Easy and healthy tzatziki dip recipe

7 May

The Hungry Mum - tzatziki1

So regular readers will know that I love blogging about sweet treats: cakes, cookies, bickies, brownies, tarts… the list goes on.

Aside from my home-baked goodies I am quite the mean mum when it comes to Misses7 and 9’s diets. I hear of how ‘all the other kids have chips in the lunchboxes’ and ‘why can’t we have cordial / popping candy / blue slushies/ insert coolest treat of the moment?’ 

My girls have a great diet most of the time and will often pick healthy options when given the choice but there is such much bad food out there that it does my head in.

They know that at dinner their choices for drinks are water or milk. They know that salad is a cornerstone of a healthy meal. They know about the importance of protein in a diet. They know this because they have been helping in the kitchen since they were toddlers.

Ever since they could stand and hold a spoon they have helped me cook. Yes, it meant more mess. Yes, it meant allowing hours to create a really simple dinner. Yes, it meant that our dog Popcorn learnt to hang around our feet to hoover up dropped scraps.

The Hungry Mum - tzatziki2

But now it means that on busy nights I can ask Miss9 to get dinner ready and Miss7 to prepare the next day’s lunchboxes and they can confidently do it.

I can’t recommend teaching your kids to cook enough. It is a skill for life. Watching their faces when something they have prepared is served is unreal.

There will probably never be a good time to start teaching kids to cook – everyone is busy and you will have to be there as they learn to read recipes, prepare vegetables and ensure everything is ready to go.

But trust me, you won’t regret it.

The Healthy Active Kids campaign, run by Nestle, is also on a mission to get families eating well. They contacted me to see how kids are living a healthy life.

Their interactive website, healthyactivekids.com.au, is perfect for parents, teachers and kids. There’s games, recipes, facts, vids and a whole lot of ideas to help your child be their healthy best.

They have a recipe for rice paper rolls https://www.healthyactivekids.com.au/recipes/vietnamese-rice-paper-rolls/ which I reckon are just the bee’s knees and so simple for kids to make. #LoveRicePaperRolls

To inspire you to share an example of your child’s healthy active life the Healthy Active Kids people have given me two prize packs, consisting of kid’s size apron and ‘what’s on your plate’ portion plate, to give away. NB – CONTEST IS NOW CLOSED

In 50 words or less, in the comment section below, tell me how your child is leading a healthy, active life. The two most creative answers win!

This is Miss7’s take: a home-made tzatziki dip that she has made twice this week. She loves eating it with cut up vegetables and crackers, or on a sandwich. Here she is grating the cucumber :

The Hungry Mum - tzatziki 3

Even Miss9, who despises yogurt, can’t get enough of this dip. Winner!

The quantities are a bit make-it-up-as-you-go, which is totally Miss7’s style:


Three massive spoonfuls full-fat Greek yogurt

1 large cucumber, grated on a box grater

½ teaspoon garlic


Put all ingredients into bowl. Stir gently until combined. Serve with crudities, crackers, or alongside roast lamb or grilled fish.

The Hungry Mum - tzatziki 4

These views are my personal views and do not necessarily reflect the views of Nestlé.


The boring legal stuff:

  • Contest is only open to Australian residents – sorry.
  • This is a game of skill: the two most creative responses will each win a prize pack. Chance places no part.
  • Judge’s decision is final.
  • Entries open May 7 and close 11.59pm (Australian eastern time) on Wednesday May 14.
  • Prizes are not redeemable for cash
  • Prizes are not transferable
  • If for any reason beyond the Promoter’s control the agreed prize is not available a product of equal or greater value will be provided.
  • The Promoter is not responsible for prizes once they have been dispatched to the winner.

34 Responses to “Easy and healthy tzatziki dip recipe”

  1. Sara | Belly Rumbles (@bellyrumbles) May 7, 2015 at 5:30 am #

    Miss7’s style if very much my style too, actually make it up as you is probably my motto!

    • thehungrymum May 7, 2015 at 7:19 am #

      Yes, I think my ‘just chuck it in and hope for the best’ attitude must have rubbed off on her 😉

  2. Debi @ My Kitchen Witch May 7, 2015 at 6:17 am #

    I love tzatziki and make it in a similar way, but I first grate the cucumber onto a clean tea towel and then wring out any excess water. Finally, a little EVOO stirred into the dip really adds to the flavour. Too bad I don’t live in Australia + my child is no longer a child. Good idea for a giveaway, however. Inspiring healthy eating in children is an admirable goal.

    • thehungrymum May 7, 2015 at 7:19 am #

      Oh, adding olive oil – didn;t even think of that! Bet is would taste so good. This is my first giveaway so I’m a bit excited 😉 Thanks for the feedback x

  3. Jasline @ Foodie Baker May 7, 2015 at 9:01 am #

    I first had tzatziki dip in Greece and I love it! Looking at your photos makes me want to have some!

