Fresh Cabbage and Cucumber Salad Recipe

A Healthy, Low-Calorie, Budget-Friendly Salad for Weight Loss and Everyday Meals

Recipe Description

This fresh cabbage and cucumber salad is a crisp, refreshing, and nutritious dish that brings together thinly sliced cabbage, juicy cucumbers, ripe tomatoes, and aromatic green onions, all tossed in a light creamy dressing. It’s the kind of salad that looks simple but delivers big on flavor, crunch, and health benefits.

Perfect for healthy eating, weight loss meal plans, and quick lunch or dinner sides, this salad is loved worldwide for its affordability and versatility. Whether you’re following a low-calorie diet, heart-healthy lifestyle, or simply want more vegetables in your meals, this recipe fits seamlessly into your routine.

The salad shown in the image highlights vibrant colors, fresh textures, and a homemade dressing that lightly coats the vegetables without overpowering them. It’s ideal for summer meals, BBQ sides, family dinners, or even weekly meal prep.

Ingredients (Serves 4)

Vegetables

4 cups green cabbage, finely shredded
2 medium cucumbers, thinly sliced
2 medium tomatoes, sliced into strips or wedges
3 green onions (spring onions), finely chopped
1 small carrot (optional), julienned for color

Creamy Dressing

3 tablespoons mayonnaise or Greek yogurt
1 tablespoon olive oil (extra virgin for best flavor)
1 tablespoon lemon juice or apple cider vinegar
1 teaspoon sugar or honey (optional)
Salt to taste
Freshly ground black pepper to taste

Optional Flavor Boosters

1 clove garlic, finely grated
Fresh dill or parsley, chopped
A pinch of mustard powder or Dijon mustard

Step-by-Step Instructions

Step 1: Prepare the Vegetables

Start by removing any damaged outer leaves from the cabbage. Slice it in half, remove the core, and finely shred using a sharp knife or mandoline slicer. Thin cabbage slices ensure a tender texture and better absorption of dressing.

Wash the cucumbers thoroughly and slice them thinly. If the cucumber skin is thick or bitter, peel it partially or fully. Slice tomatoes into thin strips or wedges, removing excess seeds to avoid excess moisture.

Chop the green onions finely, separating the white and green parts for better flavor distribution.

Step 2: Make the Dressing

In a small bowl, whisk together mayonnaise (or Greek yogurt), olive oil, lemon juice, salt, pepper, and sugar. Adjust acidity and seasoning to taste.

For a healthier version, Greek yogurt provides high protein, low fat, and gut-friendly probiotics, making it a great alternative for weight loss and clean eating diets.

Step 3: Combine and Toss

Add cabbage, cucumbers, tomatoes, carrots (if using), and green onions to a large mixing bowl. Pour the dressing over the vegetables and toss gently until everything is evenly coated.

Let the salad rest for 5–10 minutes. This allows the cabbage to soften slightly and the flavors to meld beautifully.

Step 4: Taste and Adjust

Taste the salad and adjust salt, acidity, or creaminess as needed. Add fresh herbs if desired.

Serve immediately for maximum crunch or chill slightly for a refreshing cold salad.

Why This Salad Is So Healthy

1. Low-Calorie and Weight Loss Friendly

Cabbage and cucumbers are low-calorie vegetables, making this salad ideal for calorie-controlled diets. One large serving contains minimal calories while providing volume and satiety.

2. Rich in Fiber

Cabbage is high in dietary fiber, which supports digestion, helps regulate blood sugar, and promotes a feeling of fullness—essential for weight management.

3. Hydration Boost

Cucumbers and tomatoes are over 90% water, making this salad excellent for hydration, especially during hot weather.

4. Heart-Healthy Ingredients

Olive oil provides healthy fats that support heart health and cholesterol balance.

5. Immune System Support

Cabbage and tomatoes are rich in vitamin C, antioxidants, and phytonutrients that strengthen the immune system.

Popular Variations

1. Vegan Cabbage Salad

Replace mayonnaise with vegan mayo or cashew cream for a plant-based version.

2. Keto-Friendly Version

Use full-fat mayonnaise and skip sugar entirely to keep it low-carb and keto-approved.

3. Mediterranean Style

Add olives, feta cheese, oregano, and red onions for Mediterranean flavors.

4. Asian-Inspired Cabbage Salad

Swap dressing for sesame oil, rice vinegar, soy sauce, and ginger.

5. Protein-Packed Salad

Add grilled chicken, boiled eggs, chickpeas, or tuna for a complete meal.

Serving Suggestions

Serve as a side dish with grilled meat, fish, or tofu
Pair with rice dishes, roasted potatoes, or flatbread
Use as a sandwich or wrap filling
Enjoy as a light lunch or dinner
Ideal for meal prep (best consumed within 24 hours)

Storage Tips

Store in an airtight container in the refrigerator
Best eaten within 24–48 hours
Avoid freezing, as fresh vegetables lose texture
If meal prepping, store dressing separately and mix before serving

Frequently Asked Questions (High-CPM SEO Optimized)

Is cabbage salad good for weight loss?

Yes, cabbage salad is excellent for weight loss because it is low in calories, high in fiber, and helps control hunger while providing essential nutrients.

Can I eat cabbage salad every day?

Absolutely. Eating cabbage salad daily can support digestion, improve gut health, and increase vegetable intake as part of a balanced diet.

What is the healthiest dressing for cabbage salad?

Greek yogurt-based dressing or olive oil and lemon juice are among the healthiest options due to their low calories and heart-healthy fats.

Does cabbage help burn belly fat?

While no food burns fat directly, cabbage supports weight loss by reducing calorie intake and improving digestion, which helps reduce overall body fat over time.

Is cabbage salad good for diabetes?

Yes. Cabbage has a low glycemic index and helps regulate blood sugar levels, making it suitable for people with diabetes.

How long does cabbage salad last in the fridge?

Fresh cabbage salad lasts 1–2 days in the refrigerator. For best texture and flavor, consume within 24 hours.

Can I make cabbage salad without mayonnaise?

Yes. You can use olive oil, lemon juice, vinegar, or yogurt for a lighter, healthier alternative.

Final Thoughts

This fresh cabbage cucumber salad recipe is proof that healthy food doesn’t have to be boring or expensive. With simple ingredients, quick preparation, and endless variations, it’s a staple recipe for anyone interested in clean eating, weight loss meals, budget-friendly cooking, and healthy lifestyle choices.