Healthy Cucumber Salad • Kath Eats

This healthy cucumber salad is made with greek yogurt, juicy tomatoes, and lots of dill.

Have some cucumbers you need to use up? This creamy cucumber salad is the perfect summer salad to serve as a side dish for all your grilling occasions. Or as a dish on a potluck buffet! It’s also great as a filling for pita bread gyros with grilled chicken. With a sauce made of Greek yogurt, dill, and lemon, you’ll be able to highlight freshly picked summer cucumber and cherry tomatoes.

This is the perfect cucumber recipe for when the fruit is in season from May through August.

Healthy Cucumber Salad

This cucumber salad recipe is the perfect refreshing, veggie-heavy side if you’re going to grill chicken or steak.  

Salads similar to this style often have a lot of sour cream and mayo that can be so gloppy and rich that you can hardly taste the veggies underneath! This version is made with Greek yogurt (what did we do without Greek yogurt!?) so it’s higher in protein and a bit tangier, depending on the yogurt you choose. Of course you can sub in some sour cream or go half and half to meet in the middle. Additionally, depending on the brand of Greek yogurt you choose, you may wish to strain the yogurt a bit. Mine was very thick, but some brands are looser than others with whey liquid on top. Stain off as much as you need. 

What Cucumbers are Best for Salads?

There are more varieties of cucumber than you may think! These are my favorites to include in salads:

1. English Cucumbers: Also known as European cucumbers. This kind of cuc is mild in flavor, and doesn’t have many seeds. They are sold wrapped in plastic at the grocery store to protect their thin skin, so you don’t need to peel them. Persian cucumbers are very similar and slightly smaller.
2. Garden Grown Cucumbers: If you have access to a garden or a farmer’s market, these are the best this time of year! They can be served peeled or unpeeled.
3. Mini and Cocktail Cucumbers: Generally I think the smaller the cucumber the crunchier it gets! You don’t need to peel these either. Minis grow to 4-6 inches long while cocktail cucs are the smallest at around 2.5 inches. 
4. Waxy Cucumbers: If you need a cucumber in January, this is probably what you’re find at the store. They have a wax covering to help preserve it and will need to be peeled prior to eating. These are my least favorite! 

Ingredients

• English Cucumber – I prefer English cucumbers because they aren’t quite as soggy on the inside and tend to be the most crisp! Plus they are thin skinned so you don’t have to worry about the waxy peel. You can also look for Persian cucumbers, which are very similar but slightly smaller. 
• Cherry Tomatoes – preferably the heirloom, colorful variety!)
• Full-fat plain Greek Yogurt – Full-fat yogurt always! This ingredient ups the protein a lot, but feel free to sub in part sour cream if you like that flavor most of all. 
• Mayonnaise – This thickens the sauce and adds a richness. 
• Lemon Juice – fresh is best!
• Fresh Dill – I recommend fresh dill for this recipe. Dried dill will work in a pinch. You can substitute dill with finely chopped parsley or chives (whatever fresh herb you have growing in your garden).
• Sugar + Salt – To balance the palette! 
• Kalamata Olives – optional but great for a Greek flavor profile
• Pita Bread – also optional, for garnish

Instructions

Step 1: Prep the cucumbers and tomatoes

Wash the cucumber, use a sharp knife to halve lengthwise, and cut it into slices ¼-inch thick. Do the same with the cherry tomatoes. 

Step 2: Make the dressing

In a large bowl, whisk the yogurt, mayonnaise, lemon juice, dill, sugar and 1/8 teaspoon salt.

Step 3: Mix in the veggies

Add the sliced cucumbers, tomatoes, and olives and gently toss well to coat.

Step 4: Refrigerate about one hour

Refrigerate for 1 hour before serving.

Step 5: Garnish + serve

Garnish with extra dill sprigs if desired. You can add a drizzle of extra virgin olive oil when you’re ready to serve. Serve with pita bread triangles.

Recipe Notes

• Because the cucs will release water over time, this recipe is best served and enjoyed immediately. I would not recommend making it long in advance. 
• If you do need to prep in advance, make the dressing and prep the veggies but wait to mix it all together.
• If you are so bold to crave fresh garlic or red onions, you can add either to this recipe for an extra kick! 
• Toss in some corn cut off the cob for an extra ingredient! 
• Add red pepper flakes to spice things up a bit. 

More summer salad ideas: