Home // Blog Articles // Nutrition // Tzatziki: Hard to spell, easy to make, and packed with protein

Tzatziki: Hard to spell, easy to make, and packed with protein

by | Nov 21, 2018 | Nutrition

Talk about a spelling-bee nightmare! “Tsah-see-key” is how tzatziki is pronounced, and that’s tricky enough. But the Greek dip’s spelling is even trickier: T-Z-A-T-Z-I-K-I. A zed right after a tee? Twice!?! Now you know why “It’s all Greek to me” means that something is incomprehensible!

As hard as it is to say and spell, this refreshingly tangy and creamy blend of yogurt, cucumbers, garlic and herbs is easy to enjoy with sliced veggies, chicken kebabs and much more. (Keep reading to learn how tzatziki is made — it’s super-easy BTW — as well as for some tasty dipping options.)

Beyond deliciousness, tzatziki has a LOT going for it.

Packed with protein

A two-tablespoon serving of tzatziki contains around 5 grams of protein, or just under 10 percent of what the average guy needs in a day. Plain Greek yogurt, it turns out, can contain double the protein of regular yogurt. Not only that, but the grilled chicken breast and lean pork that goes so well with tzatziki are also protein powerhouses.

This is good news because there are many pros of eating protein. The essential nutrient is great for your skin, hair, bones and heart, it builds muscle, and it provides a longer-lasting energy source than sugary or starchy foods.

More healthy highlights

Tzatziki made from low-fat Greek yogurt checks a lot of other healthy boxes. That two-tablespoon serving contains around 50 calories and 1.7 grams of fat, which is much less than ranch dressing and other creamy dips. There are around 50 milligrams of bone-strengthening calcium in there too, along with zero cholesterol, which is good news for your blood pressure and heart health.

How to make tzatziki

Can you buy tzatziki sauce? You bet: Most supermarkets sell it. That said, mixing up your own tzatziki can be done in just four quick-and-easy steps:

Step 1: Dollup a cup of low-fat Greek yogurt into a bowl.

Step 2: Peel half a large cucumber, dice it up, and dump it in there.

Step 3: Add the juice of one lemon, a minced garlic clove, some chopped dill or mint, and a dash of salt and pepper to the mix.

Step 4: Stir well…and start dipping!

Dip inspiration

You’ve got your delicious dip, now you need something to dunk! You can’t go wrong with sliced red and green peppers, carrots, celery, broccoli and other dippable veggies, as well as these go-to options:

Cheddar Crunch Sticks: This crowd-pleasing dipper is one of the nutritious and easy-to-make snacks in the new  “8 Delicious Recipes for a Healthier Game Day” ebook. Download it for free now!

Jamaican Grilled Chicken Kebabs: Cool and creamy tzatziki complements the jalapeno-fuelled spiciness of this BBQ favourite.

Turkey burgers: You’ll love leftovers even more when you spread tzatziki on these juicy burgers.

Kolokithokeftedes: Yes, these zucchini fritters are great for dipping. Plus, now you know a Greek word that’s harder to spell than tzatziki!

8 delicious recipes for a healthier game day

Want to make a full spread of crowd-pleasing game day food? Get the free handy booklet.

Download “8 Delicious Recipes for a Healthier Game Day” ebook right now.

Adam Bisby
Adam Bisby

Adam Bisby is a Toronto-based freelance journalist and father of two who has been covering men’s health for more than 20 years. As well as researching and blogging for Don’t Change Much since 2015, Adam’s award-winning work has appeared in the Globe and Mail, Toronto Star and National Post newspapers, in magazines such as Explore, Reader’s Digest and Canadian Family, and on websites including MSN and Toronto.com. Visit Adam’s website for more information on what he does.

Do You Like This Blog?

As a national charity, we depend on your donations to provide our services to Canadians. Every contribution counts.

Your Donations Make a Difference


Your contribution will further men’s health programming, tool development, and research.

Don’t Change Much is a movement inspiring men and their families to lead healthier lives. With reliable information and easy tips, we know every guy and their family can make small changes that will have a big impact on their health.

More From


Five SUPER Benefits of Healthy Eating for Men

Five SUPER Benefits of Healthy Eating for Men

Watch any movie or TV show from Marvel or DC, and you almost never see superheroes chowing down. Don’t they get SUPER hungry? On the other hand, regular guys like you need plenty of fuel for your everyday heroics: shovelling sidewalks, mowing lawns, keeping spiders at...

How Much Water Should You Drink a Day?

How Much Water Should You Drink a Day?

There’s nothing quite like cracking open an ice-cold beer at the end of a hot summer day. The frosty can in your hand, those crisp, golden suds hitting your parched mouth for that first glorious sip … can’t you just taste it? Whether you’re kicking back at your...

7 Simple Health Tips for Everyday Living

7 Simple Health Tips for Everyday Living

Simple healthy habits to start right now Change doesn’t have to be hard. A few small swaps throughout your day can lead to big improvements in your energy level, mood, and overall health. In with muscle-building oatmeal, out with greasy breakfast sandwiches. In with...

Let’s Talk!

Did you enjoy this article? Let us know in the comments.


Submit a Comment

Your email address will not be published. Required fields are marked *

Our comments are moderated and are made live after they’ve been reviewed. If you disagree with anything in the article or comments please do let us know, but be polite so we can have a constructive discussion where everyone has the opportunity to learn.

Pin It on Pinterest