Probiotic Tzatziki

Tzatziki with Lactobacillus reuteri Yogurt, Soaked Sweet Onion, Dual-Texture Cucumbers, Lemon-Soaked Garlic, Lemon Zest, Parsley, and Extra Dill

Probiotic Tzatziki

This vibrant Greek tzatziki dip features 2 cups of probiotic-rich Lactobacillus reuteri yogurt for a creamy base, two cucumbers (one grated for smoothness, one medium-chopped for crunch), a whole medium-chopped sweet onion soaked in salt water overnight for mild sweetness and texture, a whole bulb of garlic minced and soaked in lemon juice to soften its heat, lemon zest for brightness, 1/4 cup finely chopped parsley, 1/2 cup finely chopped dill for a bold herbaceous kick, and 3 tablespoons of extra virgin olive oil for richness. Seasoned with 1 tablespoon each of Celtic sea salt and freshly ground pepper, it’s perfect as a dip for pita or veggies, a topping for potatoes, or a sauce for grilled meats.

Barefoot Betters

Probiotic Tzatziki

A vibrant Greek tzatziki built on probiotic Lactobacillus reuteri yogurt—dual-texture cucumbers, salt-soaked sweet onion, lemon-soaked garlic, and a bold hit of dill.

🖨 Print👨‍🍳 Cook Mode⏲ TimerIngredientsMethod

Prep20 min

Total20 min

• Servings −8+ servings
• Course Appetizer
• Cuisine Greek

Ingredients

• 2 cups Lactobacillus reuteri yogurt — strained for a thicker texture
• 2 English cucumbers — one grated, one medium-chopped
• 1 bulb garlic (5–8 cloves), minced — soaked overnight in 2–3 tbsp lemon juice
• 1 sweet onion — soaked overnight in salt water, drained and rinsed
• 2 lemons, zested and juiced
• ½ cup dill, fresh, finely chopped
• ¼ cup parsley, fresh, finely chopped
• 3 tbsp extra-virgin olive oil
• 1 tbsp Celtic sea salt
• 1 tbsp black pepper, freshly ground
• 1 tbsp mint, fresh, finely chopped — optional

Equipment

• Box grater or food processor
• Fine-mesh sieve or cheesecloth (for straining)

Method

1. Make ahead — onion. Medium-chop the sweet onion (about 1–1.5 cups) and soak overnight in salt water (1 cup water + 1 tsp salt) in the fridge. Drain, rinse well, and pat dry to soften its bite and keep it crisp.
2. Make ahead — garlic & lemon. Mince the garlic bulb and soak overnight in 2–3 tbsp fresh lemon juice in the fridge. Zest the lemons and set the zest aside. Drain the garlic (reserve the lemon juice to adjust later).
3. Cucumbers. Grate one cucumber and press out the juice with a paper towel; medium-chop the second cucumber for crunch.
4. Herbs. Finely chop the dill and parsley (and mint, if using).
5. Mix the base. In a bowl, stir together the yogurt, drained garlic, lemon zest, olive oil, 1 tbsp lemon juice, salt, and pepper until smooth.
6. Fold in. Add both cucumbers, the soaked onion, dill, and parsley. Mix to distribute evenly.
7. Taste & adjust. The garlic, dill, and seasonings are bold—start light and build up. Adjust with lemon juice or yogurt to balance, then refrigerate 1–2 hours to let the flavors meld.
8. Serve. Drizzle with a little olive oil and garnish with extra dill or lemon zest. Serve chilled with pita or vegetables, over baked potatoes, or as a sauce for grilled meats.

Notes

• For thicker tzatziki, strain the yogurt overnight in cheesecloth or a fine sieve; drying the grated cucumber and rinsing the onion also prevent a watery dip.
• The garlic, dill, and seasonings are bold—start with about half (¼ cup dill, 1 tsp each salt and pepper), taste, and build up.
• Store airtight in the fridge for 3–5 days; stir before serving if it separates.

Keywords: tzatziki, probiotic tzatziki, Lactobacillus reuteri, Greek yogurt dip, gut health, SIBO

Where it lands on the Intestinal food lists

Cross-referenced against Carolyn Mein’’s food lists for the Intestinal body type:

Lactobacillus reuteri yogurt, the star of your Probiotic Tzatziki, offers significant benefits for improving overall gut health and potentially reducing Small Intestinal Bacterial Overgrowth (SIBO). This probiotic strain helps restore a balanced gut microbiome by colonizing the intestines and promoting the growth of beneficial bacteria while suppressing harmful pathogens. For SIBO, L. reuteri may be particularly helpful due to its production of antimicrobial compounds like reuterin, which can inhibit the overgrowth of bacteria in the small intestine, a hallmark of SIBO. It also supports gut motility and strengthens the gut barrier, reducing the risk of bacterial translocation and inflammation that exacerbate SIBO symptoms. Additionally, L. reuteri aids digestion by improving nutrient breakdown and absorption, which can alleviate bloating, gas, and discomfort commonly associated with SIBO. Regular consumption of this yogurt in your tzatziki may enhance gut-immune function and contribute to a healthier digestive environment, potentially mitigating SIBO-related issues. Always consult a healthcare professional for personalized SIBO management.

References

1. All Recipes - Greek Tzatziki and tweaks by Barcham