Name: Fresh High Protein Cucumber Salad
Prep time: 15 min
Total time: 15 min
Ingredients: 2 large English cucumbers (or 5–6 Persian cucumbers); 1/2 small red onion, thinly sliced; 1 cup plain Greek yogurt (2% or 5% for creaminess); 1/2 cup cottage cheese (small curd, 2% or 4%); 2 tablespoons lemon juice (freshly squeezed); 1 tablespoon extra-virgin olive oil; 1–2 teaspoons Dijon mustard; 1 small garlic clove, grated or finely minced; 1 teaspoon honey (optional, balances acidity); 1/2 teaspoon kosher salt, plus more to taste; 1/4 teaspoon black pepper; 1/4 cup fresh dill, chopped (or a mix of dill and parsley); 2 tablespoons chives, thinly sliced (optional but great); Optional add-ins: 1 cup chickpeas, 1 cup diced grilled chicken, 1/2 cup crumbled feta, 1/4 cup toasted almonds or pumpkin seeds

This salad is what you make when you want something light, crunchy, and surprisingly filling. It’s cool, fresh, and takes just a few minutes to put together. The magic comes from a creamy, tangy dressing and a big boost of protein from Greek yogurt and cottage cheese.

It’s the kind of side dish that can easily pass as lunch, especially with a handful of chickpeas or grilled chicken. Whether you’re eating for energy or just want something that tastes clean and bright, this one hits the mark.

What Makes This Recipe So Good

High in protein, low in fuss: Greek yogurt and cottage cheese give this salad a solid protein base without weighing it down.
Crunchy and refreshing: Fresh cucumbers, red onion, and herbs make every bite crisp and cooling.
Balanced flavor: Creamy, tangy, and slightly garlicky with a hint of sweetness. It’s flavorful without being heavy.
Meal-prep friendly: Holds up well for a day or two, especially if you salt the cucumbers first.
Versatile: Enjoy it as a side dish, a protein-packed snack, or a light main with add-ins.

Close-up detail of high protein cucumber salad

Ingredients

2 large English cucumbers (or 5–6 Persian cucumbers)
1/2 small red onion, thinly sliced
1 cup plain Greek yogurt (2% or 5% for creaminess)
1/2 cup cottage cheese (small curd, 2% or 4%)
2 tablespoons lemon juice (freshly squeezed)
1 tablespoon extra-virgin olive oil
1–2 teaspoons Dijon mustard
1 small garlic clove, grated or finely minced
1 teaspoon honey (optional, balances acidity)
1/2 teaspoon kosher salt, plus more to taste
1/4 teaspoon black pepper
1/4 cup fresh dill, chopped (or a mix of dill and parsley)
2 tablespoons chives, thinly sliced (optional but great)
Optional add-ins: 1 cup chickpeas, 1 cup diced grilled chicken, 1/2 cup crumbled feta, 1/4 cup toasted almonds or pumpkin seeds

How to Make This High Protein Cucumber Salad

Slice the cucumbers: Cut the cucumbers into thin rounds or half-moons.
If using English cucumbers, you can keep the skin on. If using standard cucumbers, peel and scoop out seeds for less wateriness.
Salt and drain (quick optional step): Toss the cucumbers with a pinch of salt and let them sit in a colander for 10–15 minutes. This pulls out extra moisture and keeps the salad crisp.
Pat dry with a towel.
Prep the onion: Thinly slice the red onion. If you want a milder bite, soak the slices in cold water for 5 minutes, then drain.
Make the dressing: In a large bowl, whisk together Greek yogurt, cottage cheese, lemon juice, olive oil, Dijon, garlic, honey (if using), salt, and pepper. Whisk until creamy.
The cottage cheese should break down slightly; small curds are fine.
Add the herbs: Stir in dill and chives. Taste and adjust salt, pepper, or lemon juice as needed.
Combine: Add cucumbers and red onion to the bowl. Toss gently until coated.
If using chickpeas or grilled chicken, fold them in now.
Chill briefly: Let the salad sit for 10 minutes in the fridge. Flavors will meld and the dressing will slightly thicken.
Finish and serve: Give it a final toss. Add a drizzle of olive oil and a crack of pepper on top.
Serve cold.

