tzatziki recipe with za'atar pita chips - Healthy Seasonal Recipes (2024)

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tzatziki recipe with za'atar pita chips - Healthy Seasonal Recipes (1) by Katie Webster
August 20, 2015 (updated 7/26/22)
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5 from 4 reviews

Here is a cool and refreshing cucumber and yogurt dip also called Tzatziki. You can strain your own yogurt or just use Greek yogurt for the base of the dip. Just stir in grated cucumber and herbs, then serve alongside baked pita chips flavored with za’atar.

tzatziki recipe with za'atar pita chips - Healthy Seasonal Recipes (2)

Table of contents

  • Why We Love This Recipes For Tzatziki with Za’atar Pita Chips
  • Key Ingredients to Make This Recipe
    • Yogurt
    • Cucumber
    • Mint
    • Za’atar
    • Pitas
    • Additional Ingredients For the Dip
    • Additional Ingredients For the Chips
  • Step-By-Step Instructions To Make This Tzatziki and Pita
    • Step 1: Drain yogurt
    • Step 2: Make tzatziki
    • Step 3: Make pita chips
  • FAQs and Expert Tips
  • Additional Recipes to Try

Why We Love This Recipes For Tzatziki with Za’atar Pita Chips

The cucumber situation in my gardenis borderline hilarious. I keep thinking I am relatively on top of it, and then I will find a cuke that has missed my most recent searches and somehow grown to be the size of a small watermelon!

Hence one of the reasons I’ve been LOVING making tzatziki recently.

If you’ve never had tzatziki before, you are really missing out! Essentially, tzatziki is a sauce that’s made from strained yogurt, cucumber, garlic, and fresh herbs. Many recipes also call for a squeeze of lemon juice, which I’ve included in my tzatziki recipe below.

This dip is popular in Greece and the Middle East and is delicious atop pita, in gyros, spread on a sandwich, and as a dipping sauce for vegetables.

I also got the idea to sprinkle za’atar spice mix on pitas from a friend.

Key Ingredients to Make This Recipe

Yogurt

You can use Greek Yogurt or regular yogurt for this recipe. If you use regular yogurt, you’ll need to strain the excess liquid out first (see cooking steps). I used whole fat yogurt for this recipe but use whichever plain yogurt/Greek Yogurt you have on deck.

Cucumber

A large cucumber or a few mini ones work great for this recipe. Opt for one that’s firm and bright green with no imperfections. See FAQ section for a cucumber cooking tip.

Mint

Mint is the best herb to use in tzatziki in my opinion. You can also use dill, basil or a combination of the three. With that being said, try to only use fresh herbs for the tzatziki.

Za’atar

Za’atar is a Middle Eastern spice blend made from sesame seeds, thyme, sumac and salt. It’s located in the spice isle but if you can’t find it simply make your own.

Pitas

I prefer to use whole-wheat pitas as a healthier option but use whichever ones you can find. You can often find pita in the bread section OR in the international section of the grocery store.

Additional Ingredients For the Dip

  • 1 small clove garlic, peeled
  • ½ teaspoon coarse kosher salt
  • ¼ cup extra-virgin olive oil
  • 2 tablespoons lemon juice

Additional Ingredients For the Chips

  • 2 tablespoons extra-virgin olive oil
  • ½ teaspoon coarse kosher salt

Step-By-Step Instructions To Make This Tzatziki and Pita

Step 1: Drain yogurt

If using regular yogurt, you’ll need to strain it first: Line a fine mesh strainer with a coffee filter or paper towels and set over a bowl. Spoon in yogurt and refrigerate until the whey has drained off the yogurt, about 3 hours.

Step 2: Make tzatziki

Chop the garlic, sprinkle with salt, and mash and chop with a chef’s knife to make a paste. Scrape the garlic paste into a medium bowl. Add the strained yogurt or Greek yogurt. Add the cucumber, mint, oil and lemon and whisk to combine.

