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Gluten Free Tzatziki Sauce Recipe (High Protein Dip)

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This Gluten Free Tzatziki Sauce Recipe is a bright & fresh cucumber yogurt sauce with no added salt- perfect for pitas, shawarmas, or a dip.  This easy tzatziki sauce is ready in 5 minutes and is made with simple and fresh ingredients. 

This tzatziki dip recipe is vegetarian and gluten free – and couldn’t be easier to make!

This fantastic creamy gluten free tzatziki recipe is the PERFECT addition to your pita night! A bright and tasty dip, this tzatziki sauce is loaded with fresh ingredients like raw garlic, fresh mint, cucumber, and some great pantry staples.

This high protein sauce recipe is the perfect addition to your Mediterranean or middle eastern plate. I love enjoying this tzatziki with my shawarma spiced chickpeas, sheet pan falafel, or tofu shawarma wraps!

This Tzatziki Sauce without Gluten Is:

  • Creamy
  • Fresh
  • Bright
  • Garlicky
  • Herby
  • Ready in 5 minutes
  • Easy, gluten free, and high in protein!

Can I Make Tzatziki Sauce Gluten Free?

Tzatziki with no gluten? No problem!  While salt is a traditional ingredient in tzatziki sauces, you can still make a delicious version without it. This recipe is great for low sodium diets – make sure you check the ingredients you use, as they may vary from mine.  The fresh dill & garlic give this dip a nice earthy flavor.

A Creamy No Salt Added Tzatziki Recipe That’s Perfect for Summer

This gluten free tzatziki sauce is a quick and simple recipe.  I love a good no-cook recipe for those days when I’m not feeling like standing around the stove, or for summer nights when it’s too hot to cook. I have a whole collection of recipes that require zero cooking at all, check them out here!  

This sauce comes together in about 5 minutes, and doesn’t require the stove or microwave to make. Just use a few pantry staple ingredients, a few fresh chopped herbs and veggies, and you have a tasty meal ready in no time.  And very little to clean up afterwards… an added bonus!

What’s In This Gluten Free Cucumber Yogurt Dip Recipe?

  • Greek Yogurt – tzatziki is traditionally made with Greek Yogurt, so I like to use it for my dips. If you are vegan or dairy free, there are some amazing plant based Greek yogurts out there made from almonds and cashews!  Just make sure you use a plain unsweetened Greek Yogurt in this dip. 
  • Fresh Garlic cloves
  • Extra Virgin Olive Oil
  • Fresh Lemon Juice
  • Red Wine Vinegar: I used red wine vinegar for the marinade to give this dish a really nice bright Mediterranean flavor – for that, red wine vinegar is my go-to!
  • Tellicherry Black Pepper

Substitutions

If you don’t like Greek yogurt you can use sour cream instead, or any plain yogurt.

For a vegan tzatziki, you can use plain coconut yogurt or any dairy-free yogurt.

How To Make Gluten Free Tzatziki Sauce

  1. In a blender or food processor, add the Greek yogurt, garlic cloves, olive oil, lemon juice, red wine vinegar, salt, and pepper.
  2. Blend on low speed until all ingredients are well incorporated, and garlic is finely chopped.
  3. Add yogurt sauce to a bowl, and stir in the fresh cucumber and the chopped dill. Add a little fresh pepper, parsley, and red onion to garnish and enjoy!
  4. Serve with gluten-free pita chips or with sliced English cucumbers or other fresh vegetables.

Serve Gluten Free Yogurt Cucumber Dip With:

Chickpea Shawarma Recipe 

Mediterranean Yellow Rice Recipe 

Vegan Sheet Pan Falafel Recipe

Simple Lemon Quinoa Salad

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If you made this recipe, please leave a star rating and let me know how it went in the comments below. I’d love to hear from you!

tzatziki sauce gluten free recipe is tzatziki sauce gluten free

Gluten Free Tzatziki Sauce

A quick and easy gluten free tzatziki sauce for pita, shawarma, falafel, or wraps! The cucumber, dill, onion, and garlic really transform plain non-dairy yogurt into an irresistible and gluten-free dip!
5 from 2 votes
Prep Time 5 minutes
Total Time 5 minutes
Course Dip, Sauce
Cuisine Greek
Servings 4
Calories 37 kcal

Ingredients
  

  • 1 cup Greek-style yogurt use plain or a non-dairy version if desired
  • 1/2 cup cucumber finely diced
  • 1/4 sweet onion
  • 2 cloves garlic minced
  • 1 tablespoon red wine vinegar gluten free
  • 2 tablespoons minced fresh dill
  • Sea Salt and Black Pepper

Instructions
 

  • Add the yogurt, cucumber, onion, garlic, red wine vinegar, and dill to a bowl. ingredients to a bowl. Mix well to combine all ingredients together.
  • Taste, and add salt and pepper if desired (about 1/4 teaspoon of each).
  • Serve on pita, shawarma, falafel, or as a dip for fresh vegetables.

Nutrition

Calories: 37kcalCarbohydrates: 3gProtein: 5gFat: 1gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gTrans Fat: 1gCholesterol: 3mgSodium: 19mgPotassium: 111mgFiber: 1gSugar: 2gVitamin A: 14IUVitamin C: 2mgCalcium: 62mgIron: 1mg
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If you made this recipe, please leave a star rating and let me know how it went in the comments below. I’d love to hear from you!

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