All Recipes
SnacksEasyGluten-Free

Tzatziki with Cucumber

Creamy Greek yogurt dip with grated cucumber and fresh dill. Cooling and tangy, this low-FODMAP version uses garlic-infused oil for authentic flavor without the triggers.

Tzatziki with Cucumber
Total Time
15m
Servings
6
Calories
65
Fiber
0g
Protein
5g
Carbs
4g
Fat
4g
Best ForSafe for Crohn's & UC
RecoveringRemissionPost-Op (Late)J-Pouch

Watch Out For

cucumbermoderate

Raw cucumber contains insoluble fiber that can be difficult to digest during active inflammation

Tip: Peel completely to remove most insoluble fiber, or substitute with very finely grated peeled zucchini

lemon juicemild

Acidity may irritate sensitive stomachs or mouth sores

Tip: Omit entirely - the dip works well without it

yogurtmild

Even lactose-free dairy may cause issues for some with active inflammation

Tip: Substitute with coconut or cashew-based Greek-style yogurt

Ingredients

  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP

Instructions

  1. Peel the cucumber completely using a vegetable peeler, removing all skin and any large seeds if present.

    Equipment: vegetable peeler
    Tip: Removing the skin eliminates most insoluble fiber

  2. Grate the cucumber on the large holes of a box grater until you have about 1 cup of grated cucumber.

    Equipment: box grater

  3. Transfer the grated cucumber to a clean kitchen towel or several layers of paper towels.

    Equipment: clean kitchen towel

  4. Squeeze out as much liquid as possible. You should extract at least 1/4 cup of water.

    Tip: The drier the cucumber, the thicker and creamier your tzatziki

  5. In a medium bowl, combine the lactose-free Greek yogurt, squeezed cucumber, garlic-infused olive oil, lemon juice (if using), minced dill, salt, and white pepper.

    Equipment: medium bowl

  6. Stir until all ingredients are evenly distributed and the mixture is creamy and smooth.

  7. Cover and refrigerate for at least 30 minutes to allow the flavors to develop.

    Tip: Chilling allows the flavors to develop and meld together

  8. Give the tzatziki a quick stir before serving. Serve with gluten-free pita chips or peeled vegetable sticks like carrots and zucchini.

Notes

Storage

Refrigerate in an airtight container for up to 4 days. Tzatziki may release some liquid as it sits - simply drain it off or stir it back in before serving.

Garlic-infused oil is key

Traditional tzatziki uses raw garlic cloves, which are high in FODMAPs. Garlic-infused olive oil provides authentic flavor without triggering FODMAP sensitivities, as fructans don't transfer to oil.

Greek yogurt texture

Greek yogurt is strained multiple times, making it thicker and higher in protein than regular yogurt. Full-fat versions provide the richest, creamiest texture, though 2% works well too.

Fresh dill only

Dried dill lacks the bright, grassy flavor that makes tzatziki distinctive. If you can't find fresh dill, substitute with fresh mint or parsley.

Dairy-free option

Use coconut yogurt or cashew-based Greek-style yogurt. The texture won't be quite as thick, but the flavor will still be refreshing.

Cucumber alternatives

If raw cucumber bothers you, try very finely grated peeled zucchini for a similar cooling effect with softer texture.

IBD Considerations

Diet Protocol Compliance

How this recipe fits common IBD dietary approaches

More Snacks Recipes

Baba Ganoush
60 min

Baba Ganoush

Baked Plantain Chips
30 min

Baked Plantain Chips

Banana Peanut Butter Bites
5 min

Banana Peanut Butter Bites

Banana Peanut Butter Rice Cakes
5 min

Banana Peanut Butter Rice Cakes