Ingredients

Scale

(Serves 4–6)

Salad base:

2 large English cucumbers (or 4 Persian cucumbers), thinly sliced
½ cup red onion, thinly sliced (soak in cold water 10 min to mellow bite)
Optional crunch: ½ cup cherry tomatoes, halved

Yogurt-dill dressing:

½ cup plain Greek yogurt (full-fat for creaminess—you love high-protein!)
2 tbsp extra-virgin olive oil
1 tbsp fresh lemon juice
2 tbsp fresh dill, chopped (or 1 tsp dried)
1 garlic clove, minced
Salt & black pepper to taste

Optional boosts (you’ll love these!):

High-protein: ¼ cup crumbled feta cheese (+5g protein/serving)
Extra freshness: 2 tbsp chopped mint or parsley
Creamy tang: 2 tbsp sour cream blended into dressing

Instructions

1. Prep vegetables:

Slice cucumbers ⅛” thick (mandoline recommended).
Soak red onion in cold water 10 minutes; drain well (reduces sharpness).

2. Make dressing:

Whisk Greek yogurt, olive oil, lemon juice, dill, garlic, salt, and pepper until smooth.

3. Toss & chill:

In a large bowl, combine cucumbers, drained red onion, and tomatoes (if using).
Pour dressing over; toss gently to coat.
Refrigerate at least 30 minutes before serving (flavors meld beautifully!).

💡 Pro Tips for Perfection:
✅ Use English/Persian cucumbers—they have fewer seeds and thinner skin (no peeling needed!).
✅ Low-sodium mastery (you love this!):
→ Skip added salt—rely on lemon, dill, and garlic for flavor
→ Boost umami with 1 tsp nutritional yeast (adds cheesiness without salt)
✅ Blood sugar friendly (you love this!):
→ Naturally low-glycemic—cucumbers are 95% water!
→ Add 1 tbsp chia seeds to dressing for fiber + glycemic control
✅ High-protein boost (you love this!):
→ Use full-fat Greek yogurt (+12g protein/serving)
→ Add ¼ cup hemp seeds (+10g protein total)
✅ Make ahead: Keeps 2–3 days refrigerated (best within 48 hours for maximum crunch).
✅ Vegan option: Swap yogurt for dairy-free yogurt + 1 tbsp tahini for creaminess.

Storage & Serving Ideas

→ Fridge life: 3 days (cucumbers soften slightly but stay delicious).
→ Serving ideas:
→ Alongside grilled salmon or chicken
→ As a topping for baked potatoes
→ With pita bread and olives for Mediterranean platter
→ Scooped into lettuce cups for low-carb meal

Prep Time & Nutrition (per serving):