Cucumber yogurt salad protein is the one thing I crave when summer temperatures climb and my energy drops. I still remember the first time I threw it together during a lunch break, hoping for something fresh but satisfying. I was not expecting it to become a staple, but the cool crunch of cucumber, the creamy tang of yogurt, and that herbal kick hit all the right notes.
Since then, it has become my go-to for quick weekday meals, lazy weekend picnics, or when I need a light and refreshing cucumber side that actually keeps me full.
Let me show you what this cucumber yogurt salad protein looks like when it all comes together.
Ingredients and Prep Essentials
I make this cucumber yogurt salad protein when I want something fresh. Light. But not boring. Just a few good ingredients. Nothing you need to go buy.
Four cucumbers. Peeled. Salted. Left to sit. That’s the start. While they rest, I mix the rest in a bowl. Yogurt. Garlic. Lemon. Olive oil. The kind of things I always have around. It’s not creamy like mayo. But it’s not thin either. The yogurt does the work.
The herbs change. Some days parsley. Other days mint. I like it better when it’s chopped rough, not too fine. Gives the salad something to hold onto. The flavors stay clean. Cold. Just right when the heat kicks in.
This cucumber yogurt salad protein takes less than ten minutes. No blender. No cooking. Just a knife and a bowl. I serve it with grilled chicken or next to rice. Sometimes just eat it alone, standing in the kitchen. It fills you up without slowing you down.
It’s the same idea as our creamy cucumber salad. Just sharper. And lighter. And if you want something richer on the side, this cottage cheese alfredo balances it out well.
- 4 large cucumbers, peeled
- ½ teaspoon salt
- 2 cups low-fat plain yogurt
- 2 teaspoons lemon juice
- 2 to 4 cloves garlic, minced
- Freshly ground pepper, to taste
- 2 tablespoons chopped fresh parsley or mint
- 1 tablespoon extra-virgin olive oil
Step-by-Step Instructions
There’s something grounding about peeling cucumbers at the end of the day. Simple. Repetitive. You don’t need to rush. This cucumber yogurt salad protein starts with that kind of quiet. A bowl. A board. A knife. That’s all.
Step 1: Let the cucumbers breathe
Peel four large cucumbers. Long strokes. Slice them in half, then quarters. Take a spoon and drag out the seeds. They hold too much water, we don’t need it. Slice what’s left into thin pieces. Not perfect. Just even. Toss them in a bowl with salt. Let them sit. Ten, twenty minutes. They’ll give up what they don’t need. And what’s left will hold the dressing like it’s meant to be there.
Step 2: Make something creamy, not heavy
In another bowl, yogurt goes in first. Two cups. Plain. Low-fat. Then lemon juice, just enough to lift. Garlic. As much or as little as you like. A turn of black pepper. Fresh parsley or mint, whatever you’ve got. Pour in a spoon of olive oil and whisk. Not too fast. Just until it smooths out. It should taste clean. Bright. Something you’d want with something crisp.
If you’re into creamy dressings that don’t weigh you down, our high protein cucumber salad uses the same idea, richness without the heaviness.
Step 3: Let it all come together
Now take the cucumbers. They’ve softened. Rinse them if you want. Pat them dry. Then pour the dressing over. Fold it in with a spoon. Don’t stir too hard. You’re not rushing this. You’re just letting one thing meet another. That’s when this cucumber yogurt salad protein becomes more than the sum of its parts. It feels fresh. It tastes like a reset.
Looking for a way to keep things creamy through the week? Our cottage cheese Alfredo makes a great high-protein option without feeling heavy.
Flavor Tips and Storage Tricks
There’s something about this cucumber yogurt salad protein that gets better after it sits. Maybe it’s the garlic. Maybe it’s the way the cucumbers relax. Either way, don’t rush it.
Mint cools it down. Parsley grounds it.
Both work. Just not at the same time. If it’s hot out, go for mint. It lifts the yogurt, makes it feel almost cold on the tongue. Parsley’s earthier. A bit sharper. Good for heavier meals. You’ll know which one you need when you start chopping.
Let it chill, even just ten minutes
Not just for temperature. The flavors open up. The lemon softens. The garlic stops shouting. What was separate starts to feel like one thing. That’s when this cucumber yogurt salad protein starts to taste like it’s meant to.
Still good tomorrow
It holds. Two, three days, easy. Airtight glass jar. Back of the fridge. Stir it once before serving. That’s all. No mayo, no weird textures. Just clean, creamy salad you can trust to show up again tomorrow. Same crunch. Same bite.
If you like salads that hold their shape and flavor, try our dense bean salad. Or go the protein route with our cottage cheese Alfredo. Both play nice with this one.
Flavor Tips and Storage Tricks
There’s something about this cucumber yogurt salad protein that gets better after it sits. Maybe it’s the garlic. Maybe it’s the way the cucumbers relax. Either way, don’t rush it.
Mint cools it down. Parsley grounds it.
Both work. Just not at the same time. If it’s hot out, go for mint. It lifts the yogurt, makes it feel almost cold on the tongue. Parsley’s earthier. A bit sharper. Good for heavier meals. You’ll know which one you need when you start chopping.
Let it chill, even just ten minutes
Not just for temperature. The flavors open up. The lemon softens. The garlic stops shouting. What was separate starts to feel like one thing. That’s when this cucumber yogurt salad protein starts to taste like it’s meant to.
Meal prep friendly, no fuss
It holds. Two, three days, easy. Airtight glass jar. Back of the fridge. Stir it once before serving. That’s all. No mayo, no weird textures. Just clean, creamy salad you can trust to show up again tomorrow. Same crunch. Same bite.
