This anti-inflammatory cucumber dill yogurt salad is a refreshing, nutrient-dense dish designed to support gut health, reduce inflammation, and keep your body cool and balanced. Inspired by Mediterranean and Middle Eastern flavors, this salad combines crisp cucumbers, fresh dill, red onion, and creamy probiotic-rich yogurt to create a light yet satisfying side dish or snack.
Anti-inflammatory diets focus on whole foods that help reduce chronic inflammation linked to joint pain, digestive issues, heart disease, autoimmune conditions, and skin problems. This recipe fits perfectly into an anti-inflammatory meal plan, Mediterranean diet, low-carb lifestyle, and weight-loss friendly menu.
The cooling nature of cucumber paired with yogurt’s probiotics makes this salad especially beneficial for digestion, bloating, and gut inflammation. Dill adds antioxidants and supports liver detoxification, while olive oil provides healthy fats known to fight inflammation at the cellular level.
Whether you’re looking for a healthy anti-inflammatory recipe, a quick summer salad, or a gut-healing side dish, this cucumber dill yogurt salad delivers flavor and function in every bite.
Anti-Inflammatory Cucumber Dill Yogurt Salad – Full Recipe
Ingredients
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3 large organic cucumbers, thinly sliced
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1 cup plain Greek yogurt (full-fat for best anti-inflammatory benefits)
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2 tablespoons extra virgin olive oil
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1 tablespoon fresh lemon juice
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2 tablespoons fresh dill, finely chopped
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¼ small red onion, thinly sliced
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1 clove garlic, minced
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½ teaspoon sea salt (adjust to taste)
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¼ teaspoon black pepper
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Optional: ¼ teaspoon turmeric powder (powerful anti-inflammatory spice)
Instructions
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Prepare the cucumbers
Wash and thinly slice the cucumbers. If using regular cucumbers, you may peel them and remove excess seeds to avoid bitterness. -
Salt and drain (optional but recommended)
Lightly salt the cucumber slices and let them sit for 10 minutes. This draws out excess water and prevents a watery salad. Pat dry with a clean towel. -
Make the yogurt dressing
In a bowl, whisk together Greek yogurt, olive oil, lemon juice, garlic, dill, salt, pepper, and turmeric until smooth and creamy. -
Combine
Add cucumbers and red onion to the dressing. Gently toss until everything is evenly coated. -
Chill and serve
Refrigerate for 15–30 minutes before serving for best flavor. Garnish with extra dill and a drizzle of olive oil if desired.
Why This Is an Anti-Inflammatory Recipe
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Cucumbers: Hydrating, rich in antioxidants, and help reduce oxidative stress
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Greek yogurt: High in probiotics that support gut health and lower inflammation
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Dill: Contains flavonoids with anti-inflammatory and antibacterial properties
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Olive oil: Rich in oleocanthal, a natural anti-inflammatory compound
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Garlic: Supports immune function and reduces inflammatory markers
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Turmeric (optional): Contains curcumin, one of the most researched anti-inflammatory compounds
Serving Suggestions
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As a side dish for grilled salmon or chicken
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With whole-grain pita or flatbread
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Alongside Mediterranean bowls
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As a cooling dish during intermittent fasting meals
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Perfect for anti-inflammatory meal prep
Storage Tips
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Store in an airtight container in the refrigerator
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Best consumed within 24–48 hours
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Stir before serving as natural separation may occur
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Related QuestionsÂ
1. Is cucumber yogurt salad good for inflammation?
Yes, cucumber yogurt salad is excellent for reducing inflammation due to its high antioxidant content, probiotics, and healthy fats from olive oil.
2. Can I eat this salad on an anti-inflammatory diet?
Absolutely. This recipe fits perfectly into an anti-inflammatory diet, Mediterranean diet, and gut-health focused eating plan.
3. Is Greek yogurt anti-inflammatory?
Greek yogurt contains probiotics that support gut health, which plays a key role in lowering systemic inflammation.
4. Can I make this dairy-free?
Yes. Substitute Greek yogurt with coconut yogurt or almond-based yogurt with live cultures.
5. Is this recipe good for weight loss?
Yes. It’s low in calories, high in nutrients, and helps reduce inflammation that can interfere with weight loss.
6. How often can I eat anti-inflammatory salads?
You can enjoy anti-inflammatory salads daily as part of a balanced diet.
