High-Protein Tzatziki Cucumber Salad – Creamy Greek Yogurt, Crisp Cucumbers, and Fresh Herbs for a Healthy Summer Meal Prep
Samantha
This high-protein tzatziki cucumber salad combines non-fat Greek yogurt, crisp cucumbers, chickpeas, and fresh herbs for a creamy, tangy, protein-rich dish that’s perfect for meal prep, summer lunches, or post-workout recovery. It’s low-carb, naturally gluten-free, and bursting with Mediterranean flavor in every bite.
Prep Time 10 minutes mins
Total Time 10 minutes mins
Course Dinner, Lunch, Meal Prep, Side Dish
Cuisine American, Mediterranean-Inspired
Servings 4 servings
Calories 215 kcal
- Greek Yogurt 2 cups, plain, non-fat or low-fat: The base of our high-protein tzatziki sauce.
- Cucumber 1 large, grated and drained: Adds crunch and hydration.
- Chickpeas 1 can, drained and rinsed: Brings plant-based protein and fiber.
- Fresh Dill 2 tbsp, chopped: Signature tzatziki herb for that classic flavor.
- Lemon Juice from 1 lemon: Brightens and balances the dish.
- Garlic 2 cloves, minced: For a punch of bold, savory flavor.
- Olive Oil 1 tbsp: Adds richness and healthy fats.
- Salt and Pepper: Season to taste.
Grate the cucumber and use a clean towel or cheesecloth to squeeze out as much liquid as possible.
In a large bowl, combine the Greek yogurt, lemon juice, minced garlic, olive oil, salt, and pepper. Mix until smooth.
Add the cucumber, chickpeas, and dill. Stir until fully combined.
Chill in the fridge for at least 20 minutes to allow the flavors to develop.
Serve cold as a light meal or side dish.
Secret Tips for Making the Best High-Protein Tzatziki Cucumber Salad
1. Use Greek yogurt for creaminess and protein: Always choose thick, unsweetened Greek yogurt as the base of your high-protein tzatziki cucumber salad. It adds richness, tang, and a boost of protein that makes the salad more filling.
2. Salt cucumbers before mixing: Lightly sprinkle salt on the cucumber slices and let them sit for 10–15 minutes, then pat dry. This step removes excess water so your creamy cucumber salad stays crisp instead of watery.
3. Grate or mince garlic finely: Garlic is key for authentic tzatziki flavor. Mince or grate it into a smooth paste so it blends evenly into the Greek yogurt dressing without overpowering the salad.
4. Use fresh herbs for brightness: Dill, mint, or parsley bring out the refreshing flavors of this Greek cucumber salad with tzatziki. Fresh herbs make a huge difference compared to dried.
5. Chill before serving: Let the salad rest in the fridge for at least 30 minutes. This allows the flavors of the yogurt, garlic, cucumber, and herbs to meld together, making your healthy summer meal prep salad taste even better.Keyword gluten free tzatziki salad recipe, greek yogurt cucumber salad meal prep, healthy summer cucumber salad, high-protein tzatziki cucumber salad, low carb creamy salad, meal prep high protein lunch, mediterranean cucumber yogurt bowl, protein packed post workout meals