  4. thehungrymum May 7, 2015 at 10:53 am #

    It has long been a staple in out house and I have always bought it but will be making it from now on 😉

  5. Lilly Sue May 7, 2015 at 2:28 pm #

    This is great! I love tzatziki dip and I am all about kids eating healthier 🙂 It is absolutely disgusting some of the things that are put in kids bodies…I grew up in a healthy environment at home but it still made it difficult sometimes when kids were getting to eat all kinds of “cool” foods I was not allowed to eat. However, I am very thankful now and know I did not miss out on anything! 😀

    • thehungrymum May 9, 2015 at 12:00 pm #

      Good to hear, Lilly Sue. I get so upset when I see some of the ‘food’ marketed to kids. It is so wrong yet pester power is a real thing – that’s why my kids watch next to no TV 😉 If they can’t see the ads for junk they can’t bug me to buy it #winWin

      • Lilly Sue May 18, 2015 at 9:58 pm #

        Most definitely! Also, little tv is probably a win as well 🙂

  6. Senra May 7, 2015 at 4:38 pm #

    ~ill try this recipe– thanks for sharing!!

    • thehungrymum May 23, 2015 at 6:49 am #

      Cheers! Hope you do make it, Miss7 made it for lunch today with falafel and pitta bread – sooooo good.

  7. FrugalHausfrau May 8, 2015 at 3:47 am #

    I know I can’t win but had to stop by and say what a great post! And it DOES take time, effort and energy to have the littles help out, but it pays off! I’m on the other side now with grown up kids & I know they eat healthier than their peers. My son veers off, but when he stops by he can’t get enough of the healthy stuff in my fridge. Great job and great post!

    I think kids are more likely to eat what they make, too! 🙂

    • thehungrymum May 8, 2015 at 6:29 am #

      Awww, ta Ms Frugal! I am on my high horse a bit about teaching kids to cook and am probably preaching to the converted but it is so important that little people learn about a healthy diet! And glad to hear that it does pay off in the long run – bet your son is grateful that he can prepare home-made meals x

  8. meliaindahahmad May 8, 2015 at 1:27 pm #

    Wow! Lovely! Definitely trying this!

    • thehungrymum May 11, 2015 at 3:07 am #

      hope you do – super simple but so moreish!

  9. whiskandshout May 9, 2015 at 1:27 am #

    This looks delicious! Tzatziki is so refreshing and healthy. Love this recipe 🙂

    • thehungrymum May 12, 2015 at 8:10 am #

      cheers – and I’ll send your compliments to Miss7 who made it 😉

  10. Lorraine @ Not Quite Nigella May 10, 2015 at 10:25 am #

    A great idea. Not only do kids get a sense of what goes into food, it is a sense of accomplishment to create something too. And hey if they can make dinner one night, then even better! 😀

    • thehungrymum May 10, 2015 at 10:34 am #

      Amen! I love outsourcing dinner-making to my little people 😉 And they love it too!

  11. Joanne T Ferguson May 11, 2015 at 2:30 am #

    I love tzatziki and am craving some now!
    Thanks for sharing at the Say G’day party where people can link up to three! Pinned and look forward to seeing you next Saturday!

    • thehungrymum May 11, 2015 at 3:06 am #

      Hey, thanks for the blog love! Enjoy your week 😉

  12. Deborah Field May 12, 2015 at 2:11 am #

    We keep ourselves healthy by doing outdoor activities as a family. On weekends, we take public transport to a part of Sydney we haven’t been to before and try the ‘local’ cuisine. We then find a nearby playground and have a good run around in the sunshine.

    • thehungrymum May 12, 2015 at 4:51 am #

      What a perfect way to keep your fam healthy and active, Deb. Gold stars all round 😉

  13. Macy May 12, 2015 at 7:39 am #

    I play soccer with awesome girls and swims,surfing. I love keeping active.🏄🏼⚽️⚽️⚽️

    • thehungrymum May 12, 2015 at 8:02 am #

      Great to hear Macy! Sounds like you’re a great role model for #healthyActiveKids 🙂

      • Macy May 12, 2015 at 8:36 pm #

        Thank you

  14. Macy May 12, 2015 at 8:41 pm #

    I’ve never won a competition before

  15. Jess @ whatjessicbakednext.com May 13, 2015 at 4:09 pm #

    I love tzatziki! One of my favourite dips – I love serving it with grilled halloumi! 😀

    • thehungrymum May 14, 2015 at 1:33 am #

      Mmmmm, haloumi! I adore that hot, squeaky cheese – yum!

  16. Vanessa May 21, 2015 at 11:23 pm #

    That really is easy looking!

  17. thehungrymum June 1, 2015 at 12:55 am #

    Congrats to Deborah Field and Macy – hope you are enjoying your prize packs 😉

  18. Shanna Koenigsdorf Ward October 5, 2015 at 1:38 pm #

    This would be nice with a pinch of sea salt, yummy.

    • The Hungry Mum October 6, 2015 at 2:09 am #

      You’re right – add some S&P and watch it vanish before your eyes!

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