Simple FODMAP-Friendly Tzatziki Sauce with Pita or Vegetables
**Tzatziki Sauce: A Cool, Creamy Dip for Summer** Tzatziki is a versatile Greek sauce made from yogurt, cucumber, garlic, and herbs. It's a refreshing and light dip that's perfect for summer gatherings. This FODMAP-friendly version is made with lactose-free yogurt and seedless cucumber, so it's safe for people with IBS and other digestive issues. The key to a good tzatziki sauce is to use high-quality ingredients. Start with a plain, unsweetened yogurt that's thick and creamy. Seedless cucumbers are less likely to cause gas and bloating than regular cucumbers. And be sure to use fresh herbs and garlic for the best flavor.
Tzatziki sauce has a long and storied history. It is believed to have originated in the Middle East, where it was used as a condiment for grilled meats. The sauce was brought to Greece by Turkish immigrants in the 19th century, and it quickly became a popular dish. Today, tzatziki is a staple of Greek cuisine, and it is enjoyed by people all over the world. The traditional ingredients in tzatziki sauce are yogurt, cucumber, garlic, and olive oil. However, there are many variations on the recipe, and some people like to add other ingredients, such as lemon juice, dill, or mint. This FODMAP-friendly version of tzatziki sauce is made with lactose-free yogurt and seedless cucumber, so it's safe for people with IBS and other digestive issues.
Simple FODMAP-Friendly Tzatziki Sauce with Pita or Vegetables Simple FODMAP-Friendly Tzatziki Sauce with Pita or Vegetables Simple FODMAP-Friendly Tzatziki Sauce with Pita or Vegetables Simple FODMAP-Friendly Tzatziki Sauce with Pita or Vegetables
Prep time: 15 | Cook time: 0 | Serves: 4
Ingredients
  • 1 cup plain, unsweetened FODMAP-friendly yogurt
  • 1/2 cup seedless cucumber, peeled and grated
  • 1/4 cup fresh dill, chopped
  • 1 garlic clove, minced
  • 1/4 cup extra-virgin olive oil
  • 2 tablespoons lemon juice
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
Instructions
  1. In a medium bowl, whisk together the yogurt, cucumber, dill, garlic, olive oil, lemon juice, salt, and pepper until smooth.
  2. Cover the bowl and refrigerate for at least 30 minutes to allow the flavors to meld.
  3. Serve with pita bread, vegetables, or grilled meats.
Why It Works
  • Using lactose-free yogurt makes this sauce safe for people with IBS and other digestive issues.
  • Seedless cucumbers are less likely to cause gas and bloating than regular cucumbers.
  • Fresh herbs and garlic add flavor to the sauce.
  • Refrigerating the sauce for at least 30 minutes allows the flavors to meld.