The short answer is yes, tzatziki sauce does contain dairy. Tzatziki sauce is a Greek yogurt-based sauce made with cucumber, garlic, olive oil, vinegar, dill, mint, and salt. The main ingredient in tzatziki sauce is Greek yogurt, which is a dairy product. So tzatziki sauce is not dairy-free.
What is tzatziki sauce?
Tzatziki sauce is a popular condiment in Greek and Mediterranean cuisine. It has a creamy, tangy flavor and thick, rich texture. The base of tzatziki sauce is strained yogurt, usually Greek yogurt. Greek yogurt is yogurt that has been strained to remove the whey, resulting in a very thick, creamy yogurt.
In addition to Greek yogurt, the other main ingredients in tzatziki sauce are:
- Cucumber – grated or finely diced cucumber is added for extra flavor and moisture.
- Garlic – minced or pressed garlic gives tzatziki sauce its signature garlicky taste.
- Olive oil – olive oil is emulsified into the sauce to give it a smooth, creamy texture.
- Vinegar – white wine vinegar or lemon juice provide a tangy, bright note.
- Herbs – fresh dill and mint are commonly used to give tzatziki a cooling, aromatic flavor.
- Salt – salt seasons the sauce.
The cucumber, garlic, olive oil, vinegar, and herbs are all folded into the thick Greek yogurt base. This creates the characteristic creamy yet refreshing flavor of tzatziki sauce. The sauce has a rich, velvety texture from the strained yogurt along with the bright pop of the herbs and cucumber.
Why does tzatziki sauce contain dairy?
Tzatziki sauce contains dairy because its main ingredient is Greek yogurt, which is a dairy product. Greek yogurt is made by straining regular yogurt to remove the whey and lactose, resulting in a very thick, concentrated yogurt. But it still contains milk proteins like casein, making it a dairy product.
Dairy products all contain some amount of lactose and milk proteins like casein and whey. This is what defines them as “dairy.” Lactose is the sugar found in milk. Casein and whey are the two main milk proteins.
Even though Greek yogurt has less lactose than regular yogurt, it still contains casein and some whey. This means it is absolutely still a dairy food. And since tzatziki sauce is made primarily of thick, creamy Greek yogurt, it contains dairy too.
Trying to make a tzatziki sauce completely dairy-free simply wouldn’t have the right texture or flavor. The yogurt gives tzatziki sauce its unique thick, creamy consistency that perfectly complements the cucumber and herbs. Using a non-dairy yogurt alternative wouldn’t have the right effect.
Ingredients in tzatziki sauce that contain dairy
As discussed above, the one ingredient in tzatziki sauce that contains dairy is the Greek yogurt. Specifically, these are the dairy components of Greek yogurt:
- Casein – The major milk protein that gives yogurt its thick, creamy texture.
- Whey – The other main milk protein, still present in lower amounts in Greek yogurt.
- Lactose – The milk sugar, reduced but not eliminated in Greek yogurt compared to regular yogurt.
- Milk fat – All dairy products contain some amount of fat from the milk. The level depends on whether it’s full fat, low-fat, or fat-free yogurt.
So while items like the cucumber, garlic, olive oil, and herbs are dairy-free, the presence of thick, protein-rich Greek yogurt makes tzatziki sauce definitively a dairy product.
Nutrition facts of tzatziki sauce
Here is the nutrition information for a typical serving (2 tablespoons or 30g) of tzatziki sauce:
| Nutrient | Amount |
|---|---|
| Calories | 20 |
| Fat | 1g |
| Carbohydrates | 2g |
| Protein | 1g |
| Calcium | 4% DV |
The nutrition facts reflect that tzatziki sauce is low in calories, fat, carbs, and protein compared to some other sauces and condiments. But the calcium level shows that there is definitely real dairy from the yogurt in tzatziki sauce!
Tzatziki sauce’s thick, creamy texture
One of the defining characteristics of tzatziki sauce is its luxuriously thick, creamy texture. This comes directly from the high protein Greek yogurt used to make the sauce.
Regular yogurt contains between 10-15% protein. But Greek yogurt has been concentrated and strained, removing a lot of the liquid whey and lactose. This leaves behind a yogurt with around 20-30% protein.
This very high protein content gives Greek yogurt an ultra-thick, creamy, smooth texture. And when blended with olive oil and other tzatziki ingredients, it creates the luscious mouthfeel people love in tzatziki sauce.
It would be very difficult to replicate the thickness of tzatziki sauce without using a real dairy yogurt. Dairy-free yogurts made from plant milks like almond, coconut, or soy milk are much thinner in texture.
Can you make tzatziki sauce dairy-free?
Since the key ingredient in tzatziki sauce is thick Greek yogurt, it’s not possible to make an authentic dairy-free version. However, there are some modifications you can make if you need to avoid dairy:
- Replace the yogurt with a vegan yogurt alternative. This won’t have the same texture, but can mimic some of the tart, tangy flavor.
- Use a small amount of tahini or cashew cream blended with lemon juice to add creaminess.
- Add extra olive oil or avocado to help create a rich, smooth texture.
- Use a combo of cucumbers and zucchini for moisture instead of all cucumbers.
- Play around with herbs, spices, garlic, and vinegar to boost the flavor since you won’t have the yogurt tang.
Keep in mind that these substitutions won’t exactly replicate the real dairy-based tzatziki sauce. But they can still make a tasty cucumber yogurt sauce that captures some of the cooling, aromatic flavors of tzatziki without using dairy.
Common uses for tzatziki sauce
Here are some of the most popular ways to enjoy dairy-rich tzatziki sauce:
- On gyros – Tzatziki is often used as a sauce for gyros, the Greek sandwiches made with spiced meat wrapped in flatbread.
