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High-Protein Feta Cucumber Sauce

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Inspired by classic tzatziki, this High-Protein Feta Cucumber sauce is rich, creamy, and full of refreshing flavor. Use it as a dip, spread it on sandwiches and gyros, dollop it on grain bowls, and more! 

Why You’ll Love This Feta Cucumber Sauce

In our opinion, you can never go wrong with a good sauce! Whether you’re looking for an easy appetizer or a quick condiment for all your favorite meals, there’s always something that hits the spot. Luckily, this feta cucumber sauce checks all our boxes. It’s: 

  • Full of protein
  • Made with less than 10 ingredients
  • Quick and easy to make, meaning you can have it on your table in minutes.
  • Great to prepare ahead of time
  • Smooth and creamy with just a touch of crunch

What Does This Recipe Taste Like? 

This cucumber sauce has a flavor similar to tzatziki. It’s smooth, creamy, and rich thanks to the yogurt and cheese with just a hint of tang. Paired with herbs and spices, it has a refreshing combination of light and savory flavors that pair well with all your favorite savory recipes. 

What’s the Difference Between Feta Cucumber Sauce and Tzatziki

Good question! The two are very similar, and we used tzatziki as inspiration for this feta cucumber sauce but added a twist. Unlike tzatziki, this recipe is loaded with protein thanks to the use of both Greek yogurt and cottage cheese. As a result, it is also thicker than tzatziki. We also incorporate a few extra seasonings to make the flavor truly unique. 

Ingredients You’ll Need 

We use less than 10 ingredients to create this feta cucumber sauce, many of which you probably already have on hand! Here’s everything you’ll need: 

  • Feta Cheese – This forms the base of the dip. For the best taste and texture, opt for a full-fat block. 
  • Greek Yogurt – We prefer to use plain, full-fat varieties for an ultra-creamy consistency. If preferred, low-fat options can be used. Just know that the texture of your sauce will vary slightly. 
  • Cottage Cheese – This is our secret weapon to taking this cucumber sauce to the next level, adding an extra tangy taste and protein while creating a thick texture. Again, full-fat varieties work best. 
  • Cucumber – Use a large English cucumber. 
  • Herbs and Spices – Fresh dill, garlic, dried mint, salt, and pepper combine to create savory, refreshing flavors. It’s technically optional, but we also like to include za’atar as a garnish to make this recipe ten times better than anything you’ll find in the store. 
  • Lemon Juice

How to Make High-Protein Feta Cucumber Sauce

Making your own sauces at home doesn’t get easier than this! Just combine everything together, and it’s ready to use. Here’s what to do: 

  1. Combine. Add the feta, yogurt, cottage cheese, garlic, lemon juice, dill, and mint to the bowl of a food processor. Pulse until the ingredients are well combined and creamy. 
  2. Add the Cucumber. Peel and grate the cucumber with the largest side of a box cutter. Then, add the gratings to a cheesecloth, and squeeze out any excess liquid. Stir the cucumber into the cucumber sauce, making sure it is well incorporated. 
  3. Adjust. Give your sauce a taste test, and adjust the seasonings as necessary to satisfy your tastebuds. Garnish with za’atar, if desired, and enjoy! 
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03/26/2023 09:04 pm GMT

Serving Suggestions

This cucumber sauce is so good, you’ll be tempted to eat it with nothing but a spoon. No judgment if you do! However, some of our favorite ways to serve it include: 

How to Store

This feta cucumber sauce is a great condiment to make in bulk and keep on hand to add flavor to all your meals! When transferred to an airtight container, it can be stored in the refrigerator for up to 1 week. We do not recommend freezing this recipe, because the dairy and cucumber will not thaw well. 

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03/26/2023 11:29 pm GMT

More Dips, Sauce, and Spreads

Looking for even more homemade dips, sauces, and spreads? Check out some of our favorites below to spruce up all your favorite recipes. 

Feta Cucumber Sauce Recipe

Food Dolls
Inspired by classic tzatziki, this High-Protein Feta Cucumber sauce is rich, creamy, and full of refreshing flavor!
Prep Time 5 mins
Total Time 5 mins
Course Appetizer, condiment, Snack
Cuisine American, middle eastern
Servings 12 servings
Calories 68 kcal


  • 6 ounces feta cheese (full-fat)
  • 1 ½ cups Greek yogurt (full-fat*)
  • 6 ounces cottage cheese (full-fat)
  • ½ cup English cucumber (grated)
  • 1/4 cup fresh dill
  • 1 clove garlic
  • 2 teaspoons dried mint
  • Squeeze of lemon juice
  • Salt to taste
  • Black pepper to taste
  • Optional: olive oil and za’atar seasoning for garnish


  • In the bowl of a food processor, add the feta, Greek yogurt, cottage cheese, garlic, lemon juice, dill, and dried mint. Pulse until smooth and creamy.
  • Using the largest side of a box cutter, peel and grate the cucumber. Place the shreds in a cheesecloth, and squeeze out any excess liquid. Fold the cucumber into the cucumber sauce.
  • Adjust the seasoning to taste, adding salt and pepper as needed. Garnish with olive oil and za’atar, if desired.
  • Store in an airtight container in the fridge for up to 1 week.


*Low-fat Greek yogurt can be used, if preferred. However, the texture of the dip will be less creamy. 


Serving: 1serving | Calories: 68kcal | Carbohydrates: 2g | Protein: 6g | Fat: 4g | Saturated Fat: 2g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 1g | Trans Fat: 0.002g | Cholesterol: 16mg | Sodium: 216mg | Potassium: 75mg | Fiber: 0.1g | Sugar: 1g | Vitamin A: 170IU | Vitamin C: 1mg | Calcium: 114mg | Iron: 0.3mg
Keyword appetizer, condiment, cucumber sauce, dip, easy feta dip, feta cucumber sauce, sauce recipe, snack
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