What you get in ten minutes, with no cooking required, is one of the most probiotic-packed dips you can make at home. Greek yogurt brings live Lactobacillus and Bifidobacterium cultures, while garlic quietly adds prebiotic fiber and cucumber keeps the whole thing light and refreshing. Serve it with a pile of raw vegetables and you've built a complete probiotic-and-prebiotic snack plate. Curious how kefir compares? Read about kefir's real edge over yogurt.
Ingredients
- Tzatziki: 1 cup plain full-fat Greek yogurt, 1 medium cucumber (grated and well drained), 2 garlic cloves (grated), 1 tbsp extra virgin olive oil, 1 tbsp fresh lemon juice, 2 tbsp fresh dill, salt and white pepper
- Crudités: Carrot sticks, cucumber batons, celery, bell pepper strips, radishes, endive leaves
Instructions
- Grate cucumber. Place in a clean tea towel and squeeze firmly to remove as much liquid as possible.
- Combine yogurt, drained cucumber, garlic, olive oil, lemon juice, and dill. Mix well. Season with salt and white pepper.
- Taste and adjust garlic, lemon, and salt.
- Transfer to a serving bowl. Drizzle with olive oil and a pinch of dried dill.
- Serve with raw vegetables.
Nutrition Facts (per serving, tzatziki only)
| Calories | 95 |
| Total fat | 5g |
| Total carbohydrates | 5g |
| Dietary fiber | 0g |
| Protein | 8g |
| Sodium | 110mg |
Why This Is Good for Your Gut
Greek yogurt's live cultures support gut microbiome balance. Garlic is one of the most potent prebiotic foods; even small amounts provide meaningful inulin. Olive oil's polyphenols selectively support beneficial bacteria. The raw vegetables served alongside contribute additional prebiotic fiber across multiple plant species.
Make it the night before your next get-together and let the garlic mellow overnight for a rounder flavor. For other easy yogurt-based dips, try our cucumber dill yogurt dip or tzatziki stuffed cucumber boats.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.
