

Based on the ingredient list and nutrition estimate only. Hidden ingredients in packaged foods, and cooking methods, aren't visible to us. Check labels, and for medical diets or allergies ask your doctor or dietitian.