Tzatziki Sauce (paleo, vegan, aip, starch-free)

A cool refreshing cucumber mint dip that pairs well with almost anything. 

I love pairing this Mediterranean style Tzatziki Sauce with white fish, lamb, or grain-free falafel. This recipe is also similar to what it known as Raita in Indian Cuisine. It makes an excellent pairing with grilled lamb (coated in rosemary and black pepper), White Fish grilled with lemon juice and a pinch of sea salt, as a dip for vegan falafels, as a Salad Dressing for a Greek Style Salad (think olives, almonds, red onion, greens), and it’s also fabulous made into Gyros with my Simple Homemade Pita Bread (recipe here).

This is the prefect thing to whip up on a Sunday afternoon for dinner, so you can then use the leftover sauce to freshen up your lunch during the work week. Make a batch of my Paleo Pitas to go with it, and you are all set to go!

Tzatziki Sauce aka Raita


  • 1 cup coconut cream or coconut/goat/sheep milk yogurt (see coconut cream recipe below)
  • 1 medium cucumber
  • 3 + Tablespoons fresh mint, minced
  • 1 Tablespoon cilantro and/or parsley, minced (dill is nice too)
  • 1 teaspoon lemon (or lime juice)
  • 1 to 2 cloves garlic, minced/crushed/pressed
  • pinch sea salt
  • optional: pinch of cumin (not AIP)


  1. Chill a carton or can or two of full fat coconut milk in the fridge overnight. I always keep 2 cartons of Aroy-D coconut milk in the 33 oz carton in our fridge to use whenever I need coconut cream. I purchase it for only $3.89 per large carton at a local Asian Grocery. You can also buy it here on amazon, but it costs a bit more. Once chilled, just spoon out the top layer of thick coconut cream and milk that naturally separates to the top when cold. Save the remaining coconut water for use in smoothies or soups.
  2. OR instead of using can/carton coconut milk, you can use fresh coconut cream from one or two Young Thai Coconuts. I purchase these for $2.89 at the same local Asian Grocery. I use my Coco Jack to open them, pour the coconut water into a glass to drink later, spoon out the fresh young coconut meat, and blend it with the tiniest bit of coconut water to form a fresh delicious coconut cream. (The Coco Jack is an awesome kitchen tool, use code BETTYRAWKER to save 10%.)
  3. Grate the cucumber on a cheese grater, and then squeeze the grated cucumber over a bowl. You can drink the fresh squeeze cucumber juice, or discard.
  4. Mince the fresh herbs. Use a garlic press to crush the garlic (or mince finely). Or you can use a little garlic powder instead.
  5. Mix all of the ingredients together in a bowl, and serve with my Paleo Pita Bread, and your choice of protein. Lamb is my favorite meat pairing with the tzatziki. You can also serve  it with vegan falafel (there are some grain free falafel recipes you can find via google). It also goes nicely with White Fish, or against a dish with a little heat, as this is such a cooling dip. Or nicely atop a Greek Style Salad too!

Click here for my Paleo Pita, Flat Bread, Naan Recipe!

Shared on Healthy, Happy, Green & Natural Blog Party Hop + Gluten-Free Wednesdays + Paleo AIP Recipe Round Table + Allergy Free Wednesdays

24 thoughts on “Tzatziki Sauce (paleo, vegan, aip, starch-free)

  1. Pingback: Paleo Pita Bread (vegan, gluten-free, starch-free) | Pure and Simple Recipes
  2. Pingback: Paleo Pita Bread (vegan, gluten-free, starch-free) | Pure and Simple Recipes
  3. Wow this sounds great! I never thought to use coconut cream in Ztaziki! Going to try this for sure! Check out my new blog when you can, lots of healthy delicious recipes!

  4. This sauce looks so light and creamy. I can just imagine how good it will taste. I can’t wait to make this paleo vegan treat! Thank you so much for sharing your healthy and delectable Tzatziki Sauce recipe with us at the Healthy, Happy, Green and Natural Party Blog Hop. I’m pinning and sharing!

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  6. Pingback: Paleo Hamburger Bun (keto, low carb, nut free) | Pure and Simple Recipes
    1. You know I don’t really taste the coconut, instead I really taste the cucumber, mint and other fresh herbs. But I also use coconut milk a lot in recipes so I am pretty used to it too!


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  8. Pingback: Link Love (2015-03-14) | Becky's Kaleidoscope
    1. I am a bit obsessed with fresh mint, and fit it into any dish I can, but it really does work in this dip quite well! Thanks so much for stopping by!!

  9. Pingback: [13] Amazing Coconut Cream Recipes To Try Right Now - LOW CARB PLANNER

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