10g Protein Crunch: High-Protein Cucumber Salad You’ll Crave

You know those days when you want something fresh, healthy, and satisfying—but don’t want to spend hours in the kitchen? That’s exactly why I fell in love with this high-protein cucumber salad! It reminds me of summers at my aunt’s house, where she’d whip up huge bowls of crisp cucumbers tossed with creamy yogurt dressing. What makes it special? You get all the refreshing crunch of cucumbers paired with a protein punch from Greek yogurt and feta—perfect for keeping you full without weighing you down. Trust me, once you try this combo, you’ll be making it all season long!

Why You’ll Love This High-Protein Cucumber Salad

This isn’t just any salad—it’s a game-changer! Here’s why:

• Quick fix: Ready in under 15 minutes (plus chilling time—but who’s counting?)
• Protein powerhouse: Packed with 10g of protein per serving to keep hunger at bay
• Cool & crisp: That icy cucumber crunch is pure summer-in-a-bowl
• Meal prep hero: Gets even better as flavors mingle in the fridge overnight
• No cooking required: Because who wants to turn on the stove when it’s hot out?

Honestly? It’s the salad I make when I’m too tired to cook but still want to feel like I won at adulting.

Ingredients for High-Protein Cucumber Salad

Here’s everything you’ll need to make this crunchy, creamy dream of a salad. I’m a stickler for using the best ingredients – it makes all the difference!

• 2 medium cucumbers – sliced about ¼ inch thick (I like leaving the peel on for extra crunch and nutrients)
• 1 cup Greek yogurt – go for full-fat if you want that ultra-creamy texture (my favorite brand is Fage 5%)
• ¼ cup feta cheese – crumbled (the good stuff from the brine, not the pre-crumbled kind that tastes like cardboard)
• ¼ cup red onion – thinly sliced (soak them in ice water for 10 minutes if you want to mellow that sharp bite)
• 1 tbsp lemon juice – fresh squeezed only, please! (Bottled lemon juice? Not in my kitchen.)
• 1 tbsp fresh dill – chopped (dried works in a pinch, but fresh makes all the difference)
• ½ tsp salt – I prefer kosher salt for better control
• ¼ tsp black pepper – freshly ground if you’ve got it

See? Simple ingredients, but when they come together – wow! Just wait until you taste it.

How to Make High-Protein Cucumber Salad

Okay, let’s get to the fun part – making this refreshing salad! Don’t let the simplicity fool you – there are a few tricks to making it absolutely perfect. I’ve made this probably a hundred times (no exaggeration), and these steps never fail me.

Preparing the Vegetables

First things first – the cucumbers! I like to slice them about ¼ inch thick – thin enough to soak up the dressing but thick enough to keep that satisfying crunch. Pro tip: If your cucumbers are super watery, lay the slices on paper towels and sprinkle with a pinch of salt while you prep everything else. This draws out excess moisture so your salad doesn’t get soggy.

For the red onions, slice them paper-thin – you want them to almost melt into the salad. If raw onions are too strong for you (no judgment!), soak them in ice water for 5-10 minutes. It takes the bite right out while keeping all that great flavor.

Mixing the Dressing

Now for the creamy magic! In a medium bowl, combine the Greek yogurt, lemon juice, salt, and pepper. Here’s my secret: whisk it until it’s completely smooth before adding anything else. I use a small whisk or even a fork – just work those ingredients together until there are no lumps. This makes the dressing silky smooth and helps it coat every veggie perfectly.

Taste it now – this is your chance to adjust! Want more tang? Add an extra squeeze of lemon. Like it creamy? Maybe a drizzle of olive oil. Make it yours!

Combining Ingredients

Time to bring it all together! Add your cucumbers, onions, and feta to the bowl with the dressing. Now here’s the key – gentle does it. I use a rubber spatula or my (clean!) hands to fold everything together. You want everything coated, but not smashed into submission. Those cucumber slices should still have some pride!

