A Versatile Sauce Worth Having on Hand

This is a low-FODMAP take on classic tzatziki — the kind of sauce that makes simple grilled meats, fish, or vegetables feel like a complete meal. It pairs especially well with grilled chicken, baked tilapia, falafel, or as a dip for cut vegetables. The garlic-infused oil does all the heavy lifting in terms of flavor without triggering FODMAP issues.

The Draining Step Matters

Cucumbers hold a lot of water. If you skip draining, the sauce will become thin and watery within 30 minutes of making it. Use a fine mesh sieve or wrap the grated cucumber in a clean kitchen towel and squeeze firmly. This step takes two minutes and makes a significant difference in texture.

Serving Suggestions

• With grilled chicken or fish: Spoon directly over the top or serve alongside
• As a dip: Serve with sliced cucumber, carrots, or rice crackers
• On a wrap: Spread inside a gluten-free tortilla with grilled protein and greens
• With the Baked Cajun Tilapia: Cools down the heat nicely

FODMAP Notes

• Garlic-infused olive oil: Essential — do not substitute fresh garlic or garlic powder.
• Greek yogurt: Plain Greek yogurt is low FODMAP at up to 3/4 cup per serving. At 1 cup divided across 2–4 servings, each portion is well within the safe range.
• Cucumber: Safe at 1/2 cup per serving. The full cup in this recipe serves 2–4, keeping per-person amounts within limits.
• Lemon: 1 tbsp juice is well under the safe limit. If you're highly sensitive, use zest only as noted.
• Fresh dill: No serving size restriction — safe to use freely.

Storage

Keeps well in the refrigerator for up to 3 days in a sealed container. Give it a stir before serving as some liquid may separate.