Looking for a quick and easy snack idea? Check out this simple low FODMAP tzatziki sauce! Made with fresh ingredients, this savoury sauce will be a family favourite in no time!
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My gut functions best when I stick to smaller meals. But while a smaller plate leaves me feeling like my best self, it can also leave me feeling a little hungry!
So in addition to three square meals a day, I also like to build a range of hearty snacks into my schedule. This helps keep me fueled and focused throughout the day and helps keep “hanger” at bay.
This easy tzatziki sauce is one of my favourite snacks! I like that I can eat it with low FODMAP corn chips my desk (don’t judge me!) or pack it up in a small container for a healthy snack on-the-fly.
I also love that it’s made from things I often have kicking around in my fridge. So it’s a great option when I find myself hungry without a specific snack planned.
Keep it FODMAP friendly
Looking for the perfect savoury snack? This low FODMAP tzatziki sauce will hit the spot! Check out the notes below for tips on keeping this recipe FODMAP friendly.
First up, yogurt. If you’re in the elimination phase of the low FODMAP program, you’ll need to use lactose-free Greek yogurt. Remember to check the ingredients for sneaky FODMAPs like inulin before you buy.
If you find the flavour of Greek yogurt a little intense, you can also use plain yogurt. But your tzatziki sauce will be a little looser. Heads up, you’ll still need to use a lactose-free product.
Next up, cucumber. According to Monash University, cucumbers don’t have any detectable FODMAPs. That means you can eat as much cucumber as you’d like without adding to your FODMAP load.
We’ll also be using garlic-infused oil. Did the hair on the back of your neck stand up? Don’t panic! FODMAP carbohydrate chains break down in water, but not fats like oil and butter. So you can safely infuse their flavour into oils and butter without unleashing their FODMAPs.
But, not all garlic-infused oils are low FODMAP. When choosing a low FODMAP garlic-infused oil, take a look at the label for ingredients like “garlic extract” and “natural flavouring.” You should also do a visual check to see if you can spot any garlic pieces of sediment in the bottle. If a product checks any of these boxes, it’s not low FODMAP.
If you’re nervous about trying an infused oil, start with this garlic-infused oil by Fody Foods Co. It’s certified by Monash University, so you can be 100% certain there are no FODMAPs lurking in here.
Last but not least, fresh mint. According to the Monash app, fresh mint is low FODMAP in servings of 1 bundle (90 g). But, Monash doesn’t list a maximum serving size. Monash has explained on their blog, that foods with no maximum serving size are safe to eat in large portions. We’ll only be using 1 tbsp, though. So we’re definitely within the recommended range.
If mint ‘s not your thing, you can swap it out for 2 tbsp of fresh dill. According to Monash, dill is low FODMAP in servings of 1 cup (16 g). Monash doesn’t list a maximum serving size for this item, either.
You are what you eat! Check out the notes below to see how many servings of each FODMAP group are in this tzatziki sauce.
fructose = 0
lactose = 0
fructan = 0
GOS = 0
Polyol = 0
Pick your sidekick
If you’re feeling low key, this low FODMAP tzatziki sauce is perfect with fresh cucumber rounds, carrots, and red pepper slices or a handful of low FODMAP corn tortilla chips.
If you’re feeling a little daring, this sauce would be the perfect sidekick for my easy low FODMAP chicken souvlaki!
Want to try this low FODMAP tzatziki sauce? Don’t forget to PIN THIS RECIPE for later!Print
Looking for the perfect savuory snack idea? This easy low FODMAP tzatziki sauce will hit the spot!
- 1 cup low FODMAP plain Greek yogurt
- 1/4 cup cucumber, diced
- 1 tbsp fresh mint, minced (or 2 tbsp fresh dill)
- 1/4 tsp salt
- 1 tsp garlic-infused oil
Place all ingredients in a small bowl and stir to combine. Serve chiled.
Recommended low FODMAP serving size – 3 tbsp
- Category: Snack, Appetizer
- Cuisine: American, Greek
- Serving Size: 3 tbsp
- Calories: 24
- Sugar: 1
- Sodium: 114
- Fat: 1
- Saturated Fat: 0
- Unsaturated Fat: 0
- Trans Fat: 0
- Carbohydrates: 2
- Fiber: 0
- Protein: 3
- Cholesterol: 2
Keywords: Tzatziki, Tzatziki Sauce, Sauce, Dip, Lactose Free Dip, Appetizer, Holiday Appetizer, Snack, Heathy Snack
Whether you’re looking for something to munch at home or on-the-go, this low FODMAP tzatziki sauce is the perfect snack! If you like this recipe, don’t forget to share it! Together we’ll get the low FODMAP diet down to a science!
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