Name: Homemade tzatzíki sauce (low FODMAP)
Prep time: 5 min
Total time: 5 min
Ingredients: 3/4 de tasse (180 ml) de yogourt grec nature ((sans lactose pour faible en FODMAP)); ½ concombre anglais (ou 1 petit libanais), râpé et bien égoutté; 1 petite gousse d’ail, hachée très finement ((fleur d'ail pour faible en FODMAP)); 1 c. à soupe (15 ml) de jus de citron frais; 1 c. à soupe (15 ml) d’huile d’olive extra-vierge; 2 c. à thé (10 ml) d’aneth frais, haché ((ou menthe pour varier)); Poivre, au goût

A taste of the Mediterranean in a tummy-friendly version

Refreshing, light and full of flavor, homemade tzatzíki sauce is a staple of Mediterranean cuisine. Perfect as an accompaniment to a grilled dish, as a dip for raw vegetables or even in a meal bowl, this low-FODMAP version is a treat for everyone, even those sensitive to fermentable foods.

Ready in 5 minutes, no cooking required

This express recipe requires just a few simple ingredients and a small bowl. In less than 5 minutes, you'll have a creamy, well-balanced sauce, where the acidity of lemon meets the freshness of cucumber and the delicate aromas of dill or mint.

Star ingredients

Lactose-free plain Greek yoghurt - for a creamy texture and a dose of protein.
Grated and well-drained cucumber - adds crunch and freshness.
Garlic flower or finely chopped garlic - garlic flower is ideal for a low-FODMAP version, without compromising flavor.
Extra-virgin olive oil and fresh lemon juice - a perfect combination to enhance the taste and lightness of the blend.
Fresh dill (or mint) - for an herbaceous touch reminiscent of Greek flavors.

Preparation tips

After draining the cucumber well, simply combine all the ingredients in a bowl. Taste and adjust the pepper or herbs to taste. That's all there is to it! The tzatzíki can be eaten immediately, but it will taste even better after resting in the fridge for an hour or so, while the flavors develop.

🍽️ How to enjoy it

As a dip with raw vegetables or gluten-free crackers

As an accompaniment to fish, chicken or kebabs

In sauce in a pita sandwich or Mediterranean-style bowl

Nutrition tips

This low-FODMAP version is ideal for people with sensitive intestines. It remains high in protein, low in fermentable carbohydrates and full of ingredients that are good for the microbiota.