Low Iodine Coconut Yogurt Cucumber Tzatziki
Creamy, herby, and refreshingly cool, this dairy-free tzatziki delivers everything you want from the classic Greek dip without any of the ingredients that make traditional versions off-limits on a low-iodine plan. Regular yogurt is the obvious sticking point with tzatziki, but thick, plain coconut yogurt steps in beautifully here — just make sure to choose one that's unsweetened and free of gums or additives, which keeps the ingredient list clean and compliant. The technique matters too: salting and thoroughly squeezing the grated cucumber is the secret to getting that luscious, scoopable texture instead of a watery mess. Fresh dill, a whisper of garlic, apple cider vinegar, and good olive oil round out the flavor so it tastes bright and vibrant rather than like a compromise. Serve it as a dip with raw vegetables or sliced cucumber, and it holds up beautifully in the fridge for a couple of days — making it an easy, make-ahead option when you need something satisfying on hand.
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Learn more →Ingredients
4 servings
- 1 medium english cucumber (about 10 oz)
- ½ tsp fine sea salt, divided
Chef's tipFine sea salt and table salt measure the same - no conversion needed. - 1 cup plain coconut yogurt, thick (unsweetened, no gums or additives)
- 1 small clove garlic, finely grated
- 2 tbsp fresh dill, finely chopped
- 1 tbsp fresh mint leaves, finely chopped (optional)
- 1 tsp apple cider vinegar
- 1 tbsp extra-virgin olive oil
For serving
- 1 tbsp fresh dill sprigs, for serving (optional)
- 1 tbsp extra-virgin olive oil, for serving (optional)
- sliced cucumber or raw vegetables, for dipping (optional)
Instructions
- 1
Grate the cucumber on the large holes of a box grater into a fine-mesh strainer set over a small bowl. Toss with 1/4 tsp of the salt and let stand for 20–30 minutes, until the cucumber has released most of its liquid.
- 2
Gather the salted cucumber in your hands or in a clean kitchen towel and squeeze firmly until very little liquid remains — the cucumber should feel almost dry to the touch.
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