Crisp, refreshing, and incredibly versatile, the cucumber is a dieter‘s best friend. Composed of about 95% water, this humble vegetable is the perfect base for creating delicious, low-calorie meals that keep you full and hydrated . Whether you are looking for a quick side dish for your summer BBQ or a light lunch to keep your weight loss goals on track, cucumber salads are the answer .
We have curated a list of 20 healthy cucumber salad recipes that span the globe in terms of flavor. From classic creamy versions to zesty Asian-inspired dishes, these recipes prove that healthy eating never has to be boring. The best part? Most of them come together in 15 minutes or less.
The Classic & Creamy Favorites
1. Classic Cucumber and Onion Salad
You can‘t go wrong with a timeless recipe. This simple dish lets the fresh flavors of the vegetables shine. With just cucumbers, onions, vinegar, and a touch of dill, it‘s a crisp and tangy side that pairs perfectly with almost anything .
2. Creamy Cucumber Salad (No Mayo Option)
For a lighter take on the classic creamy salad, Greek yogurt is the hero ingredient. This version swaps out heavy mayonnaise for protein-packed yogurt, mixed with fresh dill, lemon juice, and garlic powder. It’s creamy, tangy, and guilt-free .
3. High-Protein Creamy Cucumber Salad
Take your protein intake seriously with this innovative recipe. Instead of yogurt, this salad features a dressing made by blending low-fat cottage cheese with vinegar, chives, and dill. The result is a thick, creamy, and savory sauce that coats the cucumbers perfectly, delivering an impressive 10 grams of protein per serving for only around 110 calories .
4. Creamy Dill Cucumber Salad
This version stays true to the nostalgic “creamed cucumber” salad often found at picnics. It combines crisp cucumber slices with a simple dressing of plain Greek yogurt, a touch of mayonnaise for richness, and plenty of fresh dill and white vinegar for that classic tangy flavor .
5. Cucumber Avocado Salad
Creamy meets crunchy in this ultra-satisfying salad. Diced avocado provides healthy monounsaturated fats and a buttery texture that contrasts beautifully with crisp cucumber. Tossed with lime juice, red onion, and Roma tomatoes, this salad is vegan, gluten-free, and packed with flavor .
International Inspirations
6. Mediterranean Cucumber Feta Salad
Transport your taste buds to the Greek isles with this simple yet elegant combination. Chunks of cool cucumber are tossed with creamy, salty feta cheese, Kalamata olives, and a light red wine vinaigrette seasoned with oregano. It‘s a perfect low-carb side for grilled meats or fish .
7. Spicy Thai Cucumber Salad
This salad offers a delightful explosion of flavor, balancing sweet, sour, and spicy elements. Thinly sliced cucumbers are tossed with a dressing of lime juice, soy sauce, and honey, then topped with roasted peanuts for a satisfying crunch and chopped red chilies for heat .
8. Asian Sesame Cucumber Salad
With a nutty and savory dressing made from sesame oil, rice vinegar, and soy sauce, this salad is a flavor powerhouse. Toasted sesame seeds and chopped green onions add texture and visual appeal. It’s the perfect crunchy counterpoint to rich grilled meats .
9. Egyptian Tossed Salad
This refreshing salad allows the vegetables to be the star. Diced cucumbers, tomatoes, bell peppers, and radishes are tossed in a simple dressing of lime juice, olive oil, and cumin. The addition of fresh parsley and a sprinkle of feta cheese gives it an authentic and vibrant finish .
10. Cucumber Vinegar Salad
A staple at German-inspired cookouts, this salad is all about the tangy marinade. Thinly sliced cucumbers and onions are soaked in a mixture of white wine vinegar, water, sugar, and dill. It‘s a sweet, sour, and incredibly refreshing palate cleanser .
Light & Satisfying Meal Salads
11. Cucumber Noodle Salad with Shrimp
For a low-carb, no-cook meal, this recipe is a game-changer. Spiralized cucumber stands in for traditional noodles, creating a refreshing base. Toss the “noodles” with chilled shrimp, bell pepper, and a zesty dressing made with lime juice, fish sauce, and a touch of chili-garlic sauce .
12. Cucumber & Egg Weight Loss Salad
Packed with protein from boiled eggs and hydration from cucumbers, this salad is designed to keep you full. The creamy dressing combines yogurt, a touch of mustard, and mayonnaise, coating the ingredients in a light, tangy sauce. It’s a satisfying breakfast, lunch, or dinner .
13. Crunchy Thai Quinoa Salad
This hearty salad is a meal in itself. Protein-rich quinoa is mixed with a rainbow of vegetables including cucumber, red cabbage, carrots, and bell peppers. Tossed in a light lime dressing, it’s filling, nutritious, and perfect for meal prep .
14. Farro Salad with Feta
If you are looking for something with more chew, farro is the perfect grain. Its nutty flavor pairs wonderfully with crisp cucumber, juicy tomatoes, red onion, and briny Kalamata olives. Crumbled feta and a zesty lemon-Dijon dressing tie all the Mediterranean flavors together .
15. Pineapple Cucumber Salad
This recipe is the ultimate tropical side dish. Sweet, juicy pineapple chunks contrast beautifully with cool cucumber and spicy jalapeño. A simple honey-lime dressing enhances the fresh flavors, making it a perfect accompaniment to grilled fish or tacos .
Quick & Easy Sides
16. Cucumber Pepper Salad
This colorful salad comes together in minutes. A simple dressing of rice vinegar, soy sauce, and sesame oil coats crisp cucumber slices and sweet yellow and red bell peppers. It’s a light, flavorful, and vibrant side dish .
17. Cucumber Tomato Salad
A summer classic for a reason. This recipe combines crunchy cucumbers with sweet cherry tomatoes and thinly sliced red onion. Fresh basil adds an aromatic touch, while a simple balsamic or red wine vinaigrette lets the garden-fresh flavors shine .
18. Cucumber and Radish Salad
For those who love a peppery kick, this salad is a must-try. Sliced radishes add a beautiful pink hue and a spicy crunch that complements the cool cucumber. An orange-juice-infused vinaigrette adds a touch of sweetness to balance the bite, coming in at just 45 calories per serving .
19. Pineapple Cucumber Salad
We love this one so much, it‘s worth mentioning again for its sheer simplicity. It proves that you don’t need a long ingredient list to make something spectacular. The combination of sweet pineapple and savory red onion is surprisingly addictive .
20. “Everything” Cucumber Salad
Inspired by the viral social media trend, this salad is all about big flavor. It usually involves slicing cucumbers very thin and tossing them with a creamy, tangy base—often a mix of Greek yogurt, ranch seasoning, or even a little cream cheese—and everything bagel seasoning for a savory, garlicky, and oniony finish .
Pro Tips for the Perfect Cucumber Salad
To ensure your salad is a success every time, keep these expert tips in mind:
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Choose the Right Cucumber: English (or hothouse) cucumbers and Persian cucumbers are ideal for salads. They have thin skins and tiny seeds, which means less bitterness and less water .
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The “Sweating” Technique: Cucumbers are mostly water, which can dilute your dressing and make your salad soggy. To prevent this, slice your cucumbers, toss them with a teaspoon of salt, and let them sit in a colander for 15-30 minutes. Then, pat them dry with a paper towel before adding the dressing . This ensures they stay crunchy.
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Dress Right Before Serving: To maintain maximum crunch, especially if you plan on having leftovers, consider storing the dressing separately and tossing the salad just before you are ready to eat .
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Make it a Meal: Don‘t be afraid to add protein. Leftover grilled chicken, canned tuna, chickpeas, or boiled eggs can easily turn these side dishes into a satisfying main course .
Summary
Incorporating more vegetables into your diet has never been easier or more delicious. With these 20 low-calorie cucumber salad recipes, you have a world of flavors at your fingertips. From the creamy comfort of a dill-forward side to the spicy kick of a Thai-inspired salad, there is a recipe here for every palate and every occasion. So grab some fresh cucumbers and start tossing your way to a healthier, more refreshing meal today