Name: Keto Tzatziki Sauce with Cottage Cheese
Prep time: 10 min
Total time: 10 min
Ingredients: 1/2 cup full-fat cottage cheese; 1/4 cup Cucumber; 1/2 clove fresh garlic; 1 tablespoon lemon juice; 1 tablespoon Extra virgin olive oil; 1 tablespoon Fresh Dill (or 1 tsp dried); 1/4 teaspoon salt; 1 Pinch black pepper ( optional)

Creamy, tangy, and packed with protein, this Cottage Cheese Tzatziki Sauce is a fun twist on the classic Mediterranean dip. It’s an easy recipe made with simple ingredients, perfect for high protein keto diet and ready in just 10 minutes.

This creamy keto cottage cheese tzatziki is a high-protein Mediterranean dip made with grated cucumber, garlic, and herbs. A flavorful twist on the classic!

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Whether you’re dipping crunchy veggies or layering it into your wraps, this high protein, low carb version is a game-changer. And yes, it’s totally meal prep friendly too!

Each of the homemade tzatziki sauce has serving (4 tbsp) has approximately 60 calories, 1.4g net carbs, and 3g protein.

Why You’ll Love This Recipe

High in protein: Cottage cheese makes this dip super satisfying and protein-packed.
Low carb & keto-friendly: A perfect creamy dip for your low-carb lifestyle.
Bold Mediterranean flavor: Fresh dill, garlic, lemon, and cucumber bring vibrant flavor.
No yogurt needed: Great for anyone who doesn’t do well with yogurt or sour cream.
Easy to make: Simple steps, ready in 10 minutes, no fancy tools needed.
Versatile use: Dip, dressing, spread – this recipe does it all!

Cottage Cheese Tzatziki vs. Greek Yogurt Tzatziki vs. Sour Cream Tzatziki (Plus Store-Bought)

Cottage Cheese: High protein, lower fat, smooth and creamy. Great for meal prep and macro-friendly keto.
Greek Yogurt: Traditional, thick, tangy, and rich. Perfect if you want classic flavor and probiotic benefits.
Sour Cream: Ultra creamy, mild tang, and smooth. Best for dressing-style sauces or a softer flavor.
Store-Bought: Often includes sugars, starches, or oils. Homemade gives you better taste, ingredients, and macros.

Each of these homemade versions is gluten-free, low in carbs, and packed with fresh herbs, grated cucumber, and garlic flavor. Whether you want a high-protein snack, a classic Mediterranean dip, or a rich and creamy sauce, there’s a version here that fits your taste and your goals!

Cottage cheese tzatziki in a glass dish with cucumber stick and spoon — Thick Cottage Cheese Tzatziki with Cucumber Stick

Ingredients

Cottage cheese (preferably full fat)
English cucumber
Fresh garlic
Fresh dill
Extra virgin olive oil
Lemon juice
Kosher salt
Black pepper (optional)

Watch me make this recipe in my quick video – it’s like cooking together in the kitchen!

Instructions

Grate the cucumber using the large holes of a box grater.
Squeeze out excess liquid using a clean dish towel or paper towels.
Add cottage cheese, lemon juice, olive oil, garlic, salt, and dill to a food processor.
Blend until smooth or your preferred texture.
Fold in the grated cucumber and black pepper if using.
Chill in an airtight container for 1 hour for best flavor.

Expert Tips

Use full-fat cottage cheese for the creamiest texture and best flavor.
Grate or chop cucumber: Grating gives a traditional texture, but small cubes work too!
Drain the cucumber well to avoid a watery dip.
Add cucumber juice: For a thinner dressing, mix in some of the squeezed cucumber juice or skip squeezing!
Use fresh dill and garlic for a bold, vibrant flavor.
Tastes better the next day – the flavors develop beautifully!

Cottage cheese tzatziki served in a glass pitcher with cucumbers and garlic — Creamy Cottage Cheese Tzatziki

Ingredient Swaps

Swap dill with fresh mint or parsley for a flavor twist.
Use regular cucumbers (peeled and seeded) if English aren’t available.
For even more zing, add a touch of lemon zest or feta cheese.

Storage Tips

Store in an air-tight container in the fridge for up to 4 days.
Always stir before serving – it may release a little liquid as it sits.

What to Serve With

2-Ingredient Cottage Cheese Flatbread
Keto Garlic Bread

Conclusion

This Keto Cottage Cheese Tzatziki Sauce is everything you love about the traditional dip, just higher in protein and lighter on the carbs. It’s the perfect dip, spread, or dressing for a healthy snack, easy meal, or quick lunch.

Give it a try, and let me know your favorite way to enjoy it!

More Keto Recipes to Try

Tzatziki Sauce with Sour Cream

FAQ

Q: Can I use regular cucumbers instead of English?
A: Absolutely, just peel and remove the seeds to reduce excess liquid. English cucumbers are less watery, but both work.

Q: What’s the best way to serve this dip?
A: It’s great with pita chips, fresh veggie trays, or spread inside lettuce wraps or gyros. It’s also a great topping for Greek chicken or lamb!

Q: Can I use this as a salad dressing?
A: Yes, just thin it out with a little water or lemon juice. It makes a flavorful sauce for Greek salad, bowls, or grilled meats.

Q: Can I freeze tzatziki sauce?
A: It’s not recommended. The texture will change after freezing, so enjoy it fresh!

Cottage cheese tzatziki keto sauce with cucumbers, garlic, and olive platter — Easy High Protein Keto Tzatziki with Cottage Cheese

About The Author
Hi, I’m Rally! I’m here to make keto simple, tasty, and easy to fit into your life.
Since 2019, I’ve been creating keto recipes that are low-carb, sugar-free, and gluten-free recipes anyone can make, whether you’re just starting keto or looking for new ideas.
My recipes are made for busy people who want real flavor without a lot of fuss. Perfect if you’re cooking for yourself or just one other person.
I hope my recipes bring you confidence and joy in the kitchen.
Thanks for visiting, and let’s make keto cooking easy and delicious together!

Rally Rus