Turkish · side, snack
Cacık (Turkish Cucumber Yoghurt)
Video by Middle Eats on YouTube · Open on YouTube
- Low carb (5 g net carbs) but not keto: 56% of the energy is from fat, and keto meals get about 60% or more
- Vegetarian
- Gluten-free ingredients
- Nut-free
Contains: Milk. Check labels on stock, sauces and spice mixes.
Strained yoghurt gives each serve protein, vitamin B12 and live cultures, and cucumber, dill and mint keep it fresh with very little added oil and no added sugar. A spoonful stands in well for creamy sauces.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 9
Method
Tap a time to watch that step in the video.
- Wash the cucumber and grate it on the coarse side of a box grater (or cut it into small cubes), then squeeze out as much water as you can in paper towel or a sieve. 1:32
- Strip the dill leaves from their stalks and mince them finely; mince the garlic. 3:16
- Stir the cucumber, garlic, dill, dried mint, lemon juice, 1 tbsp olive oil and salt into the yoghurt until thick and evenly mixed. 3:30
- Spoon into a bowl, make a shallow well, drizzle in a little olive oil and sprinkle with sumac or pul biber. Serve with grilled meats, vegetables or warm flatbread. 7:02
Tip. Serves 6 is our estimate. For a runny, soup-style cacık, stir water into the yoghurt first. The video serves it with flatbread brushed with oil, pul biber, oregano and sumac and grilled until crisp.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 6
Where the energy comes from one serve
- Net carbs 17%
- Protein 27%
- Fat 56%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High26%
0.6 µg a serve, mostly from greek strained yoghurt (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Selenium Source15%
8.3 µg a serve, mostly from greek strained yoghurt (98%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Show the other 13
Calcium8%
105 mg a serve, mostly from greek strained yoghurt (88%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin K7%
8.1 µg a serve, mostly from english cucumber (51%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin C6%
5.4 mg a serve, mostly from fresh lemon juice (72%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Zinc5%
0.5 mg a serve, mostly from greek strained yoghurt (83%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin B65%
0.1 mg a serve, mostly from greek strained yoghurt (63%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Potassium4%
180 mg a serve, mostly from greek strained yoghurt (66%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin A4%
39 µg a serve, mostly from greek strained yoghurt (84%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin E4%
0.6 mg a serve, mostly from olive oil (78%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Folate4%
16 µg a serve, mostly from greek strained yoghurt (64%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Magnesium3%
15 mg a serve, mostly from greek strained yoghurt (63%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Omega-33%
0.1 g a serve, mostly from olive oil (42%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Iron2%
0.3 mg a serve, mostly from dried mint (41%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
You might also like
Bezelyeli Enginar (Turkish Artichokes and Peas in Olive Oil)Turkish · 265 kcal · 3.8 g protein
Mercimek Köftesi (Turkish Red Lentil and Bulgur Köfte)Turkish · 537 kcal · 16 g protein
Antalya Piyazı (Turkish White Bean Salad with Tahini)Turkish · 482 kcal · 19 g protein
Foamy Turkish Ayran (Salted Yoghurt Drink)Turkish · 38 kcal · 2.3 g protein
Turkish Red Lentil SoupTurkish · 263 kcal · 9.9 g protein
Turkish-Style ShakshukaTurkish · 460 kcal · 16 g protein
Recipe and video by Middle Eats; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.