Low Sodium, Plant-Based Tzatziki Sauce

Picture of Tzatziki Sauce w. Pita Bread

Low Sodium Tzatziki Sauce

Tzatziki is quite easy to make and includes some of my favorite things like lemon, garlic and cucumbers. Having a food processor or blender comes in handy for recipes like this, but aren’t completely necessary. Also known as cacık or tarator, tzatziki is a dip, soup, or sauce which is normally found in of Southeast Europe and the Middle East. This salt-free version of tzatziki can be made under 20 minutes, and contains little to no sodium.
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Total Time: 17 minutes
Servings: 8


Calories:46 kcal
Carbs:1 g
Sodium:5 mg
Potassium:44 mg
Phosphorus:7 mg
Protein:1 g
Fiber:1 g


  • 1.5 cup Coconut Yogurt
  • 1/2 Large Cucumber Unpeeled and finely grated
  • 1/4 cup Dill Fine chopped
  • 3 Garlic Cloves Minced
  • 1.5 tbsp Lemon Juice
  • 2 tbsp Olive Oil
  • Pinch of Black Pepper


  • Finely grate cucumber with the skin on and squeeze out excess moisture. The remaining amount should be about 1/4 cup.
  • In a large mixing bowl add coconut yogurt, strained cucumber, garlic, dill, pepper, and lemon juice. Stir to combine.
  • Place in refrigerator for thre hours or overnight for best results.

Full Nutrition

Nutrition Facts
Low Sodium Tzatziki Sauce
Amount Per Serving (2 g)
Calories 46 Calories from Fat 36
% Daily Value*
Fat 4g6%
Saturated Fat 1g6%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 0mg0%
Sodium 5mg0%
Potassium 44mg1%
Carbohydrates 1g0%
Fiber 1g4%
Sugar 1g1%
Protein 1g2%
Vitamin A 127IU3%
Vitamin B1 1mg67%
Vitamin B2 1mg59%
Vitamin B3 1mg5%
Vitamin B5 1mg10%
Vitamin B6 1mg50%
Vitamin C 3mg4%
Vitamin D 1µg7%
Vitamin E 1mg7%
Vitamin K 3µg3%
Calcium 53mg5%
Copper 1mg50%
Folate 5µg1%
Iron 1mg6%
Manganese 1mg50%
Magnesium 4mg1%
Phosphorus 7mg1%
Selenium 1µg1%
Zinc 1mg7%
* Percent Daily Values are based on a 2000 calorie diet.

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