CBD tzatziki: a no-cook recipe at 2 mg per serving

Food containing CBD falls under Regulation (EU) 2015/2283 on novel foods. It covers foods that were hardly consumed in the EU before 15 May 1997, which may only be sold once authorised. No CBD extract has been authorised. The French agriculture ministry restated this in a notice dated 20 May 2026: foods containing CBD are illegal and must be withdrawn from the market, food supplements and online sales included.

A CBD tzatziki can therefore be neither sold nor served in a restaurant. Making it at home for your own consumption is not placing it on the market, but you do so on your own responsibility. THC, meanwhile, remains a controlled drug: the recipe only works with an oil from authorised hemp, at no more than 0.30% Δ⁹-THC. The full context is in our article on CBD regulation in 2026.

On 9 February 2026, EFSA published a provisional safe level of 0.0275 mg of CBD per kilo of body weight per day, about 2 mg for a 70 kg adult. It applies to CBD at least 98% pure. The European authority states that safety has not been established for under-25s, pregnant or breastfeeding women and people taking medicines. This recipe is not for them.

So one serving per person per day, with no other CBD product that day. France's medicines agency ANSM and food safety agency Anses also pointed out, in an alert dated 19 June 2025, that CBD can reduce the effectiveness of some medicines or increase their side effects, and advised against it before driving. Our article on how much CBD per day explains where the 2 mg figure comes from, and the one on drug interactions lists the medicines concerned.

Tzatziki is shared. That is the main pitfall of a CBD version: stirred into the bowl, the oil spreads unevenly and everyone takes an unknown amount. The fix is to make the base without CBD, split it into four ramekins, then dose each one.

Start from the total CBD in milligrams printed on the bottle, not the percentage: 1,000 mg in 10 mL is 100 mg per millilitre. Then divide the dose you want by that concentration.

These volumes are too small for a dropper: a single droplet of a 5% oil already holds around 2 mg. A 1 mL oral syringe graduated in hundredths lets you measure them. If the batch analysis gives a measured content different from the label, the measurement is what counts: our laboratory page explains how to read it.

Ingredients: 400 g Greek yoghurt, 1 cucumber, 1 to 2 garlic cloves, 1 tablespoon olive oil, 1 tablespoon lemon juice or white wine vinegar, a few mint or dill leaves, salt, pepper. For the CBD: a titrated oil and a graduated oral syringe.

1. Grate the cucumber, salt it lightly and leave it to drain for 15 minutes in a sieve. Then squeeze it in your hands to remove as much water as possible.
2. Crush the garlic and mix it into the yoghurt with the olive oil and lemon.
3. Add the cucumber and the chopped herbs. Season with salt and pepper.
4. Divide the base between four ramekins of about 100 g.
5. In each ramekin, put the calculated volume of CBD oil onto half a teaspoon of olive oil, then mix the whole serving thoroughly.
6. Cover and chill for at least 30 minutes so the flavours blend.

Going through olive oil helps spread such a small volume. CBD dissolves poorly in water but well in fats: the olive oil, then the fat in the yoghurt, carry it through the whole serving.

Full-fat Greek yoghurt contains clearly more fat than plain yoghurt. That fat changes what the body absorbs. In a study published in Epilepsia in 2019, eight adults with epilepsy took the same CBD capsule fasting, then after a high-fat breakfast of 840 to 860 kcal. After the meal, peak blood CBD was on average 14 times higher and total exposure 4 times greater. A fatty dish lets more CBD through: one more reason not to raise the dose.

Not cooking makes the rest simple. The oil is never heated, so there is no temperature question, unlike in a cooked dish. Our article on cooking with CBD oil covers hot recipes, and our CBD yoghurt applies the same maths to a dessert.

Keep the ramekins covered in the fridge and eat them within 48 hours, like an ordinary tzatziki. Label them "CBD" and keep them out of children's reach: nothing sets them apart from a classic tzatziki.

For variety, add a pinch of cumin or smoked paprika, or swap the Greek yoghurt for a stronger-tasting sheep's milk yoghurt. A runnier yoghurt should drain for one to two hours in a clean cloth before use. These variations change nothing about the dosing, which is always done per serving.