Tzatziki Cucumber Salad (Crunchy • Creamy • Meal-Prep)

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10-minute no-cook salad for healthy lunch snacks & easy healthy meal prep

Cool, garlicky, and fresh, this tzatziki-inspired cucumber salad turns simple ingredients into a crisp, creamy bowl you’ll actually crave at lunchtime.

Overhead tzatziki cucumber salad with dill and creamy yogurt; lemon zest top; healthy lunch snacks, healthy meal prep.

Why You’ll Love It

  • Packable & fresh: Built for Healthy Lunch Snacks—stays crisp with my de-watering trick.
  • Meal-prep friendly: Scales fast for Healthy Meal Prep; jar it for grab-and-go.
  • Light yet satisfying: Greek-yogurt protein + fiber for Healthy Food Dishes that fill you up.
  • Versatile base: Add chickpeas or chicken to fit your Healthy Food Menu without extra fuss.
  • Budget DIY: Minimal staples—perfect DIY Food that beats store-bought deli salads.

Ingredients (notes only)

Cucumber & Veg

  • English cucumbers or small Persian cucumbers (thin skin, low seeds = less water)
  • Fine salt (for quick de-watering)
  • Red onion, paper-thin (soaks up dressing, mild bite)
  • Fresh dill + mint (signature tzatziki herbs; dill for classic, mint for lift)

Tzatziki Dressing

  • Greek yogurt, 2% or 5% (creamier than nonfat; protein boost)
  • Extra-virgin olive oil (silky mouthfeel, shiny finish)
  • Lemon juice + zest (bright acid; zest = aromatic pop)
  • Garlic, finely grated (microplane for even dispersion)
  • White wine vinegar (keeps flavors bright over 3–4 days)
  • Black pepper + pinch sugar or honey (rounds acidity)

Optional Add-Ins (customize to interests)

  • Chickpeas or grilled chicken (for Easy Healthy Meal Prep protein)
  • Crumbled feta (salty richness)
  • Sliced cherry tomatoes (color, juice)
  • Toasted pita chips or pepitas (crunch for Interesting Food Recipes)

Step-by-Step

  1. Slice & salt (5 min): Halve cucumbers lengthwise, scrape loose seeds if needed. Thinly slice. Toss with ¾ tsp fine salt; rest 10 minutes to draw out moisture.
  2. Drain: Hand-squeeze or spin in a salad spinner; pat dry. This prevents watery dressing.
  3. Whisk dressing: In a bowl, whisk yogurt, olive oil, lemon juice + zest, grated garlic, vinegar, pepper, and a tiny honey/sugar pinch. Adjust salt last (feta may add salt).
  4. Combine: Fold cucumbers, red onion, dill, and mint into dressing.
  5. Customize: Add chickpeas or cooled grilled chicken if meal-prepping. (Chicken safe-serve: 165°F/74°C internal.)
  6. Chill (optional 10–20 min): Brief rest melds flavors.
  7. Finish: Taste; add lemon or pepper. Drizzle a thread of olive oil for gloss.
  8. Serve: Top with feta, tomatoes, and a handful of toasted pita chips if desired.

Pro Tips

  • De-water = crisp: Salted, spun-dry cucumbers stay crunchy for days.
  • Zest first: Zest the lemon before juicing—easier and more aromatic.
  • Micro-grate garlic: Prevents raw garlic chunks and harsh bites.
  • Stagger salt: Dress, taste, then add salt after feta or chickpeas.
  • Pack smart: Jar components separately (veg/dressing) for 4-day freshness.

Variations (mapped to interests)

  • High-Protein Meal Prep Bowls: Add 1 cup chickpeas or 8 oz grilled chicken; pack with quinoa (Healthy Meal Prep).
  • No-Dairy Version: Use thick coconut yogurt + 1 tsp Dijon for body (Healthy Snacks Recipes).
  • Tomato-Cucumber Tzatziki: Fold in halved cherry tomatoes for Healthy Food Dishes.
  • Pita-Chip Crunch: DIY baked pita shards or air-fried chickpeas = DIY Food fun.
  • Herb Swap: Parsley + chives when dill is scarce (spring) or mint-forward in summer.

How to Serve

Spoon over greens, wrap in pita with chicken, pile alongside salmon, or plate with olives and grains for a Mediterranean lunch board.

