Home » Vegetarian Mediterranean Recipes

Cool Tzatziki Cucumber Salad

ByElena Paravantes, MS, RD

Amazing tzatziki cucumber salad. Crisp cucumbers dressed with a creamy tzatziki dressing.

Mediterranean cucumber salad

A bite of cucumber with a sprinkle of salt instantly brings back summer memories. My mom would bring us cucumbers cut in spears with a few drops of vinegar for a snack all summer long. And what is cooler and lighter than a summer cucumber? With that in mind this is the easiest summer salad you will ever make and the lightest. It combines a light version of the most popular Greek dip tzatziki, with cucumbers. This cucumber salad is perfect as an accompaniment for any summer meal, especially barbecues. The salad is ideal with the heat, refreshing and no cooking or boiling is required.

This salad also is kind of like a tzaztiki version of a salad. More cucumbers, but that touch of garlic and dill really gives it that punch. It pairs well with all meats but also with grilled fish and seafood. Or you can use it as a topping on some whole wheat crackers or paximadia (rusks).

Cucumbers are Nutritious

Nutritionally, cucumbers are considered by many as a vegetable that does not have much nutritional value, but that is a misconception. It is very low in calories and has a high water content, in fact almost 95% of a cucumber (by weight) is water, making it an ideal food for hot weather. Let’s not forget that about 20% of our water intake comes from fluids in foods (mainly fruit and vegetables).

But apart from calories and fluids, cucumbers are a good source of vitamin K, beta carotene, vitamin C and magnesium. They also contain phytochemicals, plant substances that have protective properties. Also, it is noted that the seeds and peel of the cucumbers is where most nutrients are located so choose medium to small cucumbers for smaller seeds and wash them well as you won’t be removing the skin. And please don’t remove the seeds either. I would avoid varieties that have no seeds as you would be missing out on some of the nutrients.

This salad contains Greek yogurt, I use whole fat as the rest of this salad is pretty light and a thick rich yogurt is needed to balance it out, however it will still be low in calories.

This salad is best consumed cold and right away. However, I make the yogurt dressing ahead so that all the ingredients have had a chance to meld and when ready to serve I mix in the cucumbers.

Best Mediterranean Diet cookbook for beginners
Jump to Recipe

Cool Tzatziki Cucumber Salad

Greek cucumber tzatziki salad
Prep Time: 10 minutes
Total Time: 10 minutes
Course: Appetizer, Salad
Cuisine: Greek, Mediterranean, Vegetarian
Author: Elena Paravantes, MS, RD
Print Recipe Pin Recipe

Ingredients

  • ¼ cup full fat Greek strained yogurt
  • 1 minced garlic clove
  • 1-2 tablespoons chopped fresh dill you can use dry if you do not have fresh
  • 2 teaspoons olive oil
  • ½ teaspoon salt
  • freshly ground pepper
  • juice from ½ of lemon
  • 3 medium cucumbers

Instructions

  • In a bowl mix well all the ingredients except the cucumbers. Cover with plastic wrap and place in the refrigerator for an hour preferably.
  • When ready to serve, wash cucumbers well (you won’t be peeling) and cut in thin slices (about ¼ inch thick).
  • Place in a bowl and mix with the yogurt dressing, until all cucumbers are coated with the dressing.
  • Serve right away.

Photos by Elena Paravantes © All Rights Reserved

Elena Paravantes, MS, RDN is a Registered Dietitian Nutritionist by the U.S. Commission on Dietetic Registration (CDR). She is an expert on the Mediterranean Diet. She has been active as a clinician, consultant, author and lecturer for 20 years, both in the U.S. and Greece. An expert on the Greek Mediterranean Diet, her interviews and articles have been published in many publications including CNN, U.S. News and World Report, Prevention, NPR, and Shape. Elena has collaborated with a number of organizations including Loyola University, Yale University, University of Missouri, Louisiana State University, and the American College of Greece. Elena earned her Bachelor of Science in Human Nutrition and Dietetics and her Bachelor of Liberal Arts and Sciences in Psychology from the University of Illinois at Chicago. She holds has a Master’s Degree of Science in Health Management.

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating




5 Comments

  1. Hi Elena. thankyou for these wonderful recipes. I have a query about the yoghurt. I use the very thick Greek yoghurt from the supermarket. Is this ok/healthy? Where would I find strained Greek yoghurt, is that something that has to be homemade?
    Marie

    Reply