Tzatziki: A Fresh and Healthy Dip You’ll Love

June 4, 2025 Recipes

Looking for a delicious, creamy dip that’s also good for you?

Tzatziki is the answer!

This Greek-inspired dip is packed with nutrients and flavor, making it the perfect addition to sandwiches, wraps, or as a dip for veggies and chips. Plus, it’s easy to make at home with just a few fresh ingredients.
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Why Tzatziki is Good for You

Each ingredient in tzatziki adds something special to both the taste and your health.

Here’s why this dip is more than just a tasty treat:

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Yogurt

The base of tzatziki is yogurt, which is rich in protein and calcium. It also contains probiotics, which help keep your gut healthy and support digestion. Straining the yogurt makes it even thicker and creamier while concentrating its nutrients.

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Cucumber

Cucumbers are hydrating and low in calories, making them a refreshing addition to any meal. They also provide vitamins K and C, which help support strong bones and a healthy immune system.

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Dill

This fragrant herb isn’t just for flavor—it’s packed with antioxidants and may help with digestion.

Scallions

Also known as green onions, scallions add a mild onion flavor and are a great source of vitamins A and C, which support healthy skin and vision.

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Salt and Pepper

These seasonings help bring out the natural flavors of the ingredients. Salt also helps draw out excess moisture from the cucumber, making the dip thicker and more flavorful.

Easy Homemade Tzatziki Recipe

Ingredients:
  • 2 cups yogurt
  • 1 large cucumber, grated
  • 1 tsp salt
  • 2 tbsp fresh dill, chopped
  • 2 scallions, finely chopped
  • Salt and pepper to taste
Instructions
  • Grate the cucumber and place it in a sieve or mesh strainer over a large bowl. Sprinkle with salt and let it sit for 30 minutes to 2 hours. Occasionally press down to remove excess liquid.
  • In another sieve or strainer lined with paper towel or cheesecloth, pour in the yogurt and let it strain for at least an hour (or overnight in the fridge) for a thicker consistency.
  • Mix the strained cucumber with the yogurt, dill, and scallions. Stir well and season with additional salt and pepper to taste.
  • Enjoy as a dip for pita or tortilla chips, spread it on sandwiches, or serve with grilled meats and vegetables!
Ways to Enjoy Tzatziki
As a dip

for raw veggies, crackers, or whole-grain pita.

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As a spread

on sandwiches or wraps for extra creaminess and flavor.

As a topping

or grilled meats, fish, or roasted vegetables.

As a side

to balance out spicy dishes.

Tzatziki is a simple yet nutritious dip that you can make in no time.
Give it a try and enjoy a fresh, homemade alternative to store-bought sauces!

Side-Lying Hold

  1. For the right breast, lie on your right side with your baby facing you.
  2. Pull your baby close. Your baby’s mouth should be level with your nipple.
  3. In this position, you can cradle your baby’s back with your left arm and support yourself with your right arm and/or pillows.
  4. Keep loose clothing and bedding away from your baby.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You want to rest while baby feeds
  • You are breastfeeding in the middle of the night
  • You and your baby are comfortable in this position

Cross-Cradle Hold

  1. For the right breast, use your left arm to hold your baby’s head at your right breast and baby’s body toward your left side. A pillow across your lap can help support your left arm.
  2. Gently place your left hand behind your baby’s ears and neck, with your thumb and index finger behind each ear and your palm between baby’s shoulder blades. Turn your baby’s body toward yours so your tummies are touching.
  3. Hold your breast as if you are squeezing a sandwich. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  4. As your baby’s mouth opens, push gently with your left palm on baby’s head to help them latch on. Make sure you keep your fingers out of the way.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby is premature
  • Your baby has a weak suck
  • Your baby needs help to stay latched
  • Your baby needs extra head support
  • You and your baby are comfortable in this position

Clutch or “Football” Hold

  1. For the right breast, hold your baby level, facing up, at your right side.
  2. Put your baby’s head near your right nipple and support their back and legs under your right arm.
  3. Hold the base of your baby’s head with your right palm. A pillow underneath your right arm can help support your baby’s weight.
  4. To protect your back, avoid leaning down to your baby. Bring baby to you instead.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You have large breasts
  • You have flat or inverted nipples
  • You have a strong milk let-down
  • You are breastfeeding twins
  • Your baby likes to feed in an upright position
  • Your baby has reflux
  • You and your baby are comfortable in this position

Cradle Hold

  1. For the right breast, cradle your baby with your right arm. Your baby will be on their left side across your lap, facing you at nipple level.
  2. Your baby’s head will rest on your right forearm with your baby’s back along your inner arm and palm.
  3. Turn your baby’s tummy toward your tummy. Your left hand is free to support your breast, if needed. Pillows can help support your arm and elbow.
  4. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby needs help latching on
  • You and your baby are comfortable in this position

Laid-Back Hold

  1. Lean back on a pillow with your baby’s tummy touching yours and their head at breast level. Some moms find that sitting up nearly straight works well. Others prefer to lean back and lie almost flat.
  2. You can place your baby’s cheek near your breast, or you may want to use one hand to hold your breast near your baby. It’s up to you and what you think feels best.
  3. Your baby will naturally find your nipple, latch, and begin to suckle.

This hold is useful when:

  • Your baby is placed on your chest right after birth
  • You have a strong milk let-down
  • You have large breasts
  • You and your baby are comfortable in this position