Nutrition Benefits of Cucumber Yogurt Salad Protein
I don’t think about protein when I make this. But I notice I don’t need anything else after.
This cucumber yogurt salad protein doesn’t hit hard. It just stays with you. You’re not hungry. You’re not full. You’re just… ok. Steady. The kind of steady that makes you want to move, not lie down.
The balance in the bowl
The yogurt does most of the work. It’s clean, soft, cold. It wraps around everything without taking over. You feel it more than you taste it.
Cucumber’s the opposite. All water, all crunch. But they work. One grounds, the other lifts. You eat it and your body says yes. No drama. No drop. Just balance.
Day-after energy
I know there’s potassium in there. Calcium. Some other stuff I forget. Doesn’t matter. What matters is that I feel better after than before. Every time.
I’ve had it after long walks. After flights. On days where I only had coffee and a banana. This cucumber yogurt salad protein fills the space, quietly. And it doesn’t ask for anything back.
Sometimes I drink it with agua de pepino. Same energy. Cold, quiet, enough, that pairs beautifully with this salad.
What to Serve with Cucumber Yogurt Salad Protein
Some days, this cucumber yogurt salad protein is enough on its own. Cold. Creamy. Clean. But other days, you want a little more on the plate. Not heavy. Just something that rounds it out. Makes it feel like a meal. Here’s how I do it.
Grains make it whole
Spoon it next to warm quinoa. Or scoop it with bulgur. Even a soft wheat pita works. You get the cool from the salad, the warmth from the grains. It hits different. And if you like those Mediterranean cucumber salad vibes? You’re already there.
Go fresh and fruity
I like mine with watermelon on the side. Or strawberries. Sometimes just a few chunks of pineapple. That sweet and juicy bite cuts through the creaminess. If you’re into that kind of mix, check out our cucumber and pineapple detox. It brings the same energy. Light. Bright. Zero effort.
Add protein, keep it simple
Lentils work. Chickpeas too. Even cold grilled tofu, cubed small. You’re not trying to build a new dish. Just give this cucumber yogurt salad protein a bit more staying power. More fuel. Same chill vibe.
However you serve it, the base holds strong. That’s the thing about this salad, it plays well with others.
Final Thoughts
I’ve made this cucumber yogurt salad protein so many times I don’t even taste it the same way anymore.
Some days it feels like a meal. Other days it’s just a pause. I eat it standing, sitting, outside, alone, or with people who end up asking for the recipe even though they’re not into salads.
I don’t measure anymore. I don’t stress over which herb. It always works. Not in a big “wow” way, just quiet. Satisfying. Enough.
If you try it, I’d love to know how you made it yours. Or not. You can just come find more ideas over on the Cookminutes blog or on Facebook. We’re here, making things simple. That’s the point.
FAQ
How much protein does a cucumber salad have?
This cucumber yogurt salad protein contains 8 grams of protein per serving. It is a balanced option that offers both freshness and nutritional value in one bowl.
Is cucumber yogurt salad healthy?
Yes, cucumber yogurt salad protein is naturally low in calories and high in essential nutrients. It combines fiber, protein, and probiotics in a dish that feels light and satisfying.
Can cucumber and yogurt be eaten together?
Definitely. This cucumber yogurt salad protein is based on that very combination. The cool cucumber slices and creamy yogurt dressing are a classic pairing in many cuisines.
What should not be mixed with cucumber salad?
To keep your cucumber yogurt salad protein balanced, avoid overpowering ingredients like vinegar-heavy dressings or acidic fruits. Stick with herbs, lemon juice, and garlic for optimal flavor.
Why must you not eat raw cucumber with meals?
While some believe raw cucumber causes bloating, this cucumber yogurt salad protein uses drained cucumber and yogurt, which helps improve digestion and reduce discomfort.
What is a good pairing with cucumber?
This cucumber yogurt salad protein goes well with quinoa, whole grain pita, or light summer fruits like pineapple and watermelon. It adapts to both savory and sweet side dishes.
How to make yogurt cucumber salad?
To make this cucumber yogurt salad protein, chop and salt the cucumbers, prepare a yogurt dressing with lemon, garlic, and herbs, and combine everything. Chill before serving for best results.
Cucumber Yogurt Salad Protein
- Total Time: 15 minutes
- Yield: 4 servings
- Diet: Vegetarian
Description
Light and refreshing cucumber yogurt salad protein with garlic, lemon and herbs. A quick, low-calorie dish with 8g protein per serving.
Ingredients
4 large cucumbers, peeled
½ teaspoon salt
2 cups low-fat plain yogurt
2 teaspoons lemon juice
2 to 4 cloves garlic, minced
Freshly ground pepper, to taste
2 tablespoons chopped fresh parsley or mint
1 tablespoon extra-virgin olive oil
Instructions
Cut cucumbers in half lengthwise, seed, and slice into thin pieces. Sprinkle with salt and let rest 20 minutes.
Mix yogurt, lemon juice, garlic, pepper, parsley or mint, and olive oil in a bowl until smooth.
Drain cucumbers and toss them with the yogurt dressing. Chill 10 minutes before serving.
Notes
For a fresher flavor, use mint instead of parsley. This salad keeps well for up to 3 days in the fridge. Stir before serving.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: No-Cook
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 146
- Sugar: 13g
- Sodium: 383mg
- Fat: 6g
- Saturated Fat: 2g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 16g
- Fiber: 2g
- Protein: 8g
- Cholesterol: 7mg
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