5 from 21 votes
The Best Healthy Cucumber Salad (Fresh and Easy)
The Best Healthy Cucumber Salad combines chopped peeled English cucumber, ripe avocado, green onions, cilantro, and bread and butter pickles tossed with lemon juice, olive oil, and salt. Optional additions like chopped hard cheese and sunflower seeds add texture and depth. This salad is fresh and light with a balance of creamy, crisp, and tangy notes and benefits from resting briefly before serving to meld flavors.
Prep Time
10 mins
Total Time
10 mins
Servings:
4
Servings
Calories:
195 kcal
Course:
Soup
Cuisine:
Mediterranean
Ingredients
- 1 English cucumber about 320 grams, large, peeled and chopped
- 1 avocado about 220 grams, large, ripe, peeled and chopped
- 2 green onions large or spring onions, chopped
- 1 cup cilantro about 25 grams, fresh leaves, chopped
- ½ cup bread and butter pickle 70 grams, chopped
- 1 cup clove 30 grams, or broccoli sprouts, optional
- ¼ cup sunflower seeds 35 grams, roasted and salted
- 2 teaspoons lemon juice or more to taste
- 1 tablespoon extra virgin olive oil
- salt to taste
- ½ cup hard cheese optional, chopped
Instructions
- Combine the chopped cucumber, avocado, onions, cilantro leaves, pickles, sprouts, and seeds in a large salad bowl.
- Season with lemon juice, olive oil, and salt to taste.
- Toss the salad to ensure that the dressing is evenly distributed.
- Toss in chopped hard cheese (optional).
- Let the salad sit for a few minutes before serving.
Cup of Yum
Notes
- Peel the cucumber to avoid bitterness, even though English cucumbers have thin skin; wash before peeling.
- Chop cucumbers and pickles rather than slicing to ensure even distribution of flavors and a crisp texture.
- Let the salad rest a few minutes before serving to allow flavors to blend.
- Optional additions like chopped hard cheese or fresh basil can enhance the flavor profile.
- Store salad in an airtight container in the refrigerator for up to 3 days to maintain freshness.
Nutrition Information
Serving
1
Calories
195kcal
(10%)
Carbohydrates
14g
(5%)
Protein
4g
(8%)
Fat
15g
(23%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
4g
(24%)
Monounsaturated Fat
8g
(40%)
Trans Fat
0.01g
(1%)
Sodium
158mg
(7%)
Potassium
460mg
(10%)
Fiber
5g
(20%)
Sugar
6g
(12%)
Vitamin A
642IU
(13%)
Vitamin C
11mg
(12%)
Calcium
47mg
(5%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4 Servings
Amount Per Serving
Calories 195
% Daily Value*
| Serving | 1 | |
| Calories | 195kcal | 10% |
| Carbohydrates | 14g | 5% |
| Protein | 4g | 8% |
| Fat | 15g | 23% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 8g | 40% |
| Trans Fat | 0.01g | 1% |
| Sodium | 158mg | 7% |
| Potassium | 460mg | 10% |
| Fiber | 5g | 20% |
| Sugar | 6g | 12% |
| Vitamin A | 642IU | 13% |
| Vitamin C | 11mg | 12% |
| Calcium | 47mg | 5% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.