Dairy-free Tzatziki Recipe | Vegan and Delicious | SoupAddict.com (2024)

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Herbaceous, rich, and tangy, homemade vegan tzatziki sauce is deliciously healthy, using magic cashew cream as its base. Unless you spill the beans, your peeps will never guess it’s dairy-free! {Vegan, vegetarian, gluten-free, oil-free}

Dairy-free Tzatziki Recipe | Vegan and Delicious | SoupAddict.com (1)

A few weeks ago, I had an episode of “Mom” playing in the background while I worked. I don’t follow this show, so I’m ignorant to its charms, but one of the characters was taking some heat for dating a vegan. I stayed tuned in, curious.

The only way this hippie-vegan could’ve been more stereotyped was if they’d outfitted him with blue-tinted granny glasses and a headband, lol. His diet was eyeroll-worthy: at a meet-the-girlfriend’s-family dinner of sloppy, hand-held BBQ ribs (but of course that’s what you’d serve a vegan guest), he brought a bowl of kale and quinoa. Like, literally, kale and quinoa.

I think I can safely speak for my fellow plant-based-eating peoples and say that we don’t eat bowls of kale. We have kale salads, yes, but a kale salad does not mean a bowl of kale. It means that the greens of said salad are predominantly kale, but lots of other non-kale things go in there, too.

It’s worth pointing out two things: First, while insanely nutritious, leafy greens like kale do not provide sufficient calories when consumed on their own. A pound of kale — and dat’s a whoooole lotta kale — is only about 220 calories. Humans cannot survive on kale. Second, kale is difficult for many to digest, so while a nice one-cup serving of kale leaves is a beautiful thing, I personally can’t wrap my head (or my tummy) around an entire bowl of kale.

I realize that this TV caricature was exaggeration-as-comedic-device, but from a strictly healthy-eating perspective, it was strange and unhelpful.

Dairy-free Tzatziki Recipe | Vegan and Delicious | SoupAddict.com (2)

Because the truth is, in 2017, eating healthy, plant-based — and yes, even vegan — meals is easier than ever. Not just cooking easier, but delicious easier. As more cooking-minded people have turned their attention to plant-based recipes, our tasty vegan options have grown exponentially.

But, let’s back up a sec: Just what does vegan mean? A vegan diet (and lifestyle) eliminates anything that is made from animals, period, including animal byproducts, such as milk. Following a vegan diet means no honey, no milk, cheese, or yogurt, no eggs, no non-organic cane sugar (did you know that conventional cane sugar is not vegan? Truth! It’s processed and bleached white in a procedure that uses charred animal bones. Our food system is sooo bizarre).

As with any elimination diet, giving up something you love is a real challenge to success. Cutting out dairy has been a personal goal, ever since I learned it was a significant source of bad cholesterol (the kind that builds up in your arteries). I can’t stand milk in a glass, so that’s easy-peasy. Yogurt’s not my favorite, either (byeyeeee). Cheese, I cut cold turkey and have just never looked back, despite thinking that would be the most difficult.

But, I do like certain creamy, dairy-based things like sour cream, dips, and ice cream. Fortunately, I already have an arsenal of yummy substitutes, including dairy-free tzatziki sauce. (Almond milk ice cream, btw, is da bomb. Buh-byeee, dairy ice cream.)

It wasn’t that long ago when following a vegan diet meant lots and lots of tofu. Dairy substitutes were — and, when purchased from the grocery store, still largely are — tofu-based. I’ve written about my isshhues with tofu before, so I won’t rehash it here, other than to say I’m not silken tofu’s biggest fan.

But the awesome news is that you don’t have to rely on tofu for things that our omnivore selves miss, like dips and cheese sauces.

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Just look at that spoon! Know what the secret to that thick, creamy, herb-loaded dip is?

Cashew nuts.

No way! Way!

I’ve made a lot of vegan sauces over the years, with all kinds of ingredients, including cauliflower (y’all know about cauliflower cheese sauce, right?), coconut milk roux, and yes, even tofu.

But the best sauce by far is made with raw cashews. I don’t know what the dealio is, but those chunky, beige, half-moon nuts blend down into a rich, smooth, and creamy white sauce that’s gently savory and completely addictive, right out of the blender.

It’s unexpected, because blended peanuts = peanut butter and blended almonds = almond butter. So, how is it possible that cashews end up so smooth and silky and creamy?

I dunno, but here’s the proof:

Dairy-free Tzatziki Recipe | Vegan and Delicious | SoupAddict.com (4)

If you’ve been curious about vegan substitutes for dairy — curious but tentative — this should be your first homemade introduction. Seriously, try it. Just try it. Don’t make it for a party or a potluck or anything where you’ll feel pressure about the result.

