Tzatziki dip makes for a protein-rich snack

Name: Tzatziki dip makes for a protein-rich snack
Prep time: 20 min
Total time: 80 min
Yield: 3 cups
Ingredients: 1 unit large English cucumber, about 12-inches long; 2 cup 5% fat plain Greek yogurt; 2 unit very large garlic cloves, very finely minced; 2 tbsp extra virgin olive oil; 2 tbsp lemon juice; ½ tsp salt; ½ tsp ground black pepper; 1-1½ tbsp finely chopped fresh dill; 1-1½ tbsp finely chopped fresh mint (optional); unit sliced cucumbers, for serving; unit baby carrots, for serving; unit any other favorite fresh vegetables, for serving

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Kim Galeaz

Living Well

Indiana • WXIN

Prep Time: 20 mins

Cook Time: 0 mins

Additional Time: 1h (Refrigeration)

Total Time: 1h 20m

Yields: 3 cups

Level: Easy

Game Day High Protein Kids & Family Low Carb Meal Prep Mediterranean No Cook Vegetarian Weeknight Meals

About this recipe

Looking for a way to get your kids to eat more vegetables? How about a healthy game day snack fit for the whole family?

Dietitian Kim Galeaz shares a recipe for a nutrient-rich, high-protein tzatziki dip. Not only is it healthy and tasty, this dip is simple to make. The only ingredients you need to chop are garlic, fresh dill and fresh mint, if using.

Try this nutrient-packed green ranch dip for game day

Start by grating an English cucumber and squeeze as much water our of it as possible. Then combine with the remaining ingredients and serve with sliced cucumbers, baby carrots or any other fresh vegetables you’d like.

COOK MODE Keep Screen Awake

Directions

Tzatziki Dip

Clean and dry English cucumber. Grate into a thin towel or in a fine-meshed colander. Squeeze towel and press cucumber in colander with paper towels to nearly completely reduce water.
In a medium bowl, mix yogurt, garlic, olive oil and lemon juice until thoroughly blended.
Stir in salt, pepper, dill and mint along with completely drained shredded cucumber. Taste and adjust ingredients to preference.
Serve immediately or refrigerate for an hour before enjoying.
Refrigerate any leftovers in a tightly covered container and enjoy within four days.

Co-authors: Matt Adams

Published: January 17, 2026

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Recipe by culinary registered dietitian nutritionist, Kim Galeaz, RDN LD

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