Low FODMAP tzatziki recipe
Makes approx. 650g tzatziki 1 low FODMAP serve is 125g (1/2 cup) if you use lactose free Greek yoghurt. This is due to the fructose in the cucumber rather than the lactose (or lack thereof) in the yoghurt.1 low FODMAP serve is 23g if you use regular Greek yoghurt. This is due to the lactose content in regular yoghurt.
Ingredients
- 300 g Lebanese cucumber grated on the largest side of your box grater
- ¼ teaspoon fine salt
- 500 g lactose free Greek yoghurt thick, full fat, see notes
- 10 g+ finely chopped dill to your tastes
- 12-20 g+ pickled garlic see notes, and see notes for link to recipe
- 10-20 ml extra virgin olive oil to your tastes
- 2 + teaspoons lemon juice or vinegar of choice to your tastes
- Fine salt and freshly cracked pepper to your tastes
Instructions
- Grate the cucumber and place into a sieve over the sink. Sprinkle over the fine salt, then begin to squeeze out the excess moisture. Do this really thoroughly – removing this excess liquid now is what will give you a lovely thick tzatziki. My cucumber weighed 150g after squeezing, so I removed 1/2 it's weight in liquid.
- Spoon the yogurt into a medium mixing bowl and add the remaining ingredients. The best way to achieve your ultimate tzatziki is to add everything to your tastes. Continue adding and tasting until you reach your desired flavour.
- Place the tzatziki into the fridge for at least an hour before serving. Thin yoghurt will not thicken up, so ensure you choose a super thick, truly Greek variety to begin with.
- Leftovers keep well in the fridge for a week.
Notes
- Lebanese cucumber is chosen for it’s thin skin, firm flesh and lack of large seeds. I recommend using Lebanese cucumber here.
- Draining the cucumber thoroughly should be top priority. This is an easy recipe and draining the cucumber is the only part of it that takes a bit of time. I highly recommend doing it properly and thoroughly.
- A thin and runny yoghurt will not magically thicken into a dip like consistency. Make sure you choose a thick Greek yoghurt (not Greek style or natural) for a thick tzatziki. I recommend Jalna lactose free yoghurt or plain Chobani Fit (specifically Fit as it is lactose free) in Australia.
- A low FODMAP serve of this tzatziki is 125g if you use lactose free Greek yoghurt or only 21g if you use regular Greek yoghurt.
- The aforementioned lactose free Greek yoghurts are easily accessible in Australian supermarkets.
- Pickled garlic is a new low FODMAP ingredient (see the FODMAP notes in the body of the post for more information). I have a recipe for it here – homemade is so much better than store bought.
- Pickled garlic is low FODMAP in 3g serves and remains so in serves of up to 30g per person. You can experiment with your tolerances and see how much works for you. Pickled garlic is less potent than fresh garlic, which is why the recipe uses more. If you plan to use fresh garlic (for those who tolerate it) add it to taste.
Tried this recipe?Let us know how it was!