Cooking process of high protein cucumber salad

How to Store

Refrigerate in an airtight container for up to 2 days. It’s best on day one, but still good the next day.
Keep add-ins separate if possible. For example, store nuts or seeds on the side to keep their crunch.
If the dressing loosens after chilling, stir in a spoonful of yogurt to thicken it up.
Avoid freezing. Cucumbers don’t thaw well and will turn mushy.

Health Benefits

Protein-rich and satisfying: Greek yogurt and cottage cheese pack a strong protein punch, helping with satiety and muscle repair.
Hydrating and low-calorie: Cucumbers are mostly water, so the salad is refreshing and light without feeling skimpy.
Good for gut health: Fermented dairy like yogurt can provide probiotics, which support digestion.
Choose a live-culture yogurt for the most benefit.
Heart-friendly fats: A small splash of olive oil adds monounsaturated fats for flavor and absorption of fat-soluble vitamins.
Micronutrient boost: Fresh herbs, lemon, and onion add antioxidants and vitamin C for a little immune support.

What Not to Do

Don’t skip seasoning: Cucumbers need enough salt, lemon, and herbs to shine. Taste as you go.
Don’t drown the salad: Add just enough dressing to coat. You can always add more, but a soggy salad loses its crunch.
Don’t use watery yogurt: If your yogurt is thin, strain it for 10 minutes or use a thicker brand.
The dressing should be creamy, not runny.
Don’t add nuts too early: If using almonds or seeds, add them right before serving so they stay crisp.
Don’t skip the brief chill: Ten minutes in the fridge helps the flavors come together and the dressing set.

Final plated top view of high protein cucumber salad

Alternatives

Dairy-free: Use a thick, unsweetened plant-based yogurt (like coconut or almond) and add 2–3 tablespoons of silken tofu blended in for extra protein and creaminess.
Extra protein boost: Stir in chickpeas, white beans, shredded chicken, or flaked canned tuna. All work well with the creamy dressing.
Different herbs: Swap dill for mint, basil, or cilantro. A mix of dill and mint is especially refreshing.
Vinegar instead of lemon: Rice vinegar or white wine vinegar adds a softer tang.
Start with 1 tablespoon and adjust to taste.
Spice it up: Add red pepper flakes, a pinch of Aleppo pepper, or a swirl of harissa for gentle heat.
Crunch factor: Add thinly sliced radishes or celery. For a Mediterranean twist, toss in tomatoes and olives.
Lower sodium: Skip salting the cucumbers and season the dressing lightly, then adjust at the end.

FAQ’s For High Protein Cucumber Salad

Can I use regular cucumbers instead of English or Persian?

Yes. Peel them and scoop out the seeds to reduce excess water.

Slice a bit thicker so they stay crisp.

Is cottage cheese necessary?

No, but it adds creaminess and protein. If you skip it, use a thicker Greek yogurt and a little extra olive oil for body.

How do I keep the salad from getting watery?

Salt and drain the cucumbers for 10–15 minutes, then pat dry. Also, use thick yogurt and avoid overdressing.

Can I make it ahead?

You can prep the dressing and vegetables up to a day in advance.

Toss them together 30–60 minutes before serving for the best texture.

What protein goes best if I want it as a full meal?

Grilled chicken, canned tuna, or chickpeas are all great. Aim for about 1 cup of protein add-ins per batch.

Is this good for meal prep?

Yes, especially if you keep the dressing separate and add it right before eating. If fully mixed, enjoy within 24–36 hours.

Wrapping Up

This Fresh High Protein Cucumber Salad is simple, crisp, and genuinely satisfying.

It delivers clean flavors, plenty of crunch, and a creamy dressing that feels light but filling. Keep it as a quick side, or turn it into a full meal with chickpeas or chicken. Once you make it, you’ll want it on repeat for busy weekdays and warm-weather lunches.