- With grilled meats – It’s great paired with grilled meats like chicken, lamb, and beef.
- As a veggie dip – Use tzatziki as a creamy dip for fresh vegetables like carrots, cucumbers, and bell peppers.
- On tacos – Try using it instead of sour cream on fish or chicken tacos for Greek flair.
- With falafel – Tzatziki pairs deliciously with crispy falafel fritters.
- As a sandwich spread – Slather it on sandwiches instead of mayo for extra flavor.
The creamy, cooling tzatziki sauce complements hot or spicy foods very well. It also livens up lean proteins like chicken and fish. Just remember that if you need to avoid dairy, plain Greek yogurt isn’t the best choice for a creamy sauce or dip!
Is soy or coconut yogurt a good tzatziki substitute?
For those avoiding dairy, soy or coconut yogurt can be used in place of regular Greek yogurt in tzatziki sauce. However, there are some important differences in how these dairy-free yogurts perform:
Soy yogurt
Soy yogurt is made from fermented soy milk. It contains protein from the soybeans, giving it some thickness. But it doesn’t contain casein protein like dairy yogurt. Pros of soy yogurt include:
- Rich, creamy flavor
- Contains protein for some thickness
- Low in fat if chosen carefully
Potential downsides of soy yogurt are:
- Thinner, more liquidy texture than Greek yogurt
- Contains estrogen-like compounds that some seek to avoid
- Often has added thickeners and stabilizers
Coconut yogurt
Coconut yogurt uses coconut cream as the base instead of dairy or soy. Pros of coconut yogurt:
- Rich, nutty coconut flavor
- Naturally thickened with coconut cream
- Dairy-free and soy-free
Some potential cons of coconut yogurt are:
- Higher in fat since it’s made from coconut cream
- Not as thick or protein-rich as Greek yogurt
- Can separate more easily than dairy yogurt
Both soy and coconut yogurt can work well as substitutes in dairy-free tzatziki, but they don’t fully replicate the ultra-thick, creamy texture of Greek yogurt. Combining yogurts or adding tahini and oils can help mimic the velvety mouthfeel better.
Greek yogurt vs. regular yogurt in tzatziki
Tzatziki sauce is traditionally made with Greek yogurt rather than regular yogurt. Here’s how the two yogurt varieties differ:
Greek yogurt
- Thicker, creamier texture
- Higher in protein – around 20-30% protein
- Strained so less lactose and carbohydrates
- Tangier, more tart flavor
- Richer mouthfeel and flavor
Regular yogurt
- Thinner, more liquidy texture
- 10-15% protein
- Contains more lactose and carbs
- Milder in flavor
- More subtle flavor and thinner consistency
For tzatziki sauce, the thicker, creamier texture and bolder tang of Greek yogurt is preferred. Regular yogurt makes a thinner, less rich sauce. The higher protein content in Greek yogurt also allows it to blend smoothly with the olive oil into an emulsion.
However, in a pinch, regular whole milk yogurt can be substituted for Greek yogurt when making tzatziki sauce at home. You may need to drain it first by lining a strainer with cheesecloth and letting the liquid whey drain out for a couple hours. This helps concentrate the yogurt to make it thicker.
Dairy-free tzatziki substitutes for recipes
When adapting a recipe that calls for tzatziki sauce, you have a couple options for dairy-free substitutions:
- Vegan tzatziki – Make your own using dairy-free yogurt, oils, herbs, etc.
- Tahini sauce – Blended tahini, lemon juice, garlic, and water.
- Hummus – Chickpea-based dip with similar creaminess.
- Baba ghanoush – Roasted eggplant dip with olive oil and lemon.
- Guacamole – Avocado-based dip with lime juice and garlic.
- Salsa verde – Herby green sauce made with tomatillos or herbs.
The texture won’t be quite the same without the Greek yogurt. But these sauces can provide complementary cooling, garlicky, or creamy flavors to balance out dishes. Getting creative with plant-based ingredients can allow you to approximate the tzatziki experience.
Is tzatziki keto or paleo diet friendly?
Tzatziki sauce fits into some popular diet approaches, though possibly with modifications:
Keto
Tzatziki made with full-fat Greek yogurt and olive oil is keto diet approved. Just be mindful of the carbs from the cucumber and herbs. Reduced carb options include:
- Full-fat Greek yogurt
- Limited cucumber
- Extra olive oil instead of more cucumber
- Dill instead of mint, which is lower carb
Paleo
Because dairy is avoided on the paleo diet, standard tzatziki would not be paleo compliant. But you could make a modified version:
- Replace yogurt with mashed avocado
- Use olive or avocado oil instead of canola or vegetable oil
- Any herbs and spices
- Lemon or lime juice
This captures the general flavor profile without using dairy products.
Conclusion
Tzatziki sauce is a refreshing Greek yogurt-based sauce made with herb, garlic, and olive oil. Thanks to its primary ingredient of thick, creamy Greek yogurt, tzatziki sauce is definitively a dairy product. The yogurt gives tzatziki its signature thick texture and tangy flavor that complement other ingredients like cucumber and mint so perfectly.
It is possible to make tzatziki-inspired sauces without dairy for those who avoid it. But yogurt alternatives like soy or coconut yogurt don’t fully replicate the rich creaminess. Combining yogurts with tahini, avocado, oils, herbs, and spices can help create a thicker, more flavorful dairy-free tzatziki-style sauce. But the real deal derives its irresistible texture and tartness from Greek yogurt’s milk proteins and flavors.
So for the most authentic, traditional tzatziki flavor and mouthfeel, dairy is a must. But some clever modifications and combinations can deliver a similar cooling, garlicky profile in a dairy-free preparation. Either way, tzatziki sauce is a refreshing, versatile condiment that can add a touch of Greek flair to all kinds of dishes.