Step 3: Make pita chips

Preheat the oven to 350 degrees F. Cut the pitas along their seams and separate into two layers. Lay 4 pitas circled on a work surface. Brush lightly with 1 tablespoon oil, dividing evenly. Sprinkle with 1 teaspoon za’atar and ¼ teaspoon salt. Cut the pitas into 8 triangles each. Transfer to a large baking sheet. Repeat with the remaining 4 pita circles, oil, za’atar and salt. Bake the pitas, rotating pans half way through, until crisp and starting to brown, 10 to 15 minutes. Cool before serving with the dip.

FAQs and Expert Tips

How to make the tzatziki less watery:

If you want an ultra-thick tzatziki, drain liquid from the shredded cucumber before adding it to the sauce. Place the shredded cucumber in a strainer and lightly press out excess water, or pat with paper towels.

How to store tzatziki:

This homemade tzatziki will keep well in the fridge for four to five days in a tightly sealed container. This dip has a tendency to separate a bit in the fridge, so you’ll need to give it a good stir before serving it. Tzatziki tastes better the longer it sits in your fridge, but after about five days the cucumbers begin turning to mush, so definitely eat it before the week is up.

What is the best combination of herbs for the tzatziki:

For the herbs, I think the yummiest combination is roughly about a third each of mint, basil and dill so that none of them are too overpowering. I realize that not everyone has all three on hand so use whichever you want.

How to make the tzatziki if you’re lactose intolerant:

I found this organic lactose-free yogurt at Healthy Living recently. If you are lactose intolerant, I highly recommend checking it out. I used it to make this tzatziki by straining it. To do that, just line a fine mesh sieve or colander with a coffee filter or a couple layers of paper towels. Then spoon the yogurt in. Set it over a bowl and let it sit in the fridge for a few hours. You’d be amazed how much whey drains off. You can skip that step entirely by buying Greek yogurt which is basically the same thing.

Additional Recipes to Try

  • If you’re a fan of dips you have to try this Easy Greek Yogurt Dip, this Low Fat Ranch Dip, my Black Bean Hummus, this Yellow and Red Tomato Pico de Gallo and lastly my Healthier Hot Crab Dip.
  • If you like za’atar seasoning you would love these Roasted Fingerling Potatoes Yogurt Tahini Sauce and this Grilled Za’atar Chicken Burgers with Cucumber Mint Tzatziki
  • Breakfast Pitas are a recent fave in my household. They are really satisfying and keep me full all morning.
  • If you’re looking for a quick and healthy salad this Snap Pea Mint and Feta Fattoush Salad is it!
  • Looking for an easy kebab recipe? This Grilled Ground Turkey Kofta Kebabs and my Grilled Lamb Kofta Kebabs are a must!
  • You won’t be able to stop eating this Simple Tabbouleh–I promise you.
  • These Grilled Greek Boneless Chicken Thighs would be the perfect addition to this Israeli Couscous Salad
  • Two other ways you can use Za’atar are in theseZa’atar Roasted Chicken Breasts from the Mediterranean Dishor for thisGrilled Zucchini with Za’atar from Feasting at Home.

Thanks so much for reading! If you are new here, you may want to sign up for my email newsletter to get a free weekly menu plan and the latest recipes right to your inbox. If you make this recipe, please come back and leave a star rating and review. I would love to hear what you thought!

Happy Cooking! ~Katie

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tzatziki recipe with za'atar pita chips - Healthy Seasonal Recipes (3)

Tzatziki with Za’atar Pita Chips

5 Stars4 Stars3 Stars2 Stars1 Star

5 from 4 reviews

  • Author: Katie Webster
  • Total Time: 25 minutes
  • Yield: 3 cups dip, 64 pita chips 1x
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Description

This homemade tzatziki recipe is made with Greek yogurt, grated cucumber and herbs. Its so easy to make and is a healthy appetizer!

