Cool, creamy, and packed with fresh herbs, this high-protein Zesty Cucumber Mint Tzatziki Whip makes the ultimate macro-friendly dip for raw veggies, grilled chicken, or pitas!
Why You’ll Love This Recipe
Macro-Friendly & Protein-Packed: Non-fat Greek yogurt or whipped cottage cheese creates a ultra-creamy base with minimal fat and high protein.
Prep Ahead Friendly: Flavor deepens as it sits, making it perfect to portion into meal prep tubs for easy snacking.
Low Calorie: Enjoy generous portions without throwing off your daily goals.
Essential Kitchen Equipment
Box Grater: For shredding the cucumber finely.
Cheesecloth or Mesh Strainer: Essential for squeezing out excess moisture from the cucumber.
Mixing Bowl: For combining ingredients smoothly.
Ingredients
1 1/2 cups Non-fat plain Greek yogurt (or low-fat cottage cheese, blended smooth)
1 large English cucumber (grated)
2 cloves Garlic (finely minced or grated)
1 tbsp Extra virgin olive oil
1 tbsp Fresh lemon juice
2 tbsp Fresh dill (finely chopped)
1 tbsp Fresh mint (finely chopped)
1/2 tsp Salt
1/4 tsp Black pepper
Step-by-Step Instructions
1. Grate & Drain Cucumber: Grate the English cucumber using a box grater. Place the grated cucumber into a clean kitchen towel or cheesecloth and squeeze out as much excess liquid as possible.
2. Combine Base: In a bowl, mix together the Greek yogurt (or blended cottage cheese), minced garlic, extra virgin olive oil, lemon juice, salt, and black pepper until well blended.
3. Fold in Herbs & Cucumber: Stir in the drained cucumber, chopped fresh dill, and chopped fresh mint until thoroughly combined.
4. Portion & Garnish: Spoon into 8 oz deli tubs or glass jars. Top with a drizzle of olive oil, a sprinkle of extra dill, and crack of black pepper.
5. Chill: Refrigerate for at least 30 minutes before serving with cucumber slices, carrot sticks, or warm pita bread.
Chef’s Tips
Squeeze Out Water: Removing moisture from the cucumber prevents your tzatziki whip from turning watery in the fridge.
Use Fresh Herbs: Fresh dill and mint make a massive difference in brightness compared to dried herbs.
Nutritional Breakdown (Per Serving / 4 Servings Yield)
Servings: 4 tubs (~1/2 cup each)
Calories: ~75 kcal
Protein: 9g
Net Carbs: 4g
Fat: 3g
Frequently Asked Questions (FAQ)
How long does this keep in the fridge?
Stored sealed in airtight containers, it stays fresh and flavorful for up to 4 to 5 days in the refrigerator.