Finally, sprinkle that fresh dill on top. I always save some for garnish too – it makes the salad look as good as it tastes. Pop it in the fridge for at least 30 minutes before serving – the flavors get so much happier when they have time to mingle.

See? Easy peasy! Now resist the urge to eat it straight from the bowl (I won’t tell if you sneak a bite).

Expert Tips for Perfect High-Protein Cucumber Salad

After making this salad more times than I can count, I’ve picked up some game-changing tricks that’ll take yours from good to “can I have the recipe?” amazing:

• Yogurt choice matters: Full-fat Greek yogurt gives the creamiest texture, but if you’re watching calories, 2% works too – just don’t go nonfat or your dressing will be watery
• Salt your cukes: If you’ve got time, toss sliced cucumbers with ½ tsp salt and let them sit in a colander for 15 minutes. Rinse and pat dry – this keeps them crisp for days!
• Fresh is best: That bottle of lemon juice in your fridge door? Toss it. Freshly squeezed juice makes the flavors pop like nothing else
• Double the dill: If you’re a herb lover like me, go wild – the dressing can handle twice the amount listed
• Make it ahead: The flavors deepen beautifully overnight – just add extra fresh dill before serving

Trust me, these little touches make all the difference between “nice salad” and “I need this recipe now!”

Variations for Your High-Protein Cucumber Salad

One of my favorite things about this salad is how easily you can mix it up! Here are some irresistible twists I’ve tried:

• Mediterranean vibes: Toss in kalamata olives and chopped sun-dried tomatoes
• Extra crunch: Add diced bell peppers or radishes
• Protein boost: Swap feta for cottage cheese or grilled chicken
• Herb garden: Mix in fresh mint or parsley along with the dill
• Spicy kick: A dash of red pepper flakes or diced jalapeños

The possibilities are endless – make it different every time!

Serving Suggestions for High-Protein Cucumber Salad

This salad is ridiculously versatile! I love it piled high on a plate with grilled chicken or salmon for a complete protein-packed meal. It’s also fantastic stuffed in pita pockets for lunch – just add some chickpeas if you want extra staying power. My personal favorite? A big scoop alongside spicy shawarma or falafel for that perfect cool crunch contrast. And let’s be real – sometimes I just grab a fork and eat it straight from the bowl while standing at the fridge. No judgment here!

Storing and Reheating High-Protein Cucumber Salad

Here’s the beautiful thing about this salad – it gets better as it sits! Store it in an airtight container (I swear by glass containers – they keep everything fresh) in the fridge for up to 2 days. No reheating needed – this salad is meant to be served chilled. Just give it a quick stir before serving again. The cucumbers will soften a bit, but that yogurt dressing just gets more flavorful!

Nutritional Information for High-Protein Cucumber Salad

Here’s what one serving (about 1 cup) packs nutrition-wise. Keep in mind these are estimates – your exact counts may vary slightly depending on brands and how you measure ingredients. Always check your product labels if you’re tracking closely!

Common Questions About High-Protein Cucumber Salad

I get asked about this salad all the time – here are the questions that pop up most often in my kitchen and DMs:

Can I make this vegan?
Absolutely! Swap the Greek yogurt for unsweetened coconut yogurt and use dairy-free feta (or just skip it). You’ll still get that creamy texture and tangy flavor. Add chickpeas or edamame for extra plant-based protein.

How long does it really last in the fridge?
Honestly? It’s best within 2 days. The cucumbers lose their crunch after that, though the flavors are still great. If you’re meal prepping, store the dressing separately and combine when ready to eat.

What if I don’t have Greek yogurt?
Regular yogurt works in a pinch – just strain it through cheesecloth for 30 minutes first. Cottage cheese blended smooth is another protein-packed alternative I love!

Can I use English cucumbers instead?
Yes! Their thinner skins and smaller seeds are perfect. Just skip the salting step since they’re less watery than regular cukes.

Will it separate when stored?
A little liquid is normal – just give it a good stir before serving. If it really bothers you, drain off the excess or add a teaspoon of cornstarch to the dressing.

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