greek yoghurt

A fresh, healthy and FAST condiment sauce you can make ahead of time and keep in the fridge. This greek dip is especially great on lamb and chicken, but makes almost any food taste extra yum!
Prep Time: 5 mins
Total Time: 5 mins
Serves: 4
Course: Dinner, Lunch
Cuisine: Mediterranean
Dietary Requirements: Egg-Free, Fructose-Free, Gluten Free, Nut-Free, Pescatarian, Pregnancy-Safe, Vegetarian


Healthy Tzaziki (Greek Cucumber Yoghurt Sauce)

  • 6 tablespoon greek yoghurt full fat is best
  • 1 lebanese cucumber finely diced
  • 4 clove garlic minced
  • 1 teaspoon oregano dried or fresh
  • 1 lemon use all the juice and the zest
  • Salt and pepper to taste


To make the tzaziki yogurt sauce

  • Get a small mixing bowl and gently spoon the diced cucumber, yoghurt, lemon juice, oregano and garlic together
  • Season with salt and pepper and place in the fridge, ready and waiting whenever you need it.


You can save heaps of time by making a batch ahead of time. If you’ve bought fresh yoghurt it should easily keep in the fridge for 5 days. 
Nutrition Facts
Healthy Tzaziki Greek Yogurt Sauce
Amount Per Serving
Calories 42 Calories from Fat 9
% Daily Value*
Fat 1g2%
Saturated Fat 1g6%
Cholesterol 1mg0%
Sodium 12mg1%
Potassium 160mg5%
Carbohydrates 7g2%
Fiber 1g4%
Sugar 3g3%
Protein 3g6%
Vitamin A 92IU2%
Vitamin B3 1mg5%
Vitamin C 17mg21%
Vitamin K 15µg14%
Calcium 59mg6%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

NB: All main course recipes use quantities from the ‘Female Healthy Weight Maintenance’ Stream of the 28 By Sam Wood program. So if you’re a male, feel free to bulk it up.

If you’re looking for sustainable weight loss, why not check out our 28 By Sam Wood Weight Loss Program?

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Healthy Tzaziki (Greek Cucumber Yoghurt Sauce)

  • 1.5 tablespoon greek yoghurt
  • 1/4 lebanese cucumber finely diced
  • 1 clove garlic minced
  • 1/4 teaspoon oregano dried or fresh
  • Salt and pepper to taste


To make the tzaziki yogurt sauce

  • Combine cucumber, yoghurt, oregano and garlic together, season with salt and pepper. (to save time you can make the Tzaziki the day before and keep it in the fridge)

Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change to their lives. Sam Wood has over 20 years experience as a personal trainer and is recognised as one of Australia’s leading experts and media commentators in the health & fitness industry. Sam is the founder and personal trainer of 28, Australia’s #1 home fitness and nutrition program, and he's also the proud owner of Australia’s largest personal training studio, The Woodshed, based in Brighton, Melbourne.