Ingredients

UnitsScale

For the Dip

  • 2 cups plain low fat yogurt, strained or 1 1/3 cups Greek yogurt
  • 1 small clove garlic, peeled
  • 1/2 teaspoon coarse kosher salt
  • 1 large cucumber, shredded on a box grater
  • 1/2 cup chopped mint, dill or basil or a combination
  • 1/4 cup extra-virgin olive oil
  • 2 tablespoons lemon juice

For the Chips

  • 4 pitas, preferably whole-wheat
  • 2 tablespoons extra-virgin olive oil
  • 2 teaspoons za’atar spice mix
  • 1/2 teaspoon coarse kosher salt

Instructions

  1. Make Dip: If using regular yogurt, you’ll need to strain it first: Line a fine mesh strainer with a coffee filter or paper towels and set over a bowl. Spoon in yogurt and refrigerate until the whey has drained off the yogurt, about 3 hours.
  2. Chop garlic, sprinkle with salt, and then mash and chop with a chef’s knife to make a paste. Scrape garlic paste into a medium bowl. Add the strained yogurt or Greek yogurt. Add cucumber, mint, oil and lemon and whisk to combine.
  3. Make Chips: Preheat oven to 350 degrees F. Cut pitas along their seams and separate into two layers. Lay 4 pitas circled on work surface. Brush lightly with 1 tablespoon oil, dividing evenly. Sprinkle with 1 teaspoon za’atar and ¼ teaspoon salt. Cut pitas into 8 triangles each. Transfer to a large baking sheet. Repeat with the remaining 4 pita circles, oil, za’atar and salt. Bake the pitas, rotating pans half way through, until crisp and starting to brown, 10 to 15 minutes. Cool before serving with the dip.

Notes

Cooking Tip:

If you want an ultra thick tzatziki, drain liquid from the shredded cucumber before adding it to the sauce. Place the shredded cucumber in a strainer and lightly press out excess water, or pat with paper towels.

  • Prep Time: 25 minutes
  • Cook Time: 0 minutes
  • Category: Appetizer
  • Method: Mixed
  • Cuisine: Greek

Nutrition

  • Calories: 614
  • Sugar: 7 g
  • Sodium: 882 mg
  • Fat: 34 g
  • Saturated Fat: 6 g
  • Carbohydrates: 58 g
  • Fiber: 7 g
  • Protein: 24 g

tzatziki recipe with za'atar pita chips - Healthy Seasonal Recipes (4)

About the Author

Katie Webster

Katie Webster studied art and photography at Skidmore College and is a graduate of the New England Culinary Institute. She has been a professional recipe developer since 2001 when she first started working in the test kitchen at EatingWell magazine. Her recipes have been featured in numerous magazines including Shape, Fitness, Parents and several Edible Communities publications among others. Her cookbook, Maple {Quirk Books} was published in 2015. She launched Healthy Seasonal Recipes in 2009. She lives in Vermont with her husband, two teenage daughters and two yellow labs. In her free time, you can find her at the gym, cooking, stacking firewood, making maple syrup, and tending to her overgrown perennial garden.

More About Katie »

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21 comments on “Tzatziki with Za’atar Pita Chips”

  1. Nancy November 18, 2022 @ 11:23 pm Reply

    I love this yourofTzatzik. It is really light and refreshing thanks for the yummy recipe

  2. Sara Welch November 18, 2022 @ 8:58 pm Reply

    This was such a quick and easy sauce that comes together in a snap! Was the perfect touch of flavor to my meal and way better than any store bought version I have tried!

  3. Anjali November 18, 2022 @ 7:02 pm Reply

    Yum! This tzatziki was cooling, creamy and so refreshing! It went great with the pita chips, and we used it as a dip for veggies too!

  4. Andrea November 18, 2022 @ 5:43 pm Reply

    This is my kind of dip and chips. I can’t wait to dig in.

  5. Kristen November 18, 2022 @ 5:36 pm Reply

    This turned out so well! Thank you for the recipe!

  6. Christine @ Cooking with Cakes September 10, 2015 @ 1:44 pm Reply

    this recipe is SUCH a keeper, what girrrl doesn’t need this in her arsenal? saved and pinned mama! x

    • Katie September 12, 2015 @ 5:38 am Reply

      It really is great to have classics like these to go to! Thanks so much Christine. Have a great weekend!

