Creamy Anti-Inflammatory Cucumber Corn Salad with Herb Yogurt Dressing

A refreshing, nutrient-dense summer salad featuring crisp cucumbers, sweet corn, red onion, and fresh herbs tossed in a creamy anti-inflammatory yogurt dressing. This gut-friendly, Mediterranean-inspired recipe is rich in antioxidants, fiber, and healthy probiotics—making it perfect for clean eating, weight management, and heart health.

🥗 Recipe Description

This anti-inflammatory cucumber corn salad combines hydrating cucumbers with naturally sweet corn and a cooling herb yogurt dressing made with Greek yogurt, olive oil, garlic, lemon, and fresh mint.

It’s:

High in antioxidants
Rich in fiber for gut health
Loaded with anti-inflammatory ingredients
Gluten-free and vegetarian
Ideal for meal prep and summer gatherings

The creamy dressing uses probiotic-rich yogurt instead of mayonnaise, making it a healthier alternative to traditional creamy salads.

📝 Ingredients

For the Salad:

3 cups fresh corn kernels (about 3–4 ears, lightly steamed or grilled)
2 large cucumbers, sliced
½ cup red onion, finely chopped
½ cup cherry tomatoes, halved
2 tablespoons fresh mint, chopped
2 tablespoons fresh parsley, chopped
1 tablespoon extra virgin olive oil
Salt & freshly ground black pepper to taste

For the Anti-Inflammatory Herb Dressing:

1 cup plain Greek yogurt (full-fat or low-fat)
1 tablespoon extra virgin olive oil
1 tablespoon fresh lemon juice
1 clove garlic, minced
1 teaspoon turmeric powder
½ teaspoon black pepper (enhances turmeric absorption)
1 tablespoon chopped dill (optional)
Sea salt to taste

👩‍🍳 Instructions

Prepare the Corn
Steam or grill corn for 3–5 minutes until tender. Cool and slice kernels off the cob.
Chop Vegetables
Slice cucumbers, chop onions, halve tomatoes, and prepare herbs.
Make the Dressing
In a bowl, whisk together Greek yogurt, olive oil, lemon juice, garlic, turmeric, black pepper, dill, and salt until smooth.
Combine
In a large bowl, toss corn, cucumbers, onions, tomatoes, mint, and parsley.
Dress the Salad
Pour dressing over the mixture and gently fold until evenly coated.
Chill (Optional but Recommended)
Refrigerate for 20–30 minutes to allow flavors to develop.
Serve
Garnish with extra herbs and cracked pepper.

🍽 Serving Suggestions

This healthy summer salad pairs beautifully with:

Grilled salmon or anti-inflammatory baked chicken
Mediterranean quinoa bowls
BBQ dishes as a healthy side dish
Stuffed into whole-grain pita for a vegetarian wrap
As part of a clean eating meal prep plan

For entertaining, serve chilled in a rustic bowl with extra mint leaves on top.

🔄 Variations

🥑 Avocado Boost

Add diced avocado for extra healthy fats and creaminess.

🌶 Spicy Metabolism Kick

Add chili flakes or chopped jalapeño for a metabolism-boosting twist.

🧀 Dairy-Free Option

Replace Greek yogurt with:

Coconut yogurt
Cashew cream
Vegan probiotic yogurt

🥗 High-Protein Version

Add:

Chickpeas
Grilled shrimp
Hemp seeds

🌿 Keto-Friendly Adaptation

Reduce corn and increase cucumber and avocado.

💪 Why This Recipe Is Anti-Inflammatory

Turmeric + Black Pepper: Powerful anti-inflammatory compounds (curcumin activation)
Extra Virgin Olive Oil: Rich in polyphenols
Greek Yogurt: Supports gut microbiome health
Mint & Parsley: Natural antioxidants
Cucumbers: Hydrating and soothing

Perfect for those following:

Anti-inflammatory diet
Mediterranean diet
Gut health diet plan
Weight loss meal plan

📊 Nutrition (Per Serving – Approx. 1 cup)

Calories: 185
Protein: 8g
Carbohydrates: 22g
Fiber: 3g
Fat: 8g
Saturated Fat: 2g
Sugar: 6g
Sodium: 150mg

Rich in:

Vitamin C
Vitamin K
Potassium
Probiotics

❓ Related Questions

Is this salad good for weight loss?
Yes! It’s high in fiber and protein, helping you stay full longer.

Can I make it ahead of time?
Absolutely. Store in an airtight container for up to 2 days.

Is it suitable for diabetics?
In moderation. Reduce corn portion for lower glycemic impact.

Can I use frozen corn?
Yes—just thaw and lightly sauté or steam before using.

Is this gut-friendly?
Yes, especially when using live-culture Greek yogurt.

🧠 Expert Tips for Best Results

Use fresh sweet corn for maximum flavor and antioxidants.
Always pair turmeric with black pepper for better absorption.
Salt cucumbers lightly and drain if you prefer less moisture.
For maximum probiotic benefits, use yogurt with live active cultures.

🌟 Final Thoughts

This Creamy Anti-Inflammatory Cucumber Corn Salad is the perfect balance of indulgent texture and clean eating nutrition. It’s refreshing, vibrant, and packed with functional ingredients that support immune health, gut health, and overall wellness.