Just make it for yourself. No biggie. Get some raw cashews from the bulk bins, some fresh herbs and garlic, and raid your pantry for everything else. You’ll need a good blender — a Vitamix or a Nutribullet (which I have, because I’m cheap) will work great; standard blenders might require a trial run and a little extra buzzing, but they should do the job.

Like most dips, dairy-free tzatziki is better when allowed to sit overnight (or at least 4 hours), so get your patience on and plan ahead. You’ll need to soak the cashews in water for about an hour before you assemble the recipe, so factor that in, too.

For the rest, you just dump stuff into the blender and process until creamy smooth. Stir in the herbs and cukes, and taste. Incredible, amirite? Not cashew-nutty at all, just smooth and creamy and dairy-y. Scrape into a bowl, cover, and stick it in the fridge, and let time do its magical thing where it makes all the seasonings do a happy flavor handshake. Tzatziki purists, you might be frowning a little at all the dill, which is not traditional (as I learned after yearzzz of making tzatziki with lots of dill, lol). Nor is the cilantro. But I love herbs and the verdant freshness they add to creamy dips. You can simply add more mint if you’d rather, but I hope you’ll try this dilly version. The tzatziki police will know no better, I promise.

Once you fall in love with this vegan tzatziki, I think you’ll understand how it’s totally possible to be a food-loving cook and thrive on vegan foods, and why “vegan” is not weird, or all about kale and quinoa. I’m not here to convert, only to help people find solutions to their food challenges. And that challenge might be as complex as a diet overhaul for you, or, as simple as needing a dip for a vegan friend your kid is bringing home from college.

One of the unexpected results of eliminating dairy was discovering it was the cause of a few annoying, persistent icks that sometimes made life a little womp-womp, such as rosacea flair-ups, and minor, but almost nightly, digestive upset. By eliminating dairy, not only do I feel noticeably better every day, but I’ve reduced my bad cholesterol intake (my new numbers … {swoon}). Cashew nuts — all nuts, in fact — are naturally cholesterol-free and feature healthy monounsaturated fats. They’re none too shabby on protein, too.

Vegan, dairy-free tzatziki sauce is delicious on gyros, tacos, veggie burgers, and makes a double-dippable veggie dip. I hope you’ll give it a go! 😀

Karen xo

Dairy-free Tzatziki Recipe | Vegan and Delicious | SoupAddict.com (5)

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5 from 1 vote

Dairy-free Tzatziki Sauce

A delicious, creamy vegan tzatziki sauce made with the magic of cashews. Note that the sauce is best when refrigerated overnight, so factor that into your prep time. Goes great on gyros, and as a veggie dip or salad dressing.

Prep Time1 hour hr 15 minutes mins

Servings: 4 tablespoons

Author: Karen Gibson


  • 1 cup raw, whole cashews
  • 1/2 large field cucumber
  • 1/2 cup water
  • 2 tablespoons lemon juice
  • 2 tablespoons red wine vinegar
  • 1 small clove garlic, roughly chopped
  • 1 tablespoon minced fresh dill
  • 1 tablespoon minced fresh mint
  • 2 teaspoons minced fresh cilantro
  • 1/2 teaspoon kosher salt


  • Place the cashews in a small bowl and cover with water by 1/2". Let soak for an hour, then drain, discarding the soaking liquid.

  • While the cashews soak, peel the cucumber and remove the seeds (slice the cucumber in half length-wise, and cut a "V" around the seed bed). Grate the cucumber on a box grater, and transfer the grates to a sieve set in a bowl. Press the cucumber grates with a paper towel, and let drain until ready to use, discarding the cucumber liquid.

  • Add the drained cashews and 1/2 cup water, lemon juice, vinegar, and garlic to a high-performance blender, and blend. Stop after 30 seconds, and check the mixture. If it's thick and grainy like paste, add a tablespoon of water, and blend for another 30 seconds. Check again. Add another tablespoon of water, if necessary, and blend. The sauce should creamy-smooth.

  • Scrape the sauce into a bowl, and stir in the drained cucumbers, herbs and salt. Cover, and refrigerate overnight or at least 6 hours. Taste. Add a pinch more salt for a pop of flavor, and/or a small splash of lemon juice for additional tang.


It might be tempting to use roasted, salted cashews, but I don't recommend it. Raw cashews are wonderfully neutral and blend much better with the sauce's seasonings.

Nutritional information, if shown, is provided as a courtesy only, and is not to be taken as medical information or advice. The nutritional values of your preparation of this recipe are impacted by several factors, including, but not limited to, the ingredient brands you use, any substitutions or measurement changes you make, and measuring accuracy.

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Dairy-free Tzatziki Recipe | Vegan and Delicious | SoupAddict.com (2024)


Is tzatziki okay for lactose intolerant? ›

Traditional tzatziki contains garlic, so to make this tzatziki low FODMAP, we simply swap out the garlic for garlic-infused olive oil. Also, if you find that you are unable to tolerate the FODMAP lactose, you can easily swap out regular plain Greek yogurt for lactose-free plain Greek yogurt.

