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Is Tzatziki Keto? Easy Greek Low Carb Friendly Recipe

Greek Tzatziki sauce is a popular Greek condiment made from yogurt, english cucumber, garlic, and herbs.

It’s creamy, tangy flavor profile makes it a great accompaniment to grilled meats or as a dip for vegetables. For those on the ketogenic diet (Keto), tzatziki can be an excellent addition to your meal plan because of its low carb content.

Tzatziki only has 1.2g net carbs per 2 tablespoons.

With just a few simple ingredients you can make this delicious sauce at home in no time!

Overview of Keto Diet

The Keto diet is a low-carb, high-fat nutrition plan that has become increasingly popular in recent years. It encourages the consumption of healthy fats while reducing the intake of carbs and sugars. The goal is to put your body into a metabolic state called ketosis, where it burns fat for energy instead of carbohydrates.

In order to achieve ketosis, the daily macronutrient ratio should be approximately 75% fat, 20% protein and 5% carbohydrates. This is done by cutting out starchy foods such as pasta, bread and rice, switching them for nutrient-dense alternatives such as nuts, seeds, avocados and green leafy vegetables.

The Keto diet is also known to reduce inflammation throughout the body due to its anti-inflammatory properties. Additionally, studies have shown that it can help improve brain function and increase mental clarity. Other benefits might include improved cholesterol levels and better blood sugar control.

Overall, the Keto diet requires careful planning but can provide some impressive health benefits if you follow it correctly. With delicious recipes like tzatziki sauce, you can enjoy flavorful meals without compromising your goals!

Benefits of Tzatziki Sauce for the Keto Diet

Tzatziki sauce is an excellent accompaniment to many dishes on the Keto diet. It is high in fat, low in carbohydrates, and has zero sugars. This makes it a great option for those looking to stick to their Keto macros while still enjoying flavorful meals.

Tzatziki sauce is a combination of creamy Greek yogurt, cucumbers, garlic, olive oil, fresh dill and lemon juice. The combination of these ingredients makes an incredibly flavorful condiment that adds complexity and depth to dishes without any additional sugar or carbohydrates.

The Healthy Fats found in tzatziki sauce are beneficial for the Keto Diet as they provide energy and help keep you feeling full longer. Additionally, the probiotics contained in Greek yogurt can help support gut health and digestion which is essential for successful weight loss on the Keto Diet.

Tzatziki sauce also contains plenty of vitamins and minerals such as Vitamin C from the lemon juice, calcium from the Greek yogurt, and potassium from the cucumbers which all contribute to better overall health.

Keto Tzatziki Recipe

This easy tzatziki sauce recipe tastes much better than store-bought tzatziki.

Ingredients Needed to Make Low Carb Friendly Tzatziki Sauce at Home

The ingredients needed to make a low carb friendly tzatziki sauce at home are fairly simple and easy to find.

To start, you’ll need one cup of the main ingredient- plain Greek yogurt. You’ll also need one cucumber (peeled and grated), two cloves of garlic (minced), two tablespoons of olive oil, two tablespoons of fresh dill (chopped), one tablespoon of lemon juice, and salt and pepper to taste.

Greek yogurt is an essential ingredient in tzatziki sauce as it’s what gives the dish its signature creamy texture. The cucumber adds a refreshing crunch while the garlic provides a flavorful kick. Olive oil provides healthy fats which are important for the keto diet while fresh dill adds herby notes and depth of flavor. The lemon juice helps balance out all the mediterranean flavors with its natural acidity. Finally, salt and pepper are used to enhance all the flavors and create a well balanced sauce.

Step-by-Step Guide on How To Make The Sauce

Once all the ingredients are prepared, it’s time to make the creamy tzatziki sauce.

Start by adding the Greek yogurt and grated cucumber into a mixing bowl. Then add in the minced garlic, chopped dill, olive oil, lemon juice, salt and pepper. Mix everything together until it is well blended and has a smooth consistency.

If you have a food processor, you can also just throw everything in there.

Taste test to adjust if more salt or pepper needs to be added for desired flavor.

Refrigerate for at least 30 minutes before serving so that flavors can fully combine and develop.

Enjoy!

** You can store any leftovers in an airtight container.

Keto Tzatziki Nutritional Information

The good news is this creamy keto tzatziki sauce is both low calorie and low carb!

• Serving size: 2 tablespoon
• 19 calories
• 1.4g total carbs
• .2g fiber
• 1.2g net carbs
• 1.3g fat
• 0.7g protein

Serving Suggestions for Enjoying Your Homemade Tzatziki Sauce

Tzatziki sauce is a versatile condiment that can be enjoyed in many different ways. It pairs perfectly with grilled meats like this Greek grilled octopus, roasted vegetables, and any type of keto-friendly dish. It’s also great as a dipping sauce for chips and fresh vegetables like carrots, celery sticks, bell peppers, and cucumber slices for an easy keto-friendly snack.

It can be used as a topping on burgers or sandwiches to add some creamy, garlicky flavor. Serve it alongside tacos or burritos for an extra burst of flavor. This light and refreshing sauce is also perfect for adding flavor to salads, especially greek salad, without overwhelming the delicate flavors of the greens.

You can even enjoy tzatziki sauce as part of a tapas platter if you’re entertaining guests. Serve it alongside olives, feta cheese cubes, cured meats, and other Greek-inspired appetizers for a delicious spread that everyone will love.

One of the best things about this keto tzatziki sauce recipe is how versatile it is.

Tips & Tricks For Making The Perfect Low Carb Friendly Tzatziki Sauce Every Time!

When making tzatziki sauce, it’s important to use plain Greek yogurt as opposed to other types of yogurt or regular plain yogurt. Plain Greek yogurt has a lower carb content and provides a thicker and creamier texture for the sauce. It also helps to prevent the sauce from becoming too watery due to excess moisture.

Additionally, be sure to use fresh dill for added flavor and aroma.

In order to get an extra garlicky flavor, you can add more fresh garlic, roasted garlic or even garlic powder. For a slightly different flavor profile, try adding some white wine vinegar, apple cider vinegar or red wine vinegar instead of lemon juice.

You can also customize the sauce by adding other fresh herbs such as parsley or basil.

It’s best to grate the cucumber instead of chopping it so that there’s less liquid released into the sauce. You can also squeeze out any excess liquid from the cucumber before adding it into the mixture. When adding salt and pepper for seasoning, start with small amounts and then adjust according to taste after tasting test result.

Finally, make sure you allow enough time for all of the flavors to combine and meld together by refrigerating your tzatziki sauce for at least 30 minutes prior to serving.

Low-carb tzatziki sauce is a great addition to any keto meal plan and this is a super easy recipe. Not only does it add delicious flavor and texture, but its low carb content makes it the perfect accompaniment for your favorite Greek dishes or as an appetizer when entertaining guests.

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