  7. Olena@iFOODreal August 27, 2015 @ 6:12 pm Reply

    This looks the bomb! You don’t squeeze your cucumbers? If you don’t, then I won’t either. And I love za’atar. I add it to my homemade hummus.:)

    • Kathy January 21, 2018 @ 2:19 pm Reply

      I was thinking the same thing, especially since this recipe uses grated cucumber. I also would remove seeds unless you’re using the long seedless cukes. It’s just so much nicer imo. I usually finely chop or mince my cucumber. Either way just salt & put it in some cheesecloth. Or don’t salt & add the liquid to your water bottle. So refreshing!

  8. Thalia @ butter and brioche August 26, 2015 @ 11:45 pm Reply

    Tzatziki is just the best! I love your refreshing and healthy take on it. I bet it goes perfectly with those yummy pita chips too – za’atar is just delicious!

    • Katie August 27, 2015 @ 4:04 pm Reply

      I totally agree. Za’atar is on my top five list of spice blends. We love it on roast chicken all winter long. It is so savory and goes with so much of the food we love to eat.

  9. Suzy | The Mediterranean Dish August 21, 2015 @ 5:03 pm Reply

    Pita chips are the best, and this yogurt dip…delicious! Thanks for the link love, hon!

    • Katie August 27, 2015 @ 4:03 pm Reply

      Hi Suzy, I totally agree they are the best, and I love the fact that if you bake them until they are crispy you can keep them in a bag for days. They are such a yummy crunchy snack. Hope you’re well. Have a great day.

  10. Jessica @ Nutritioulicious August 20, 2015 @ 9:54 pm Reply

    Love tzaziki and love za’atar! Can’t go wrong with this duo!!

    • Katie August 27, 2015 @ 4:02 pm Reply

      Yeah, it kinda works. I love finding new combos. Thanks so much for coming by Jessica. Have a great day.

  11. Dixya @ Food, Pleasure, and Health August 20, 2015 @ 6:45 pm Reply

    i love pita chips in general but with zaatar it sounds fabulous. i am so over summer because it is crazy hot in texas. i am more like #goawaysummer.

    • Katie August 27, 2015 @ 4:01 pm Reply

      Lol, maybe we should meet half way.

  12. Selena @ The Nutritious Kitchen August 20, 2015 @ 11:26 am Reply

    Oh my yum!! This would be the perfect appetizer for a greek style dinner night…totally inspiring my weekend plans right now! 🙂

    • Katie August 27, 2015 @ 4:01 pm Reply

      Love to hear that Selena! Happy cooking!

  13. Barbara August 20, 2015 @ 10:00 am Reply

    This looks yummy!

    I’m making pickles right now actually – my grandmother has passed down her recipe for 15 day sweet pickles, and we make them at the same time every year. Each year they turn out a little bit better, and I love thinking of her every time I open a new can.

    I don’t grow my own cukes for them, though, we pick them up from one of her friends that does!

    • Katie August 27, 2015 @ 4:00 pm Reply

      I love sweet pickles, though I just ended up making dill. I think I will make both sweet and dill next year. Thanks for the comment today Barbara.

tzatziki recipe with za'atar pita chips - Healthy Seasonal Recipes (2024)

FAQs

Is tzatziki and pita healthy? ›

Tzatziki is often served as a dip with pita bread. It can also be added to grilled meats for a high protein dish. Tzatziki is a popular dip made from cucumbers and Greek yogurt. It's high in protein and low in calories.

How healthy is tzatziki dip? ›

Tzatziki also contains key vitamins and minerals for good health. Tzatziki offers 100 IU of vitamin A per serving. It helps keep your eyes and bones strong. The majority of tzatziki's vitamin C comes from lemon juice.

Is tzatziki good for your gut? ›

Improved Gut Health

Yoghurt is the chief ingredient of all tzatziki recipes, making it a probiotic-rich food containing beneficial bacteria. A study shows that foods containing yoghurt boost good bacteria levels while reducing the number of harmful bacteria. It balances both good and bad bacteria.

What to pair tzatziki with? ›

Tzatziki is good friends with grilled and roasted meats, especially juicy lamb chops. Serve it up with a crunchy fattoush salad – a combination of torn pitta, cooling cucumber, ripe tomatoes, sweet lettuce and refreshing mint – for a bonus hit of fresh, summer flavour.

