5.0 from 21 votes
The Best Healthy Cucumber Salad (Fresh and Easy)
This healthy cucumber salad is easy and refreshing, perfect for lunch or as a side for any meal or BBQ. Made with crisp cucumbers, drizzled with extra-virgin olive oil and fresh lemon juice, it's simple yet delicious. Ready in minutes, it's a great addition to your summer menu.
Prep Time
10 mins
Total Time
10 mins
Servings: 4 Servings
Calories: 195 kcal
Course:
Soup
Cuisine:
Mediterranean
Ingredients
- 1 large English cucumber, peeled and chopped about 320 grams
- 1 large ripe avocado, peeled and chopped about 220 grams
- 2 large green onions or spring onions, chopped
- 1 cup fresh cilantro leaves, chopped about 25 grams
- ½ cup bread and butter pickles, chopped 70 grams
- 1 cup cloves or broccoli sprouts (optional) 30 grams
- ¼ cup roasted and salted sunflower seeds 35 grams
- 2 teaspoons lemon juice or more to taste
- 1 tablespoon extra virgin olive oil
- salt to taste
- ½ cup chopped hard cheese optional
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
- Helpful tips:
- Let the salad sit for a few minutes before serving. It allows the flavors to melt together.
- English cucumbers have thin skin and don't require peeling, but I always peel them for this salad to avoid any bitter flavors. Of course, always wash the cucumber first if you keep the peel.
- Persian cucumbers are a great alternative.
- Chop the crisp cucumber instead of cutting it into thin slices. Cucumber slices create a different texture and, thus, flavor—unsuitable for this simple salad.
- Chop also the pickles. I'm adding a fairly small amount, so chopping them allows for better distribution in the salad.
- Use fresh lemon juice for the most delicious flavor.
- Add a handful of your favorite chopped hard cheese (like cheddar or Parmesan) to add a new flavor.
- If you have it, round off this healthy cucumber salad with fresh basil—delish.
- Store in an airtight container in the fridge for about 2 to 3 days.
Nutrition Information
Serving
1
Calories
195kcal
(10%)
Carbohydrates
14g
(5%)
Protein
4g
(8%)
Fat
15g
(23%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
4g
Monounsaturated Fat
8g
Trans Fat
0.01g
Sodium
158mg
(7%)
Potassium
460mg
(13%)
Fiber
5g
(20%)
Sugar
6g
(12%)
Vitamin A
642IU
(13%)
Vitamin C
11mg
(12%)
Calcium
47mg
(5%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4Servings
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.