Tzatziki Cucumber Sauce | Vegan
This healthier, lower-fat version of Tzatziki Sauce is super simple to make and delicious on everything from salads and grilled veggies to its traditional use as a dip for falafels and other Greek foods. This version is vegan, oil-free, and gluten-free!
Tzatziki is a cucumber sauce usually made with yogurt and oil, but I’ve found a very quick and easy way to make it much lower in fat and vegan with silken tofu, garlic, lemon juice, fresh (or dry) herbs, and a few other seasonings. It tastes delicious on these Cucumber Sandwiches and it can be used as a spread on sandwiches and healthy veggie wraps or as a vegetable dip.
What is Tzatziki (Tsaht-ZEE-kee) Sauce?
I’ve never been to Greece yet, but I have eaten in Greek restaurants and enjoyed tzatziki sauce on pita sandwiches and gyros. A few years ago, I even came up with a couple of versions of Vegan Gyros made with either mushrooms or seitan.
The most difficult thing about tzatziki, in my opinion, is how to pronounce the mouthful of letters. It’s actually pronounced tsaht-zee-kee.
Reasons you will love this sauce
- Full of flavor- This vegan tzatziki sauce is creamy, tangy, and full of fresh flavors, making it a delicious and dairy-free alternative to the traditional version.
- Nutritious- Made with wholesome, plant-based ingredients, it’s a healthy and refreshing dip or spread.
- Lots of uses- Versatile and easy to make, this tzatziki pairs perfectly with everything from pita bread to grilled veggies, adding a burst of Mediterranean flavor to any dish.
Ingredients you will need
- Cucumbers- Cucumbers are used to make tzatziki sauce because they add a refreshing, crisp texture and mild flavor that perfectly balances the tanginess, creating a cool and creamy dip or sauce.
- Tofu- We are replacing traditional yogurt used to make this sauce with silken tofu. There are so many uses for silken tofu and great recipes to try it in because it’s wonderful for creating creamy sauces.
- Garlic- It is used in tzatziki sauce to provide a bold, savory depth that enhances the overall flavor, adding a spicy, aromatic kick that complements the coolness of the creamy tofu and cucumbers.
- Acidic flavors- Lemon juice and vinegar
- Seasonings- Mint, onion flakes, salt, and pepper are the seasonings that round out the robust flavor.
How to make vegan tzatziki sauce
The recipe card at the bottom of the page has the full list of ingredients with measurements and instructions.
This is such a simple recipe to make, I’m sure you’ll find lots of new uses for it. Personally, I use a lot of homemade vegan mayo in dishes, and tzatziki could easily replace the mayonnaise in many of them.
STEP #1: Begin by preparing the cucumber by washing and drying it well. I like to leave the peeling on mine. Slice the cucumber in half and use a spoon to scrape out the seeds. Some people leave the seeds, but I prefer to make this recipe without them.
STEP #2: Next, use a grater to grate the cucumbers being careful not to slice your fingers. There are plenty of different graters, but I prefer a larger grate cut for this cucumber dip.
STEP #3: Cucumbers are full of water, so the next step of draining the water from the cucumber is arguably the most important. There are a number of methods for doing this. Personally, to speed things up, I like to place the cucumber in a sieve and use my fingers to press out the water over a bowl or the sink.
STEP #4: Next, place all of the other ingredients plus half of the grated cucumber into a blender or a food processor and blend until nice and smooth.
STEP #5: Pour the tzatziki sauce into a bowl and stir in the other half of the prepared cucumber. This provides the dip with a little more texture and makes it fuller.
STEP #6: Serve immediately or place in the refrigerator for a couple of hours. Chilling will help firm it up and give time for the flavors to marry up. Keeps for about 4 days in an airtight container in the refrigerator.
Uses for this cucumber dip
Some people only ever eat tzatziki with gyros and other meaty dishes, but it’s absolutely delicious with many other foods like these vegetable dishes.
Sandwiches & Spreads
Dip for Veggies
- Vegetable kabobs
- Fresh-cut raw vegetables
- Crusty bread and pita triangles
- Crackers
- Salad dressing
Frequently Asked Questions
You can use plant-based sauces made with silken tofu as a substitute for dairy yogurt in vegan tzatziki sauce, ensuring it stays creamy and tangy.
To prevent vegan tzatziki sauce from being too watery, make sure to drain and squeeze excess moisture from the grated cucumbers before mixing them with the sauce.
Vegan tzatziki sauce can last up to 5 days in the refrigerator when stored in an airtight container, making it great for meal prep and leftovers.
No. Our sauce is made with silken tofu which changes texture when frozen. It won’t become creamy again after defrosting.
More Healthy Vegan Sauces
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Tzatziki Cucumber Sauce
Ingredients
- 3/4 cup grated cucumber
- 12 oz package firm silken tofu
- 1 med clove garlic
- 2 tablespoons lemon juice
- 1 tablespoon white wine vinegar
- 1 tablespoon fresh mint or dry
- 1 teaspoon dry onion flakes
- 1/4 teaspoon salt to taste
- pinch of pepper to taste
Instructions
- Begin by preparing the cucumber by washing and drying it well. I like to leave the peeling on mine. Slice the cucumber in half and use a spoon to scrape out the seeds. Some people leave the seeds, but I prefer to make this recipe without them.
- Next, use a grater to grate the cucumbers being careful not to slice your fingers. There are plenty of different graters, but I prefer a larger grate cut for this cucumber dip.
- Cucumbers are full of water, so the next step of draining the water from the cucumber is arguably the most important. There are a number of methods for doing this. Personally, to speed things up, I like to place the cucumber in a sieve and use my fingers to press out the water over a bowl or the sink.
- Next, place all of the other ingredients plus half of the grated cucumber into a blender or a food processer and blend until nice and smooth.
- Pour the tzatziki sauce into a bowl and stir in the other half of the prepared cucumber. This provides the dip with a little more texture and makes it fuller.
- Serve immediately or place in the refrigerator for a couple of hours. Chilling will help firm it up and give time for the flavors to marry up. Keeps for about 4 days in an airtight container in the refrigerator.
- Delicious used as a dip for raw or grilled veggies, as a salad dressing, spread on sandwiches and wraps, and with falafels. See some of my serving suggestions above.
Video
Notes
Nutrition
Disclaimer
To obtain the most accurate representation of the nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.
About Terri Edwards
Hi guys! I am the content creator behind EatPlant-Based and a licensed Food for Life instructor with the Physicians Committee for Responsible Medicine. I am passionate about sharing healthy recipes and tips to empower others to get healthy. I’m so glad you’re here! Read More…
This is delicious! I omitted the salt and it was still very flavorful. Thank you.
Can any of these tofu dips/preads be frozen? I stay away from them because they are way too much for me to eat in even maybe a month!
Hi Elaine- I don’t think this dip would freeze well because the texture of tofu changes when it’s frozen. Perhaps dividing one block of tofu and using half for a dip and the other half for chocolate mousse would help to use it up better. Then you could share a nice dessert with family as well. https://eatplant-based.com/chocolate-mousse/
Can you use a raw onion or onion powder? Can’t find any onion flakes here! Thanks
Hi Mary- Sure, I think onion powder would be a great substitute for the flakes. Enjoy!
I use a potato ricer to squeeze the shredded cucumber. I put a little salt and squeeze it twice.