Cucumber Yogurt Salad

Introduction

What if the secret to refreshing your summer meals was hiding in a single bowl? The Cucumber Yogurt Salad proves that healthy can be irresistibly satisfying. Cool, creamy, and lightly tangy — it’s a Mediterranean-inspired side dish that pairs perfectly with grilled meats, spicy mains, or even enjoyed solo as a quick snack.

Combining crisp cucumber slices with velvety yogurt, fresh herbs, garlic, and a drizzle of olive oil, this salad delivers both hydration and flavor in every bite. Often known as Tzatziki salad, Cucumber Mint Yogurt Dip, or Middle Eastern Cucumber Raita, it’s an all-star of simplicity and nutrition.

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Ingredients List

For 4 Servings

• 2 large cucumbers, peeled and thinly sliced (or diced)
• 1 ½ cups (360 g) Greek yogurt (or plain regular yogurt for a lighter texture)
• 1 garlic clove, minced
• 1 Tbsp olive oil
• 1 Tbsp lemon juice (or white vinegar)
• 2 Tbsp chopped fresh dill or mint (or both for layered freshness)
• Salt and black pepper, to taste
• Optional: a pinch of ground cumin or smoked paprika for a subtle flavor twist

Substitutions:

• Use non-dairy coconut yogurt for a vegan version.
• Add chopped red onions or grated carrots for crunch and color.
• Replace lemon with apple cider vinegar for a probiotic-rich alternative.

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Timing

• Prep Time: 10 minutes
• Rest/Chill Time: 20 minutes (for best flavor)
• Total Time: ~30 minutes
  🕒 That’s 40% faster than most creamy salad recipes — a quick fix for busy days!

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Step-by-Step Instructions

Step 1: Prep the cucumbers

Peel cucumbers (if desired) and slice thinly. Sprinkle lightly with salt and let rest for 10 minutes to draw out excess water. Pat dry with paper towels — this keeps the salad from becoming watery.

Step 2: Mix the yogurt base

In a mixing bowl, combine yogurt, olive oil, lemon juice, garlic, dill, salt, and pepper. Whisk until smooth and creamy.

Step 3: Combine and chill

Fold the cucumbers gently into the yogurt mixture until evenly coated. Adjust seasoning as needed. Cover and refrigerate for at least 20 minutes before serving to allow flavors to meld.

Step 4: Serve and garnish

Transfer to a serving bowl, drizzle with a little extra olive oil, and sprinkle fresh herbs or paprika on top for a pop of color.

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Nutritional Information (per serving)

• Calories: 120 kcal
• Fat: 7 g
• Carbohydrates: 8 g
• Protein: 6 g
• Fiber: 1 g
• Sodium: 210 mg

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Healthier Alternatives

• Low-fat option: Use nonfat Greek yogurt to cut calories while keeping protein high.
• Probiotic boost: Choose live-culture yogurt or kefir for gut health.
• Extra greens: Add chopped spinach or arugula to increase nutrient density.
• No-dairy: Substitute with cashew or soy yogurt for a creamy vegan version.

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Serving Suggestions

• Pair it with grilled chicken, lamb kebabs, or falafel for a balanced Mediterranean meal.
• Serve alongside spicy curries as a cooling contrast.
• Use it as a sandwich spread or dip for veggies and pita chips.
• Add roasted chickpeas on top for extra crunch and protein.

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Common Mistakes to Avoid

• Skipping cucumber draining: Waterlogged cucumbers dilute flavor and texture.
• Using flavored yogurt: Stick to plain to maintain the authentic savory profile.
• Too much garlic: A little goes a long way — overpowering garlic can mask the fresh herbs.
• Not chilling: Serving it immediately skips the crucial flavor-blending stage.

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Storing Tips

• Refrigeration: Keep in an airtight container for up to 3 days. Stir before serving.
• Do not freeze: The texture will separate once thawed.
• Meal prep: Make the yogurt dressing ahead and mix with cucumbers just before serving for ultimate freshness.

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Conclusion

The Cucumber Yogurt Salad is the perfect mix of simplicity and sophistication — cool, creamy, and bursting with herbal freshness. Whether as a side dish or light main, it’s a staple for healthy, refreshing eating. 🥗

👉 Try this easy salad today, share your thoughts in the comments, and subscribe for more quick, nourishing recipes!

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FAQs

Q1: Can I use sour cream instead of yogurt?
Yes, but it’ll be richer and tangier — ideal for thicker dips or spreads.

Q2: How can I make it spicier?
Add chopped jalapeños or a pinch of cayenne pepper for heat.

Q3: Can I make it ahead for parties?
Absolutely! Prep it the night before but keep cucumbers separate until serving.

Q4: What’s the best yogurt for this salad?
Full-fat Greek yogurt offers the best creamy consistency and flavor balance.