Make Ahead & Storage

  • Fridge (components separate): 4 days.
  • Fridge (fully mixed): 2–3 days (lightly re-season with lemon/pepper).
  • Freezing: Not recommended (cucumbers lose texture).
  • Re-crisping: Add fresh cucumbers and a squeeze of lemon on day 3.

FAQs

How do I stop watery tzatziki salad?
Salt, rest 10 minutes, then spin/squeeze cucumbers dry before dressing.

Best yogurt for creaminess?
Greek 2% or 5%. Nonfat works but is tangier and less silky.

Dairy-free option?
Use thick coconut yogurt + 1 tsp Dijon; add 1–2 tsp olive oil for body.

Can I meal-prep with protein?
Yes—pack chicken or chickpeas separately. If using chicken, cook to 165°F/74°C internal.

How long does it last?
3–4 days if components are separated; 2–3 days once mixed.

Simple Nutrition (estimate per serving, 4 servings)

Calories 120 • Protein 7g • Carbs 8g • Fat 7g • Fiber 2g • Sodium 260mg
Nutrition is an estimate; will vary with brands and add-ins.

Sarah

Tzatziki Cucumber Salad (10-Minute Meal-Prep)

Crisp cucumbers, creamy Greek-yogurt dressing, lemon, dill, and mint — everything you love about tzatziki in a crunchy, refreshing salad built for healthy lunch prep and light meals.
Print Recipe Pin Recipe
Prep Time 10 minutes
Total Time 20 minutes
Servings: 4 servings (about 4 cups)
Course: Lunch, Salad, Snack
Cuisine: Mediterranean
Calories: 120
Ingredients Equipment Method Nutrition Notes

Ingredients

  • 2 large English cucumbers (or 5–6 small Persian), thinly sliced
  • 3/4 tsp fine salt (for de-watering; more to taste)
  • 1/4 small red onion, paper-thin slices
  • 2 Tbsp fresh dill, chopped
  • 1 Tbsp fresh mint, chopped
  • 1 cup Greek yogurt (2% or 5%)
  • 1 1/2 Tbsp extra-virgin olive oil
  • 2 Tbsp lemon juice
  • 1/2 tsp lemon zest
  • 1 small garlic clove, micro-grated
  • 1 tsp white wine vinegar
  • 1/4 tsp black pepper
  • 1/2–1 tsp honey or sugar (optional, to balance)
  • 1 cup cooked chickpeas, rinsed and dried (optional)
  • 4–8 oz grilled chicken, sliced (optional protein)
  • 1/2 cup cherry tomatoes, halved (optional)
  • 1/4 cup crumbled feta (optional)

Equipment

  • mixing bowl for salad base
  • small bowl or jar for dressing
  • whisk
  • salad spinner for de-watering cucumbers
  • microplane or zester for garlic and lemon
  • knife and cutting board

Method

  • Toss sliced cucumbers with 3/4 tsp salt and rest 10 minutes to draw out water. Squeeze or spin dry before dressing.
  • Whisk together Greek yogurt, olive oil, lemon juice and zest, garlic, vinegar, pepper, and honey (if using) until creamy and smooth.
  • Fold in cucumbers, red onion, dill, and mint. Mix gently to coat evenly.
  • Add chickpeas, chicken, tomatoes, or feta if desired. Adjust lemon, salt, and pepper to taste.
  • Chill 10–20 minutes if time allows before serving.

Nutrition

Calories: 120kcalCarbohydrates: 8gProtein: 7gFat: 7gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gCholesterol: 5mgSodium: 260mgPotassium: 330mgFiber: 2gSugar: 5gVitamin A: 300IUVitamin C: 6mgCalcium: 90mgIron: 1mg

Notes

Dairy-free: Substitute thick coconut yogurt and add 1 tsp Dijon plus 1–2 tsp olive oil.
Extra-crisp: Always de-water cucumbers before dressing.
Make-ahead: Store veggies and dressing separately; combine day-of.
Equipment: Salad spinner, microplane/zester.
Alternate Methods: Air Fryer (chickpeas): Dry 1 cup chickpeas and air-fry 390°F (200°C) for 10–14 min, shaking mid-way; salt while hot.
Oven (pita chips): Brush pita with olive oil; bake 375°F (190°C) for 8–10 min until crisp.
Stovetop (chicken): Sear thin chicken cutlets 3–4 min/side to 165°F (74°C).
Slow Cooker (lemon-dill chicken): Cook chicken breasts on LOW 2.5–3.5 hrs with lemon, dill, and broth to 165°F (74°C); slice when cool.
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