Creamy Mediterranean Cucumber Salad Recipe (Low Calorie, Low Sodium, 10 Minutes) by Donna John

Creamy Mediterranean Cucumber Salad Recipe (Low Calorie, Low Sodium, 10 Minutes)

After a girl's trip to wine country, I had some charcuterie board-type ingredients leftover that I brought home. Green olives, black olives, sundried tomatoes, Parmesan cheese and a seedless cucumber. After grabbing a couple more ingredients, I created a creamy and delicious Mediterranean cucumber salad to serve as a side dish with dinner

This low-sodium, low-calorie cucumber salad recipe is full of different flavors and textures and has a wonderful Mediterranean feel to it. To make this quick and easy (10 minutes or less) vegetable salad you will need a healthy cucumber, olives, red onion, fresh herbs, either a red pepper, fresh tomato or sundried tomatoes, grated Parmesan cheese, dried Italian seasoning and either Greek yogurt or mayonnaise. The ingredients are simply mixed together in a bowl. Season with a little black pepper and it's ready to roll.

Greek yogurt is the healthiest choice for the creaminess (read about the health benefits of yogurt), but many prefer mayo. Either works and creates a creamy salad with just a single tablespoon. This easy cucumber salad is delicious with chicken, pork, beef, seafood or as a light vegetarian lunch.

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Cuisine: Mediterranean 
Prep Time: 10 minutes
Cook Time: 0 minutes

Total Time: 10 minutes
Servings: 4


  • 1 cucumber, sliced (I used a seedless cucumber)
  • 1/3 cup olives (green and/or black), cut in half if large
  •  1/4 cup chopped or sliced red onion
  • 1 heaping tablespoon chopped fresh herbs (I used dill) 
  • 1/4 cup chopped red pepper, tomato or sundried tomatoes
  • 1/4 cup grated Parmesan cheese
  • 1/2 - 1 teaspoon dried Italian seasoning (to taste)
  • 1 heaping tablespoon Greek yogurt or mayonnaise 
  • black pepper, to taste

Helpful Products

Recipe Notes

  • If you want to give this salad a Greek vibe, use feta cheese instead of Parmesan.
  • I didn't peel my cucumber, but if you prefer, use a vegetable peeler and remove the skin.
  • The ingredient measurements are approximate. Adjust how much of each ingredient you add to suit your tastes.
  • Store the cucumber salad in an airtight container in the fridge.

Here's how to make it: 

  1. Combine all the ingredients in a mixing bowl.
  2. Stir to combine.
  3. Serve immediately or refrigerate until ready to serve.

Nutrition Facts Per Serving

Calories: 56

Total Fat: 2.8g

Saturated Fat: 1.4g

Cholesterol: 6mg

Sodium: 140mg

Total Carbohydrate: 3.5g

Dietary Fiber: 0.6g

Total Sugars: 1.9g

Protein: 4.9g

Vitamin D: 0mcg

Calcium: 95mg

Iron: 0mg

Potassium: 100mg

Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. This recipe has been analyzed by VeryWellFit. However, any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.

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