Quick Description
A crisp, refreshing cucumber salad with vegetables and a creamy high-protein dressing. Cubed cucumbers give it extra crunch and keep the salad thick, never watery.
Servings & Timing
- Prep Time: 20 minutes
- Resting/Chill Time: 1 hour
- Total Time: 1 hour 20 minutes
- Servings: 4 servings
Dietary Notes
High protein • Low fat
Vegetarian • Gluten-free
Contains dairy
Ingredients
- 2 large English cucumbers, cut into small cubes
- 1 teaspoon salt (for drawing out moisture)
- 1/2 medium red onion, finely diced
- 1 cup cherry or grape tomatoes, quartered
- 1 small carrot, finely diced or grated
- 2 hard-boiled eggs, peeled and diced
- 2 tablespoons fresh dill, finely chopped
High-Protein Creamy Dressing
- 3/4 cup nonfat Greek yogurt (thick, strained)
- 1/4 cup low-fat cottage cheese, blended until smooth
- 2 tablespoons white vinegar or apple cider vinegar
- 1 tablespoon lemon juice
- 1 teaspoon honey or sugar
- 1/2 teaspoon garlic powder
- 1/4 teaspoon black pepper
- Salt, to taste
Instructions
- Place the cubed cucumbers in a colander, toss with 1 teaspoon salt, and let sit for 30–60 minutes to release excess moisture.
- Rinse thoroughly under cold water and pat completely dry using a kitchen towel or paper towels, gently pressing to remove remaining liquid.
- In a large bowl, whisk together Greek yogurt, blended cottage cheese, vinegar, lemon juice, honey, garlic powder, and black pepper until smooth.
- Add cucumbers, red onion, tomatoes, carrot, diced eggs, and dill to the dressing.
- Gently fold until evenly coated without crushing the vegetables.
- Cover and refrigerate for at least 1 hour before serving.
- Stir once more, adjust seasoning if needed, and serve chilled.
Additional Notes
- Cubed cucumbers hold their crunch better than sliced and keep the dressing thick.
- Drying the cucumbers thoroughly is even more important with cube cutting.
Brief Introduction
Cutting the cucumbers into cubes changes everything. The texture stays crisp, the dressing clings better, and the salad doesn’t water down as it sits. Combined with a high-protein, low-fat creamy dressing, this version feels substantial while still refreshing.
Step-by-Step Cooking Guide
Cubing the Cucumbers
Cut cucumbers into uniform, bite-sized cubes for even texture and better coating.
Larger cubes release less water and stay crunchy longer.
Salting and Drying
Salting draws moisture out from the inside of the cubes.
Skipping this step will thin the dressing.
Mixing the Dressing
Blended cottage cheese adds body and protein without altering flavor.
The dressing should be thick enough to coat a spoon.
Ingredient Details and Substitution Tips
- Cubed English Cucumbers: Best texture and minimal seeds.
- Greek Yogurt: Protein-rich and tangy, forming the base of the dressing.
- Blended Cottage Cheese: Adds creaminess and extra protein.
- Fresh Dill: Brightens the entire dish.
- Hard-Boiled Eggs: Add protein and richness without excess fat.
Substitutions
- No blender: Use skyr instead of cottage cheese.
- Dairy-free: Use thick, unsweetened soy yogurt (protein will be lower).
- No honey: Use sugar-free sweetener or omit.
Recipe Variations and Serving Suggestions
Flavor Variations
- Add 1 teaspoon Dijon mustard.
- Sprinkle smoked paprika or cracked black pepper on top.
- Add chopped chives or parsley.
Dietary Variations
- Extra protein: Add chickpeas or grilled chicken cubes.
- Low-carb: Omit carrots and sweetener.
Serving Suggestions
- Serve with grilled meats or fish.
- Use as a fresh side for meal prep bowls.
- Spoon over roasted potatoes or grains.
Storage and Make-Ahead Information
Storage
Store in an airtight container in the refrigerator for up to 2 days.
Reheating
Not applicable; serve chilled.
Make-Ahead Tips
Prep vegetables and dressing separately up to 24 hours ahead, then combine.
Shelf Life Notes
Cubed vegetables keep their crunch longer than sliced.
Nutrition Facts (Estimated per Serving)
- Calories: ~150 kcal
- Protein: ~11 g
- Carbohydrates: ~7 g
- Fat: ~3 g
- Fiber: ~2 g
Dietary Highlights
High protein • Low fat • Crunchy and refreshing
Allergens
Contains dairy
Frequently Asked Questions
Why cube instead of slice?
Cubed cucumbers stay crunchier and prevent the salad from becoming watery.
Can I skip salting the cucumbers?
Not recommended—especially with cubes, moisture control is key.
Can I meal prep this?
Yes, it holds texture well for up to 48 hours when properly dried.
