Are you on the keto diet but wondering whether Tzatziki sauce is keto-friendly? Well, you’ve come to the right place. Today, I’ll be breaking down this creamy Greek condiment in all its glory to find out. Here is what you need to know.
So is Tzatziki sauce keto? Tzatziki sauce is keto-friendly if used in moderation. The average recipe, or store-bought brand, contains between 1-3 grams of net carbohydrates per serving, so it can become problematic if portion sizes are not controlled. That being said, following a Tzatziki recipe can reduce the carbohydrate content considerably.
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Tzatziki sauce is something that you can consume, and there are even some tricks to be able to consume more.
Keep reading to discover them!
- 1 Can You Eat Tzatziki On The Keto Diet?
- 2 Is Store Bought Tzatziki Sauce Keto?
- 3 Keto Tzatziki Sauce Recipe
- 4 How To Use Tzatziki Sauce In Your Keto Diet
- 5 Finally
- 6 Related Questions
Can You Eat Tzatziki On The Keto Diet?
You can eat most traditional brands and recipes of Tzatziki sauce while following the keto diet, but you need to be mindful of the carbohydrate content of your particular condiment and generally stick to 1-3 servings.
1-3 servings will likely take you to around 3-9 grams of carbohydrate, total.
But not always.
Besides, not all Tzatziki is made the same.
And the ingredient list can vary quite dramatically depending on what you make or what you buy.
Nevertheless, the truth remains the same.
How much you can eat depends on how many carbs are present, and the rest of your diet, of course.
For the most part, Tzatziki is not known for being a carb-heavy.
But there are always exceptions – so you do need to be careful.
Ultimately, the most important part of remaining in ketosis is consuming a maximum of 20-50 grams of net carbohydrates per day.
Now, that may differ depending on your circumstances, your age, activity etc.
But that’s the average to shoot for.
And it’s your general allowance to work with.
So, how you fit Tzatziki into that allowance is ultimately up to you.
It can be done.
But more so with some recipes or brands over others.
How much Tzatziki you can safely eat therefore varies.
But don’t forget, you will need to consider all remaining carbs from all of the other foods you consume too.
So a good, general rule is to consume Tzatziki in moderation.
Is Store Bought Tzatziki Sauce Keto?
Most store-bought Tzatziki sauces should be keto-friendly, but not all. The only real way to tell would be to check product packaging carefully – paying close attention to the ingredient list and nutrition labels.
Tzatziki is a sauce you typically prepare from scratch.
That isn’t to say you cannot buy it pre-made, but it’s just not generally done in this way.
So, for the most part, you need to check the recipe you are following and the nutritional information provided there.
If it isn’t you’re going to need to run some calculations yourself.
Nevertheless, assuming you were to buy it in-store.
If I take the Marketside Tzatziki Style Dip from Walmart as an example.
We can see how and why it can be consumed in moderation on the keto diet.
Here is the full ingredient list followed by the nutritional content:
Now I have bolded sugar.
It’s not great, is it?
But here is what it looks like nutritionally.
|– of which saturated||1.25g|
|– Of which sugars||1g|
So, even though it has sugar, it really is not too much.
And this is taking a Tzatziki that does include sugar in the recipe.
You likely will be able to find those that don’t.
Either way, you can see how this condiment can have its place, in limited amounts.
Besides, you are getting a decent amount of fats too.
But do check the nutrition label and ingredient list closely.
And then alter your consumption accordingly.
Keto Tzatziki Sauce Recipe
The following simple, yet flavorsome recipe requires minimal ingredients or time to make. In a little under 5 minutes, you will have a keto-friendly Tzatziki that only provides 1.6 grams of carbohydrates per serving!
So, you can consume it more liberally to stay well in ketosis!
- 1/2 Cup (150g) Of Full Fat Greek Yogurt,
- 1/2 Medium Cucumber (~150g)
- 1 Garlic Clove, minced
- 1 Tabelsoon of Olive Oil (14g)
- 1 Teaspoon of Lemon Juice,
- 2 Teaspoons of Fresh, Finely Chopped Dill
- 1/2 Teaspoons of Fresh, Finely Chopped Mint
- 1/4 Teaspoon of Salt
Step One: Wash your cucumber and slice it in half, and then again lengthways.
Step Two: With a spoon, deseed the cucumber and discard.
Step Three: With a grater, grate the cucumber finely into a paper towel/cheesecloth and squeeze out all of the liquid.
Step Four: Transfer the water-reduced cucumber to a bowl and add all remaining ingredients. Mix well to ensure all ingredients are equally distributed throughout.
|– Of which sugars||0.5g|
Once prepared, serve and enjoy.
Otherwise, you can store freshly made Tzatziki for up to 2-3 days in the refrigerator.
To do so, be sure to transfer to an airtight container and check before consuming.
That being said, this sauce tends to taste a little better on the second day as the ingredients have had a chance to infuse, and it’s colder in temperature, too.
How To Use Tzatziki Sauce In Your Keto Diet
Tzatziki sauce is refreshing and versatile and you can use it quite creatively on your keto diet.
Here are some recommendations below.
As A Dipping Sauce
For low-carb veggies, such as celery, bell peppers or cucumbers!
As A Spread
On low-carb crackers!
With Your Favorite Protein
Whether it be beef, lamb, or chicken.
White fish, such as cod or haddock work particularly well.
Tzatziki; the Greek yogurt and cucumber-based sauce.
It’s incredibly creamy and delicious, and for the most part keto-friendly.
That being said, just be mindful of the recipe you follow or the product you buy.
Some are not always as good as others.
And either way, Tzatziki will need to be consumed in moderation to some extent.
It still has carbs either way.
The average recipe of Tzatziki has between 2-5 grams of carbohydrate, per serving (1-2 tablespoons). Although the total carb content can vary so you do need to be mindful of the ingredients and check product packaging, or recipe nutritional calculations carefully.
Wondering what other sauces you can have while on keto? Check out my following guides to find out!
Hi there. I’m Jeremy – a passionate food technologist with several decades in the food industry. With a love for sauces, food, and nutrition, I decided to create WeWantTheSauce. Here I share my experience, knowledge, and recommendations; from ingredients and recipes to storage all the way through to nutrition for every sauce imaginable.