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This quick Cucumber Yogurt Salad is creamy, refreshing and will remind you of tzatziki. Made with Greek yogurt, it’s high in protein and low in calories. Perfect as a healthy side dish for hot summer days.
Fan of cucumbers? You’ll also love my cucumber tomato salad, cucumber salad and tuna cucumber boats. They’re all so easy, delicious, and perfect for the diet.
Summer has yet to begin, but temperatures are soaring. The heat accumulates throughout the day, and at dinnertime we just want something quick and refreshing that doesn’t require cooking.
Let’s introduce your new favorite summer salad: Cucumber yogurt salad. Creamy and flavorful, it pairs well with proteins. When I have little time to cook, I serve it with frozen salmon in the air fryer (so quick) and leftover steamed sweet potato.
Why you will love this recipe
- Quick and easy – It comes together in 5 minutes without cooking. The best side dish for busy weeknight dinners.
- Creamy and refreshing – A rich Greek yogurt dressing is mixed with crisp cucumbers. It’s flavorful, slightly tangy and so satisfying.
- Low calorie and high protein – Combining cucumbers with Greek yogurt makes this salad higher in protein and perfect for weight loss. It’s also high volume, keto-friendly and super filling.
- Versatile – You can pair it with your favorite proteins and healthy carbs. Plus, it’s so easy to customize with dill or other herbs.
Ingredients
This cucumber salad with Greek yogurt has just a handful of ingredients. Here are more details along with replacement options. You can find precise quantities in the recipe card at the bottom.
- English cucumbers – I recommend English cucumbers because they have a sweeter taste and no seeds. They’re also known as seedless or European cucumbers. If using other varieties, peel and deseed them.
- Greek yogurt – Use plain Greek yogurt, preferably full-fat or at least 2% fat. Quark, skyr, labneh, whipped cottage cheese or sour cream are great replacements. If necessary, use nondairy yogurt like coconut or soy.
- Onion – Thin slices of onion add a crunchy texture and more flavor. I like red onion, but also yellow or white onion work.
- Lemon juice – It adds a zesty flavor and balances the dish. Freshly squeezed lemon juice tastes best, but also jarred is okay. Or replace with apple cider vinegar for a touch of fruitiness.
- Salt and seasonings – Sea salt, ground black pepper and garlic powder will enhance the tastes. For a spicy twist, sometimes we sprinkle in some chili flakes.
- Dill – Use fresh or frozen dill, depending on what’s available. If you don’t have dill, replace with herbs like chopped parsley or chives. For a Middle Eastern salad, try mint.
How to make cucumber yogurt salad
Step 1 – Slice cucumbers. Slice the English cucumbers into thin rounds using a sharp knife, mandolin slicer, or food processor. Cut the onion into thin slices.
Step 2 – Prep yogurt cream. Add Greek yogurt, lemon juice, chopped dill, garlic powder, salt and pepper to a bowl. Whisk all ingredients together until you get a smooth cream.
Step 3 – Mix cucumbers with yogurt. In a large bowl, combine sliced cucumbers with sliced onions. Add the yogurt and gently stir to coat. Taste and adjust with salt and pepper to your likings.
Step 4 – Serve. Serve fresh for the best taste and a crunchy texture, or refrigerate in a food container for up to 2 days.
Recipe tips
- Slice cucumbers thin – The thinner the slices, the more they’ll soak up flavors and stay crisp. You can use a sharp knife, a mandolin slicer or a food processor. For a twist, cut them with a food spiralizer.
- Salt cucumbers – This step if optional for a crispier texture. Place the cucumber slices in a large colander and coat with a sprinkle of sea salt. Let sit for 20 minutes, and they’ll get super crispy.
- Use full fat Greek yogurt – The higher the fats, the richer your salad. I like 5% Fage and whole milk Ciobani. If on a weight loss diet, use minimum 2% fat but avoid nonfat options.
- Customize to your likings – I like a simple Greek yogurt cucumber salad, with just a pinch of salt and pepper. But feel free to add other seasonings or chopped herbs like mint, parsley and chives. Or swap in Greek yogurt ranch dressing!
Make ahead and storage
This creamy salad is best served immediately, or after sitting 30 minutes in the fridge. But you can also make it ahead and store for later. Keep any leftover in an airtight container in the fridge. It will last for up to 48 hours (2 days). Before serving, gently toss cucumber and Greek yogurt to restore the creaminess.
Serving ideas
- With a protein – For a complete meal, pair with grilled chicken breast, turkey steak, baked cod, or air fryer frozen salmon fillets. If vegetarian, pair with hard boiled eggs or plant protein like baked tofu or tempeh.
- With whole grains – Serve your creamy yogurt salad with a protein and complex carbs like brown rice, quinoa, cottage cheese bread, or farro. If it’s too hot for cooking, make microwave rice.
- With potatoes – Enjoy with a baked potato, steamed sweet potato, mashed potatoes or air fryer baked sweet potato.
- With more veggies – For a more filling meal with little calories, serve with extra vegetables like tomatoes, baby spinach, crispy air fryer Brussels sprouts, or roasted cauliflower.
Frequently asked questions
The secret for a crisp and crunchy texture is coating them with salt and let sit for 20 minutes. Also, keep in mind that cucumbers in Greek yogurt tend to get soggier over time, so serve fresh.
Absolutely. It’s low in calories and carbs, and high in protein thanks to Greek yogurt. Additionally, it’s high volume, filling, rich in water and nutrients. A serving has just 55 calories!
Swap Greek yogurt for plant based alternatives like coconut or soy yogurt.
More healthy salads for summer
- Cucumber tomato salad
- Spinach salad
- Watermelon salad
- Low calorie pasta salad
- Mediterranean chickpea salad
- Creamy broccoli salad
Cucumber Yogurt Salad
Ingredients
- 2 English cucumbers
- ⅓ red onion, thinly sliced
- ¾ cup (180 g) Greek yogurt, minimum 5% fat
- 1 tbsp lemon juice, or apple cider vinegar
- 1 tbsp fresh dill, chopped
- ⅙ tsp garlic powder, optional
- salt and pepper, to taste
Instructions
- Slice the English cucumbers into thin rounds using a sharp knife, mandolin slicer, or food processor. Cut the onion into thin slices.
- Add Greek yogurt, lemon juice, chopped dill, garlic powder, salt and pepper to a bowl. Whisk all ingredients together until you get a smooth cream.
- In a large bowl, combine sliced cucumbers with sliced onions. Add the yogurt and gently stir to coat. Taste and adjust with salt and pepper to your likings.
- Serve fresh for the best taste and a crunchy texture, or refrigerate in a food container for up to 2 days.
Notes
- To store: If you have leftovers or make it ahead, cover the bowl with plastic wrap or transfer to a food container and refrigerate for a maximum of 2 days.