What is vegan tzatziki made of? ›

How to Make Vegan Tzatziki. It all starts with my 2-Ingredient Coconut Yogurt, which creates the perfect creamy base for this dip. Next comes a finely grated cucumber, garlic, lemon juice, salt, and pepper! Last but not least is dill, which adds some much-needed herby flavor – serious swoon!

What is a good substitute for tzatziki sauce? ›

Try my hummus, tahini sauce, chipotle sauce, cilantro lime dressing, pico de gallo, tomatillo salsa, or guacamole next!

Why does my tzatziki taste bitter? ›

As far as the cucumbers, they are also the common culprits behind the bitter flavors. That's to say because old cucumbers can impart a bitter flavor, but it's also possible if you are using the bitter variety of cucumbers, so it's time you do your research about the right cucumbers.

What is a lactose free substitute for Greek yogurt? ›

If you want a dairy-free Greek yogurt substitute, try coconut yogurt, almond milk yogurt, or soy yogurt. Unfortunately, if you're looking for an authentic Greek yogurt experience without the real deal, there's really only one option — strained plain yogurt. While it might not be the exact same thing, it's pretty close!

Is Greek yogurt bad for dairy intolerance? ›

But thanks to its unique makeup, many people with lactose intolerance can enjoy it too. Because of its straining and fermentation processes, Greek yogurt has less lactose than regular yogurt, milk and even ice cream. Its live and active cultures help break down the lactose it contains, making it easier to digest.

Is tzatziki healthier than hummus? ›

Yes, tzatziki is considered a healthier dip than hummus and sour cream. It contains several vitamins, a good amount of protein, and fewer carbohydrates and calories. The fat content of tzatziki is low too, which is not the case with other dips.

Is hummus dairy free? ›

Does hummus have dairy? No. The normal recipe for Hummus is naturally vegan, gluten free, dairy free and healthy.

Is tzatziki better for you than hummus? ›

Health-wise, tzatziki contains only 54 calories per a 45 gram serving; it also comes with only 8 grams of carbohydrates and a negligible amount of sodium. Which to Pick? If you make your determination based on health concerns, then hummus is clearly the less healthy dip, with high sodium being a particular concern.

What do Greeks eat with tzatziki? ›

Traditionally, tzatziki is served as a dip along with bread for dipping. It is of course an important ingredient in souvlaki and gyros and it is fine to dip any kind of meat in it as well.

Does tahini taste like tzatziki? ›

The main difference lies in the primary ingredient: ground sesame seeds for tahini and Greek yogurt for tzatziki. Tahini brings a rich, nutty flavor to dishes and is commonly used to create creamy sauces and dressings. It offers a more robust taste compared to tzatziki.

Why is tzatziki not vegetarian? ›

Traditionally speaking, no, tzatziki isn't vegan-friendly as it has historically been made with dairy yoghurt, however, it's just as simple to make a plant-based version with all the same flavours and textures.

How long will tzatziki last in the fridge? ›

Tzatziki sauce should be kept in a sealed container and stored in the refrigerator when you're not using it. As long as it's stored properly, you can expect homemade tzatziki to last about three to four days. This will depend on how fresh the yogurt was when you made the sauce.

What if I add too much lemon juice to tzatziki sauce? ›

Thankfully, there are a few ways to fix a dish if you have added too much lemon juice. One option is to balance out the acidity by adding a sweetener such as sugar or honey. Another option is to dilute the lemon juice by adding more of the other ingredients in the recipe.

How many days does tzatziki last in the fridge? ›

Tzatziki will last about four days in the fridge before it starts to go bad. While you can freeze it, it will change a bit in regards to texture and consistency when it comes time to thawing it out.

Does tzatziki contain lactose? ›

Tzatziki is a Mediterranean dip or spread that's usually made with dairy yogurt. But the dairy-free blend below is equally delicious and pairs well with both plant-based and omnivorous meals.

Does tzatziki contain dairy? ›

Tzatziki sauce is typically yogurt-based with flavors such as mint and cucumber. But in this recipe, you will not find any dairy. Instead, I use my four-ingredient homemade mayonnaise recipe as the base and add refreshing lemon, cool mint, and crisp cucumber.

Is tzatziki OK with IBS? ›

Clearly not – but most symptoms of IBS start in the gut and having a dip made with lactose free Greek yoghurt will help keep it calm and symptom free if you have lactose intolerance! Tzatziki is so refreshing and great for long hot summer days and a suitable accompaniment to barbecue meats and fish.

Is tzatziki good for IBS? ›

One dip in particular that is almost always made with dairy is tzatziki sauce, as it's generally made with a yogurt base. Unfortunately this isn't always ideal for those with IBS symptoms!


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