Quick Description
This Creamy High-Protein Cucumber Salad is cool, crisp, tangy, and ultra-refreshing with a creamy dill dressing that coats every cucumber slice perfectly. Made with sour cream or Greek yogurt, fresh dill, vinegar, and crunchy cucumbers, it’s a lighter high-protein twist on the classic creamy cucumber salad. Perfect for summer meals, BBQs, meal prep, grilled meats, or low-carb side dishes.
Servings & Timing
Serves: 4
Prep Time: 10 minutes
Chill Time: 1 hour
Total Time: ~1 hour 10 minutes
Ingredients List
Main Ingredients
- 2 long English cucumbers
- ½ red onion, thinly sliced
Creamy Dressing
- ½ cup sour cream
(or Greek yogurt for higher protein) - 1 tbsp fresh or dried dill
- 2 tbsp white vinegar
- 1 tsp sugar or monk fruit sweetener
- ½ tsp salt
- ¼ tsp garlic powder
Optional Additions
- Black pepper
- Fresh parsley
- Chopped chives
- Lemon juice
Instructions
1. Prepare the Cucumbers
Peel cucumbers completely if desired.
Slice into ¼-inch rounds.
For extra crisp cucumbers:
- Sprinkle lightly with salt
- Let sit in a colander for 10–15 minutes
- Pat dry with paper towels
This removes excess water.
2. Prepare the Onion
Thinly slice the onion.
For milder flavor, soak slices in cold water for 5 minutes, then drain.
3. Make the Dressing
In a bowl whisk together:
- Sour cream or Greek yogurt
- Dill
- White vinegar
- Sugar or sweetener
- Salt
- Garlic powder
Mix until smooth and creamy.
4. Combine Everything
Add cucumbers and onions to a large bowl.
Pour dressing over the top.
Toss gently until evenly coated.
5. Chill
Cover and refrigerate for at least 1 hour.
This allows flavors to blend and lightly pickle the cucumbers.
6. Serve
Stir before serving.
Garnish with:
- Extra dill
- Black pepper
- Fresh herbs
Serve chilled.
Nutrition (per serving – approximate with Greek yogurt)
Calories: ~90
Protein: ~6–8 g
Carbohydrates: ~6 g
Fat: ~4 g
Fiber: ~1 g
Sugar: ~3 g
Benefits
High-Protein Option: Greek yogurt boosts protein.
Low-Calorie & Refreshing: Great light side dish.
Low-Carb Friendly: Fits many healthy meal plans.
Hydrating: Cucumbers contain high water content.
Additional Notes
English cucumbers work best because they stay crisp longer.
Chilling improves flavor dramatically.
Dietary Info
High-Protein Option: Yes
Low-Carb: Yes
Gluten-Free: Yes
Vegetarian: Yes
Keto-Friendly Option: Yes (with sugar substitute)
Brief Introduction
Creamy cucumber salad is a classic comfort side dish loved for its refreshing crunch and creamy tangy dressing. This high-protein version keeps the same nostalgic flavor while making it lighter and more balanced.
Step-by-Step Cooking Guide
Slice Cucumbers: Thin even slices.
Drain Excess Moisture: Helps prevent watery salad.
Whisk Dressing: Smooth and creamy dill mixture.
Combine: Toss gently to coat evenly.
Chill: Essential for best flavor.
Ingredient Details & Substitutions
English Cucumbers: Crisp with fewer seeds.
Greek Yogurt: Adds protein and tanginess.
Dill: Signature cucumber salad flavor.
White Vinegar: Balances creaminess with acidity.
Substitutions:
- Use sour cream for richer texture.
- Use apple cider vinegar for milder acidity.
- Use shallots instead of onion.
Recipe Variations & Serving Suggestions
Mediterranean Version
Add feta and olives.
Spicy Version
Add chili flakes or jalapeños.
Garlic Lover’s Version
Add fresh minced garlic.
Serve with:
- Grilled chicken
- Steak
- Salmon
- BBQ dishes
- Sandwiches
Storage & Make-Ahead
Refrigerate: Up to 2 days.
Best enjoyed fresh because cucumbers release water over time.
Stir before serving.
FAQs
Why is my salad watery?
Cucumbers naturally release water—salting first helps.
Can I use regular cucumbers?
Yes, but remove seeds if large.
Can I make it dairy-free?
Yes, use dairy-free yogurt alternatives.
Optional Personal Story
Creamy cucumber salad always feels nostalgic because it’s one of those simple dishes that instantly tastes fresh and comforting, especially on warm days alongside grilled food.
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Try this Creamy High-Protein Cucumber Salad for a cool, refreshing side dish that’s creamy, crisp, and packed with fresh flavor. Perfect for healthy meals and summer tables!