Is tzatziki healthier than hummus? ›

However, if you want to eat without worrying about your health, hummus is a great dip that goes with a lot of foods like fish, chicken and falafel. Tzatziki goes well with traditional Greek foods like gyros, and it also is healthier, with a lot less sodium.

Is tzatziki inflammatory? ›

Tzatziki sauce is perfect healthy snack, especially thanks to protein-packed greek yogurt, shredded cucumber and anti-inflammatory garlic. It's as simple as it sounds: yogurt cucumber sauce!

Is tzatziki healthier than sour cream? ›

Is tzatziki healthier than sour cream? Yes, tzatziki is healthier than sour cream because it is made with Greek yogurt, which is higher in protein and lower in fat compared to sour cream. Greek yogurt contains beneficial nutrients like calcium and probiotics.

What is the healthiest Mediterranean food? ›

Eating the Mediterranean way
  • Choose whole grains. ...
  • Use unsaturated fats from plants. ...
  • Eat more seafood. ...
  • Fresh or water-packed tuna, salmon, trout, mackerel and herring are healthy choices. ...
  • Get nuts. ...
  • Enjoy some dairy. ...
  • Reduce red and processed meat. ...
  • Spice it up. Herbs and spices boost flavor and lessen the need for salt.
Jul 15, 2023

Is tzatziki good for blood pressure? ›

You can dip meatballs in tzatziki sauce or put it on top of grilled meats for a healthy, low-carb, and protein-packed meal. The tzatziki sauce is also high in calcium. It also has no cholesterol, so you won't have to worry about hurting your blood pressure and heart health.

Which yogurt is best for gut health? ›

So if you're looking for the best yogurt for gut health, try kefir or a yogurt that specifically says “probiotic” on the label. Account for your personal preferences: While many consider low-fat or nonfat yogurt to be healthier, a study found that full-fat yogurt offers similar heart-health benefits.

How do Greek people eat tzatziki? ›

Greeks usually eat tzatziki with bread, it is also used for the famous souvlaki wrapped in a pita and ofcourse in gyros. Almost all Greeks love dipping bread and Greek fries in tzatziki that is served at every traditional restaurant.

What cheese goes well with tzatziki? ›

We love this thick and creamy yogurt sauce with fresh cucumber, lemon, dill and feta cheese. It's brightly flavored and is perfect to serve with veggies, pita chips, grilled meats and even on sandwiches.

Can you eat tzatziki with chips? ›

Packed with crisp veggies, salty feta cheese, homemade pita chips, and an easy Tzatziki sauce, this pretty platter is the perfect way to entertain. For more easy dips, check out this Skinny Baked Potato Dip, this Goat Cheese and Avocado Dip, and this Lightened Up Pimento Cheese Dip.

How many calories are in a pita and tzatziki? ›

PITA AND TZATZIKI SAUCE - Original Pita and Tzatziki Sauce, Daphne's Greek Cafe
Nutrition Facts
For a Serving Size of 1 Serving
How many calories are in Pita And Tzatziki? Amount of calories in Pita And Tzatziki: Calories 130Calories from Fat 27 (20.8%)
% Daily Value *
13 more rows

Is pita bread healthy for weight loss? ›

Every food, including pita bread and naan, can have a place in a healthy diet when trying to lose weight, as long as they're enjoyed in moderation. The higher protein content in naan will allow you to feel fuller for longer, curbing cravings that cause excess snacking.

What is the healthiest Greek food to eat? ›

Sardines are one of the most commonly consumed fish in Greece. These small, oily fish are not only delicious, but also one of the healthiest foods you can eat. In fact, they are a great source of EPA and DHA. These are types of omega-3 fatty acids that are associated with many health benefits.

Is Eat a pita healthy? ›

Pitas are lower in sodium than bread, so that it may be the best option for those eating a low-salt diet. The main difference you'll see between the two types of bread lies in the quality of the ingredients - a slice of white Wonder bread isn't going to contain the same nutrition or fiber as a whole-wheat pita.

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