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Pregnancy-friendly Tzatziki Dip Recipe

Dips, dairy, and snacks are often one of the most confusing groups of foods during pregnancy. Are we allowed to eat dairy-based dips?

One of my all time favourite dips is tzatziki. It has a fresh minty flavour, counts as a serving of dairy for the day, and is super filling with all of the veg in there. Tzatziki is safe during pregnancy as long as it contains plain yogurt made from pasteurised milk, not raw. It's also important that dairy products are stored in the fridge and served cold. If you leave your dip out then make sure if it's been at room temperature for 2 or more hours then it's no longer safe for you to eat.

Listeria during pregnancy is no joke and can have really dire consequences for both mum and baby. Stick to safe options served at safe temperatures and you are fine. If you haven't already, make sure to download our FREE guide to navigating nutrition during pregnancy.

Give this recipe a try for a simple salad addition, to serve with tacos, or as a dip with some grainy crackers:

  • 2 cups grated cucumber (no need to peel)

  • 1 ½ cups plain Greek yogurt

  • 2 tablespoons extra-virgin olive oil

  • 2 tablespoons chopped fresh mint and/or dill

  • 1 tablespoon lemon juice

  • 1 medium clove garlic, pressed or minced

  • ½ teaspoon salt


  1. Working with one big handful at a time, lightly squeeze the grated cucumber between your palms over the sink to remove excess moisture. Transfer the squeezed cucumber to a serving bowl, and repeat with the remaining cucumber.

  2. Add the yogurt, olive oil, herbs, lemon juice, garlic, and salt to the bowl, and stir to blend. Let the mixture rest for 5 minutes to allow the flavors to meld. Taste and add additional chopped fresh herbs, lemon juice, and/or salt, if necessary

  3. Serve tzatziki immediately or chill for later. Leftover tzatziki keeps well, chilled, for about 4 days.


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