Parsley tzatziki Sauce (dairy-free, vegan)
Tzatziki is one of those timeless sauces that brings a cool, tangy, and herbaceous note to any meal. Traditionally made with Greek goat’s or sheep’s yogurt, it's a Mediterranean staple that pairs perfectly with grilled vegetables, falafel, wraps, or just about anything that could use a creamy, refreshing boost.
But if you're dairy-free — or simply looking for a lighter, gut-friendly option — this version is for you.
My dairy-free tzatziki swaps the traditional yogurt with a probiotic, unflavored plant-based yogurt (I used FORAGER cashew yogurt), giving you all the creaminess you love, without the inflammation that dairy can cause for many people. It’s gentle on digestion, loaded with live cultures for gut health, and makes a fantastic base for this herbed sauce.
Fresh cucumber gives tzatziki its signature cooling effect. I grate it finely and squeeze out the excess juice to keep the sauce from becoming watery.
Then comes the twist: instead of the classic dill, I’ve used chopped parsley — a nod to my husband, who’s a huge parsley fan but doesn't like dill. If you’re a dill lover, go traditional, or mix both herbs for a flavor-forward version with more green goodness.
Seasoned with just a touch of garlic powder, pink Himalayan salt, lemon juice, and black pepper, this version is bright, clean, and versatile.
It’s perfect as:
A dip for fresh-cut veggies or gluten-free crackers
A dressing for bowls and salads
A sauce for grilled tofu, fish, or chicken
A topping for baked sweet potatoes or falafel wraps
RECIPE
Ingredients
1 cup probiotic unflavored plant-based yogurt
3-inch cucumber, shredded, juice squeezed out
2 Tbsp chopped parsley or dill
1/4 tsp garlic powder
1/4 tsp pink Himalayan salt
ground black pepper as needed
1 tsp lemon juice
Instructions
Mix all ingredients into a sauce;
Taste and adjust seasoning as needed.
Enjoy!
Use as needed as a dipping sauce or a condiment for your meat platter
As usual, these are my thoughts and ideas, not medical advice. You are encouraged to create your own recipes or search for some suited to your needs. I am just sharing my recipes, hoping that I can inspire some of you to make healthier food choices.
Please remember that we all have different nutritional needs and that food affects us differently. If you are not sure which foods are best for you, reach out for a free phone consultation.
In good health,
Ioana