Greek Cucumber Salad Recipe | Fresh Mediterranean Flavor at Home

Greek cucumber salad has earned a special place in kitchens around the world because of its balance of freshness comfort and bold Mediterranean flavor.

Crisp cucumbers meet creamy cheese and aromatic herbs in a way that feels both light and deeply satisfying. Each bite delivers contrast. Juicy vegetables provide crunch while olive oil and cheese bring richness. The dish feels cooling on a warm day yet filling enough to stand beside hearty meals.

Ingredients Needed

Fresh ingredients determine the success of Greek cucumber salad. Quality matters more than quantity. Choose firm cucumbers bright tomatoes and fragrant herbs. Olive oil should be extra virgin for best flavor. Cheese adds creaminess and saltiness that balances the vegetables perfectly.

Ingredient and Calorie Table

Ingredient	Quantity	Approximate Calories
Cucumber	2 medium	32
Tomato	2 medium	44
Red onion	1 small	28
Feta cheese	100 grams	264
Extra virgin olive oil	2 tablespoons	238
Fresh oregano	1 tablespoon	5
Fresh parsley	1 tablespoon	4
Lemon juice	1 tablespoon	4
Sea salt	To taste	0
Black pepper	To taste	0

Calorie counts may vary depending on portion size and ingredient quality. Fresh produce generally keeps the dish light while olive oil and cheese provide most of the energy content.

Step by Step Cooking Instructions

Start by washing all vegetables thoroughly. Clean produce ensures pure flavor and better texture. Pat everything dry using a clean kitchen towel. Excess moisture can dilute the dressing later.

Slice the cucumbers into rounds or half moons depending on preference. Keep the slices uniform for even texture. Thin slices absorb flavor quickly while thicker cuts stay crunchier. Choose what feels right.If you enjoyed this, you might also love Easy Cucumber Salad

Cut the tomatoes into wedges or chunks. Remove excess seeds if the tomatoes feel overly juicy. Balanced moisture keeps the salad crisp rather than watery.

Peel the red onion and slice it thin. Soaking onion slices in cold water for ten minutes can reduce sharpness. Drain well before adding to the bowl.

Place all vegetables into a large mixing bowl. Use a bowl with enough space to toss gently without crushing ingredients.

Crumble the feta cheese by hand. Large chunks add character and creaminess. Sprinkle the cheese evenly across the vegetables.

Drizzle extra virgin olive oil over the mixture. Add lemon juice next. These liquids form the base of the dressing. Use fresh lemon for best aroma.

Season with sea salt and freshly ground black pepper. Add chopped oregano and parsley. Fresh herbs provide brightness and authentic Mediterranean fragrance.

Toss the salad gently using clean hands or large spoons. Lift from the bottom to coat everything evenly. Avoid over mixing to protect the texture of the vegetables.

Taste and adjust seasoning. Add more lemon for acidity or olive oil for richness if needed.

Let the salad rest for five to ten minutes before serving. Resting allows flavors to blend beautifully without softening the vegetables too much.

Tips for Customizing the Recipe

Greek cucumber salad adapts easily to personal taste and dietary needs. Small changes create exciting new variations without losing authenticity.

Add olives for a briny kick. Kalamata olives work particularly well. Slice them or leave whole depending on preference.

Include bell peppers for extra crunch and sweetness. Green peppers add bitterness while red peppers add color and mild sweetness.

Swap lemon juice for red wine vinegar if a sharper tang feels appealing. Vinegar brings classic Greek character and depth.

Use goat cheese instead of feta for a milder creamy flavor. Goat cheese works well for those who prefer less saltiness.

Add chickpeas for extra protein and heartiness. This transforms the salad into a satisfying main dish suitable for lunch.

Sprinkle toasted sesame seeds or sunflower seeds on top for texture contrast. Seeds also boost nutritional value.

Adjust herb choices. Dill mint or thyme can replace or complement oregano. Each herb creates a slightly different aroma profile.

Control onion intensity by using shallots or green onions instead of red onion. These options taste gentler and sweeter.

Nutritional Information

Greek cucumber salad offers impressive nutritional benefits. Hydration stands out as cucumbers and tomatoes contain high water content. This supports digestion and overall wellness.

Fiber content helps promote gut health and satiety. Vegetables provide vitamins A C and K which support immunity and skin health.

Olive oil delivers monounsaturated fats known to support heart health. These fats also aid in absorbing fat soluble vitamins from vegetables.

Feta cheese contributes calcium and protein. While higher in sodium moderation keeps the dish balanced and beneficial.

The salad remains naturally gluten free and vegetarian. With minor adjustments it can suit vegan or low sodium diets.

Calorie density stays reasonable. One generous serving typically ranges between 250 and 350 calories depending on portion size and oil usage.

Serving Suggestions

Greek cucumber salad pairs beautifully with many meals. Serve it alongside grilled chicken lamb or fish for a complete Mediterranean plate.

Offer it as part of a mezze spread with hummus pita bread and roasted vegetables. The freshness balances richer dips.

Use it as a topping for wraps or flatbreads. The salad adds crunch and brightness to warm breads and proteins.

Enjoy it on its own as a light lunch. Add chickpeas or quinoa for extra energy and satisfaction.

Serve chilled during summer gatherings. It refreshes guests and complements outdoor dining perfectly.

Leftovers keep well in the refrigerator for up to two days. Store in an airtight container and stir gently before serving again.

Frequently Asked Questions

Can Greek cucumber salad be made ahead of time

Yes it can be prepared a few hours in advance. Store it in the refrigerator and add herbs just before serving to keep flavors vibrant.

How do you prevent the salad from becoming watery

Use firm cucumbers and remove excess seeds from tomatoes. Lightly salting cucumbers and draining them also helps reduce moisture.

Is Greek cucumber salad healthy for weight loss

Yes it is low in calories and high in nutrients. Controlled portions of olive oil and cheese keep it balanced for weight management.

Can this salad be made vegan

Absolutely. Replace feta cheese with a plant based alternative or omit it entirely and add extra olives or chickpeas.

What type of cucumber works best

English cucumbers or Persian cucumbers work well because they have fewer seeds and thinner skin.

Conclusion

Greek cucumber salad brings together simplicity flavor and nourishment in a way few dishes can. Fresh vegetables fragrant herbs and quality olive oil create a harmony that feels timeless. Every bowl reflects the heart of Mediterranean cooking where ingredients speak for themselves and meals are meant to be shared.