Creamy Herb Cucumber Salad
This creamy herb cucumber salad is a refreshing side dish made with crisp cucumbers, Greek yogurt, fresh herbs, and lemon. It’s a quick high-protein, low-carb salad finished with crunchy crushed almonds.
- Suitable for diets:
- Gluten Free
- Low-Carb
- Vegetarian
Servings:
Why Diabetes Friendly?
- Low-Carb Vegetables: Cucumbers are low in carbohydrates and add volume without significantly impacting blood sugar.
- Protein From Yogurt: Greek yogurt adds protein, which may help improve satiety and support blood sugar balance.
- Healthy Fats: Olive oil and almonds provide healthy fats that may help slow digestion and increase meal satisfaction.
- Minimal Added Sugar: No added sugars are included.
- Fresh Herb Flavour: Dill and mint add flavour without relying on sugary dressings.
- Portion-Friendly Dish: Works well as a balanced side or light meal alongside lean protein.
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Equipment
- Mixing bowl
- Mandoline or knife
Ingredients
- cucumbers (thinly sliced) 2
- red onion (thinly sliced) 2 tbsp
- Greek yogurt (plain) ¼ cup
- lemon juice 1 tbsp
- olive oil 1 tsp
- dill (fresh, chopped) 1 tbsp
- mint (fresh, chopped) 1 tbsp
- garlic clove (grated (optional)) ½
- salt 1 pinch
- black pepper (to taste) 1 pinch
- almonds (crushed (optional, for topping)) 2 tbsp
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Cooking Tips
- Reduce Wateriness: Salt cucumbers lightly and let sit 5–10 minutes, then pat dry before mixing.
- Extra Protein: Add grilled chicken or chickpeas to make it more filling.
- More Crunch: Top with crushed almonds or sunflower seeds just before serving.
- Boost Flavour: Add extra lemon juice or fresh cracked pepper before serving.
- Meal Prep Tip: Keep dressing separate until serving for best texture.
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Instructions
- Thinly slice the cucumbers and red onion using a mandoline or sharp knife.2 cucumbers, 2 tbsp red onion
- In a medium bowl, whisk together the Greek yogurt, lemon juice, olive oil, dill, mint, garlic (if using), salt, and black pepper.¼ cup Greek yogurt, 1 tbsp lemon juice, 1 tsp olive oil, 1 tbsp dill, 1 tbsp mint, ½ garlic clove, 1 pinch salt, 1 pinch black pepper
- Add the cucumber and red onion and toss until evenly coated.
- Let sit for 10 minutes before serving to allow the flavours to meld.
- Taste and adjust lemon, salt, or pepper as needed.
- Top with crushed almonds just before serving for added crunch.2 tbsp almonds
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FAQ
- Can I make this dairy-free?
Yes. Use a dairy-free plain yogurt alternative. - Can I make this ahead of time?
Yes, but it’s best enjoyed within 24 hours since cucumbers release water. - What can I serve this with?
Grilled chicken, salmon, wraps, or grain bowls pair well. - Can I use regular cucumbers?
Yes. Peel and remove excess seeds if desired. - How can I make it more filling?
Add protein like chicken, tofu, or chickpeas.
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Nutrition
Per serving
Calories: 135.6kcal
Carbohydrates: 11.7g
Fiber: 3.8g
Sugar: 6g
Fat: 7.6g
Saturated Fat: 0.7g
Trans Fat:
Protein: 6.8g
Nutrition Facts
Creamy Herb Cucumber Salad
Serving Size
1 cup
Amount per Serving
Calories
135.6
% Daily Value*
Fat
7.6
g
12
%
Saturated Fat
0.7
g
4
%
Cholesterol
1.3
mg
0
%
Sodium
36
mg
2
%
Potassium
558.3
mg
16
%
Carbohydrates
11.7
g
4
%
Fiber
3.8
g
16
%
Sugar
6
g
7
%
Protein
6.8
g
14
%
Vitamin C
14.4
mg
17
%
Calcium
107.5
mg
11
%
Iron
1.2
mg
7
%
Magnesium
69.6
mg
17
%
Zinc
1
mg
7
%
* Percent Daily Values are based on a 2000 calorie diet.
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