AIP TZATZIKI SAUCE

When I think of warm summer days and outdoor gatherings, one dish that always comes to mind is tzatziki sauce. This creamy, tangy dip is a staple in Mediterranean cuisine, often enjoyed with grilled meats, fresh vegetables, or simply as a dip for pita. However, finding a version that fits within the Autoimmune Protocol (AIP) can be a bit of a challenge, especially since traditional tzatziki is made with yogurt, which is off-limits on the AIP diet.

Fortunately, I’ve created a delicious AIP-friendly version of tzatziki that captures all the flavors of the classic while adhering to our dietary needs. This sauce is not only easy to prepare but also incredibly versatile, making it a perfect addition to your AIP repertoire.

Why You’ll Love It

This AIP tzatziki sauce is not only delicious but also packed with health benefits. The coconut yogurt serves as a great source of probiotics, promoting gut health and aiding digestion. Cucumbers are hydrating, low in calories, and provide essential vitamins and minerals, such as vitamin K and potassium. Fresh herbs like dill add a burst of flavor along with additional nutrients, making this sauce a guilt-free indulgence.

Not only is this tzatziki versatile, but it also adds a refreshing element to your meals, especially during the warmer months. It can elevate simple dishes like grilled chicken or roasted vegetables, transforming them into something extraordinary.

Tips for Customization

While this recipe is fantastic as is, feel free to experiment with additional flavors to make it your own. Here are a few ideas:

• Herb Variations: In addition to or instead of dill, try using fresh mint or parsley for a different flavor profile. These herbs can add a unique twist to your tzatziki.
• Spicy Kick: If you enjoy a bit of heat, consider adding a pinch of cayenne pepper or some diced jalapeño to the mix for a spicy variation.
• Additional Veggies: For added nutrition and flavor, mix in some finely chopped bell peppers or green onions.

Ingredients

Here’s what you’ll need to create your AIP tzatziki sauce:

• 1 cup coconut yogurt (plain, unsweetened): This serves as the creamy base of the tzatziki, providing the same texture you would expect from traditional yogurt. Make sure to choose a brand with no added sugars or preservatives.
• 1 medium cucumber: Grated and drained, cucumbers add a refreshing crunch and are hydrating, making them perfect for summer dishes.
• 1 tablespoon fresh dill, finely chopped: Dill not only enhances the flavor but also offers health benefits such as antioxidants and antimicrobial properties.
• 1 tablespoon fresh lemon juice: Lemon juice adds a bright acidity that balances the richness of the coconut yogurt, giving the sauce a refreshing kick.
• 1 clove garlic, minced (or garlic oil for a milder flavor): Garlic adds depth and a bit of a bite to the sauce. If you’re sensitive to garlic, you can substitute it with garlic-infused oil, which offers flavor without the compounds that might trigger a reaction.
• Salt, to taste: Salt enhances all the flavors in the sauce. You can start with a pinch and adjust to your liking.

Instructions

1. Prepare the Cucumber: Start by grating the cucumber using a box grater or a food processor. To remove excess moisture, place the grated cucumber in a clean kitchen towel or cheesecloth and squeeze out as much liquid as possible. This step is crucial, as it prevents the tzatziki from becoming watery and ensures a nice, thick texture.
2. Combine Ingredients: In a medium bowl, mix the drained cucumber with the coconut yogurt, fresh dill, lemon juice, and minced garlic (or garlic oil). Use a whisk or spatula to blend everything together until smooth and creamy.
3. Season to Taste: Add salt to your preference. You can also adjust the amount of lemon juice and garlic to suit your taste. If you like your tzatziki with a little extra zing, consider adding more lemon juice or even a pinch of lemon zest for added brightness.
4. Chill: Allow the tzatziki to chill in the refrigerator for at least 30 minutes. This resting time helps the flavors meld together beautifully, creating a more harmonious taste.
5. Serve: Enjoy your AIP tzatziki sauce as a dip with fresh veggies, drizzled over grilled meats, or as a refreshing side for any meal. It pairs perfectly with roasted chicken, grilled lamb, or even as a spread on AIP-friendly wraps.

Final Thoughts

Transitioning to an AIP diet doesn’t mean you have to miss out on the foods you love. This tzatziki sauce is a perfect example of how you can recreate classic recipes in a way that fits your dietary needs. The fresh ingredients, creamy texture, and vibrant flavors make it a delightful addition to any meal.

So grab your ingredients and get ready to enjoy a refreshing taste of the Mediterranean, AIP style!

As you prepare this sauce, I encourage you to share your thoughts, variations, or any tips you discover along the way in the comments below. Happy cooking, and enjoy your culinary journey toward wellness!

AIP TZATZIKI SAUCE

Course: Sauces and CondimentsCuisine: MediterraneanDifficulty: Easy

Servings

4

servings

Prep time

10

minutes

Cooking time

5

minutes

Calories

44

kcal

Chill Time

30

minutes

This AIP Tzatziki Sauce is not only delicious but also packed with vitamins and minerals. It provides a good source of vitamin C from the fresh cucumber and lemon juice, while the coconut yogurt offers beneficial fats and minerals like magnesium and potassium. The dill adds a dose of antioxidants, and garlic provides trace amounts of manganese and vitamin B6, making this sauce a flavorful and nutrient-rich addition to your meals!

Ingredients

• 1 cup (240g) coconut yogurt

• 1 medium cucumber (about 200g)

• 1 tablespoon (2g) fresh dill, chopped

• 1 tablespoon (15g) lemon juice

• 1 clove (3g) garlic, minced

• Salt to taste

Directions

• Start by grating the cucumber. To remove excess moisture, place the grated cucumber in a clean kitchen towel or cheesecloth and squeeze out as much liquid as possible. This step is crucial, as it prevents the tzatziki from becoming watery.
• In a medium bowl, mix the drained cucumber with the coconut yogurt, fresh dill, lemon juice, and minced garlic (or garlic oil).
• Add salt to your preference. You can also adjust the amount of lemon juice and garlic to suit your taste.
• Allow the tzatziki to chill in the refrigerator for at least 30 minutes. This resting time helps the flavors meld together beautifully.
• Enjoy your AIP tzatziki sauce as a dip with fresh veggies, drizzled over grilled meats, or as a refreshing side for any meal.

Notes

• Coconut Yogurt Alternatives: If you can’t find coconut yogurt or prefer a different base, you can try blending coconut cream with a little lemon juice to mimic the tangy flavor of yogurt. Just make sure it’s well-chilled for the right texture.
• Draining the Cucumber: Be thorough when squeezing out the cucumber’s excess liquid. This ensures the tzatziki remains creamy rather than watery. A cheesecloth or clean kitchen towel works best for this.
• Garlic Sensitivity: If garlic is too strong for you, garlic-infused olive oil is a great alternative that keeps the garlic flavor while being gentler on sensitive stomachs, especially for those managing autoimmune issues like gastritis.
• Customization: Feel free to adjust the amount of garlic, dill, and lemon juice to suit your taste. Some people prefer a more citrusy or herb-forward tzatziki, so make it your own.
• Serving Suggestions: This tzatziki pairs perfectly with grilled AIP-compliant meats, roasted veggies, or even as a dip for cassava or plantain chips. You can also use it as a topping for AIP-friendly wraps or bowls.
• Storage: Store the tzatziki in an airtight container in the fridge for up to 3 days. The flavors actually improve after a day, so it’s a great make-ahead sauce for meal prep!