Greek Yogurt Cucumber Salad
If you’re looking for a fresh, creamy, and tangy salad that’s as simple as it is satisfying, this Greek Yogurt Cucumber Salad has got you covered. It’s one of those dishes I turn to when I want something light but…
If you’re looking for a fresh, creamy, and tangy salad that’s as simple as it is satisfying, this Greek Yogurt Cucumber Salad has got you covered. It’s one of those dishes I turn to when I want something light but packed with flavor, perfect for summer cookouts, quick lunches, or even post-workout fuel when you want a cool crunch. The Greek yogurt adds protein, which is always a plus for me, and the freshness of the cucumber keeps it light and refreshing. Plus, the lemon and dill remind me of the Mediterranean vacations I dream about.
Why This Recipe Rocks
- Protein Boost – Each serving has 8 grams of complete protein from Greek yogurt, making this salad filling and satisfying.
- Budget-friendly – Simple, affordable ingredients that don’t break the bank.
- Versatile – Works as a side dish, light lunch, post-workout snack, or cooling side to spicy foods.
Ingredients You’ll Need For This Cucumber Salad
English cucumber – Use a seedless or regular cucumber; you may remove seeds, but I don’t mind them. If your cucumber is extra watery, sprinkle a pinch of salt on the slices and let them sit for 10 minutes. Then squeeze out the excess moisture. This prevents your salad from getting too soggy.
Red onion – Adds bite and color; white or yellow onion works as a substitute
Greek yogurt – Provides protein and a creamy texture
Fresh lemon – Brightens the entire dish; bottled lemon juice works too.
Extra virgin olive oil – Adds smoothness and helps meld flavors; don’t skip this small amount
Garlic powder – Add a delicious garlic flavor
Black pepper – Pre-ground works, but fresh provides better flavor.
Dried chilies (optional) – If you’re sensitive to spice, start with just a pinch or leave them out entirely. Otherwise, add more for a fiery kick.
Dill – fresh dill gives it a bright, herby punch that makes all the difference. Dried dill works too, but use half as it is more intense
Salt – Enhances all flavors and helps draw out the cucumber’s natural sweetness
How to Make The Salad
Prep the cucumber: Start by washing the cucumber and slicing it thinly. I usually go for rounds, but feel free to cut them into half-moons if you want a different texture. If you’re using a cucumber with seeds, you can scoop those out to avoid excess water.
Mix the dressing: In a bowl, combine Greek yogurt, olive oil, lemon juice, salt, pepper, garlic powder, and chopped dill. Whisk everything together until smooth and creamy.
Add the veggies: Toss the sliced cucumber, red onion, and chillies into the bowl with the dressing. Mix gently until everything is well-coated.
Chill and serve: You can serve the salad right away or let it chill in the fridge for at least 15 minutes before serving. This lets the flavors meld together beautifully.
Macros & Nutrition Breakdown Per Serving
Note: These macros are based on the exact ingredient amounts listed above and a serving size of about 1 and a half cups (1/2 of the recipe).
- Servings: 2
- Calories: 109kcal
- Protein: 8g
- Carbs: 16g
- Fat: 3g
- Fiber: 2g
Meal Prep and Storage Tips
This salad is a total winner for meal prep, especially when you want something fresh, light, and ready to go.
Prep Ahead:
You can slice the cucumber and onions the night before or the morning of. Mix the dressing separately and combine just before eating to keep everything crisp. However, if you don’t mind the cucumber soaking up the dressing a bit (which actually amps up the flavor), you can toss it all together up to 4 hours before serving. If you want to keep it fresh for longer, store the dressing separately and add it to the cucumber and onions right before serving. Give it a quick toss, and you’re good to go.
Storage:
Store the salad in an airtight container in the fridge. Because cucumbers release water, it’s best eaten within 1-2 days for optimal crunch and freshness. After that, it may get watery and softer, but it’s still tasty.
Freezer?
This salad isn’t freezer-friendly because cucumbers get mushy when frozen, and the yogurt texture will change. Stick to fresh for best results.
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Greek Yogurt Cucumber Salad
This Greek Yogurt Cucumber Salad is the perfect blend of refreshing crunch and creamy richness. This recipe transforms simple ingredients into a protein-packed side dish that's as satisfying as it is healthy.
Ingredients
- 1 large cucumber (I like English cucumbers because they’re seedless and tender)
- 1/2 small red onion (thinly sliced)
- 1/2 cup Greek yogurt (full-fat or low-fat, whichever you prefer)
- 1 tsp olive oil (extra virgin)
- Juice of 1 lemon (freshly squeezed)
- 1-2 tbsp fresh dill (chopped finely)
- 1/2 tsp black pepper (freshly ground works best)
- 1/2 tsp garlic powder (or minced fresh garlic if you want it stronger)
- 1/2 tsp dried chillies (optional)
- 1/2 tsp salt
Instructions
- Prep the cucumber: Start by washing the cucumber and slicing it thinly. I usually go for rounds, but feel free to cut them into half-moons if you want a different texture. If you’re using a cucumber with seeds, you can scoop those out to avoid excess water.
- Mix the dressing: In a bowl, combine Greek yogurt, olive oil, lemon juice, salt, pepper, garlic powder, and chopped dill. Whisk everything together until smooth and creamy.
- Add the veggies: Toss the sliced cucumber, red onion, and chillies into the bowl with the dressing. Mix gently until everything is well-coated.
- Chill and serve: You can serve the salad right away, or let it chill in the fridge for at least 15 minutes before serving. This lets the flavors meld together beautifully.
Notes
If your cucumber is extra watery, sprinkle a pinch of salt on the slices and let them sit for 10 minutes. Then squeeze out the excess moisture. This prevents your salad from getting too soggy.
Nutrition Information:
Yield: 2 Serving Size: 1Amount Per Serving:Calories: 109Total Fat: 3gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 2gCholesterol: 3mgSodium: 609mgCarbohydrates: 16gFiber: 2gSugar: 8gProtein: 8g
Nutrition information on That Protein Life is estimated using online calculators and may vary based on ingredients, brands, and preparation methods. For the most accurate results, use a food scale and trusted calculator. This information is for general guidance only—please consult a professional for specific dietary needs. That Protein Life is not responsible for any discrepancies or outcomes.
