High-Protein Tzatziki Cucumber Salad – Refreshing, Creamy & Perfect for Meal Prep
This High-Protein Tzatziki Cucumber Salad is your go-to side dish or light meal when you want something creamy, crisp, and refreshing. Packed with Greek yogurt, fresh cucumbers, garlic, and herbs, it’s a flavorful and healthy twist on traditional tzatziki. Perfect for meal prep, summer gatherings, or a post-workout snack, this salad is loaded with protein and keeps beautifully in the fridge. A clean, cooling dish that brings Mediterranean comfort to your everyday table.
Ingredients
- 1 large English cucumber grated or finely diced
- 1 ½ cups plain Greek yogurt 2% or whole milk
- 2 tablespoons lemon juice fresh is best!
- 1 garlic clove finely grated
- 1 tablespoon olive oil
- 2 tablespoons chopped fresh dill
- Salt and pepper to taste
Instructions
- Grate or finely dice the cucumber and sprinkle with a little salt. Let it sit for 5 minutes, then squeeze out excess water with a clean towel.
- In a bowl, combine the Greek yogurt, lemon juice, garlic, olive oil, and chopped dill.
- Fold in the cucumber and mix well. Season with salt and pepper to taste.
- Chill for 15–30 minutes before serving for the best flavor.
Notes
Secret Tips for the Best High-Protein Tzatziki Cucumber Salad
- Use full-fat Greek yogurt for extra creaminess: For a rich, satisfying texture in your high-protein tzatziki cucumber salad, full-fat Greek yogurt is the way to go. It also helps keep you full longer, making this a perfect option for healthy meal prep or a post-workout snack.
- Salt the cucumbers first: Before mixing, lightly salt your cucumbers and let them sit for 10–15 minutes. This draws out excess water and keeps your creamy cucumber salad from turning watery after refrigeration.
- Grate the garlic finely or use a press: To avoid overpowering bites, use a fine grater or garlic press so the flavor blends evenly into the tzatziki dressing. This gives a mellow, garlicky kick without the harshness.
- Add lemon zest for a citrusy punch: For even more brightness, don’t stop at just lemon juice—zest the lemon as well. It amplifies the fresh flavor and makes this Greek yogurt cucumber salad recipe pop.
- Chill before serving for best flavor: Give the salad at least 30 minutes in the fridge before serving. This lets the garlic, dill, and lemon meld beautifully into the yogurt for that bold, refreshing taste.
- Meal prep in glass containers: Store this cucumber tzatziki for meal prep in airtight glass containers to keep it fresh and avoid any flavor transfer. It’s ideal for making ahead and pairs well with grilled proteins or pita chips.