This refreshing marinated cucumber salad is a crisp, tangy, and slightly spicy dish made with fresh cucumbers, thinly sliced red onions, green peppers, and a flavorful homemade vinaigrette. It’s light, hydrating, and packed with bright flavors from olive oil, vinegar, herbs, and red pepper flakes. Perfect as a healthy side dish, BBQ companion, meal prep salad, or low-carb snack, this recipe comes together in minutes and tastes even better after marinating.
This dish is naturally gluten-free, keto-friendly, vegan, low-calorie, and heart-healthy, making it ideal for clean eating and weight loss meal plans.
🛒 Ingredients (Serves 4–6)
For the Salad:
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4 large fresh cucumbers (English or Persian), thinly sliced
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1 medium red onion, thinly sliced into rings
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1 green bell pepper, thinly sliced
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2 tablespoons fresh parsley, chopped
For the Marinade (Homemade Vinaigrette):
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½ cup extra virgin olive oil
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¼ cup apple cider vinegar (or red wine vinegar)
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1 tablespoon fresh lemon juice
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1–2 teaspoons honey or monk fruit sweetener (optional)
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1 teaspoon sea salt (adjust to taste)
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½ teaspoon black pepper
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½ teaspoon red pepper flakes
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½ teaspoon dried oregano
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1 clove garlic, minced
👩🍳 Step-by-Step Instructions
1️⃣ Prep the Vegetables
Wash the cucumbers thoroughly. Slice them evenly (about ⅛–¼ inch thick). Thin slices absorb marinade better. Slice the red onion into thin rings and the green bell pepper into strips.
2️⃣ Make the Vinaigrette
In a small bowl or jar, whisk together olive oil, vinegar, lemon juice, sweetener (if using), salt, pepper, red pepper flakes, oregano, and minced garlic. Shake well until fully emulsified.
3️⃣ Combine & Toss
In a large glass mixing bowl, combine cucumbers, red onion, green pepper, and parsley. Pour the dressing over the vegetables and toss thoroughly to coat.
4️⃣ Marinate
Cover and refrigerate for at least 1 hour (best if marinated 3–4 hours). Stir occasionally to redistribute flavors.
5️⃣ Serve & Enjoy
Serve chilled as a side dish for grilled chicken, salmon, steak, or plant-based protein bowls.
🥗 Nutrition Benefits
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Low Calorie & Weight-Loss Friendly – High water content keeps you full.
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Heart-Healthy Fats – Extra virgin olive oil supports cardiovascular health.
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Hydration Boost – Cucumbers are over 90% water.
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Gut Health Support – Vinegar can aid digestion and blood sugar balance.
Approximate nutrition (per serving):
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Calories: 150–180
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Carbs: 8–10g
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Net Carbs: 6–8g
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Healthy Fats: 14g
🔥 Pro Tips for Best Flavor
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Use English cucumbers for fewer seeds and less bitterness.
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Salt cucumbers lightly and let sit 15 minutes before mixing for extra crunch.
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Add feta cheese for a Mediterranean twist.
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For creamy variation, mix in Greek yogurt.
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Store in an airtight container up to 3 days.
🌿 Variations
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Keto Cucumber Salad – Omit honey, use monk fruit.
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Asian-Inspired Version – Use rice vinegar and sesame oil.
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High-Protein Version – Add grilled chicken or chickpeas.
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Detox Salad – Add fresh dill and extra lemon juice.
❓ Related High-Intent FAQ (High CPM Food & Health Keywords)
1. Is cucumber salad good for weight loss?
Yes. It’s low in calories, high in fiber, and supports hydration—making it excellent for weight management and healthy eating plans.
2. Can I make this salad ahead of time for meal prep?
Absolutely. It actually tastes better after marinating overnight. Perfect for weekly healthy meal prep.
3. What is the best vinegar for cucumber salad?
Apple cider vinegar supports digestion and gut health, while red wine vinegar gives a classic Mediterranean flavor profile.
4. How long does marinated cucumber salad last in the refrigerator?
It lasts up to 3 days in an airtight container. The texture softens over time.
5. Is cucumber salad keto-friendly?
Yes. Simply remove the honey and use a low-carb sweetener to keep net carbs minimal.
6. Can this recipe help reduce bloating?
Cucumbers are hydrating and contain anti-inflammatory properties that may support digestive health.
7. What protein pairs well with cucumber salad?
Grilled salmon, lemon herb chicken, tofu, or shrimp pair exceptionally well.
