Healthy Eats: 7 Cool Cucumber Dishes

Photos: Bite Me More

What’s low in calories but super high in hydration, vitamins K and C, and magnesium? The cool and crunchy cucumber, the green vegetable that’s getting the star treatment in these healthy, easy and quick recipes.

Click here to discover everything you ever wanted to know about cucumbers and why you should be eating them!

1. Tomato, Cucumber & Pita Salad (above)

While we love stuffing them, we’re thrilled to cut up our pitas for this easy and refreshing Middle Eastern salad. A combination of juicy tomatoes, crunchy cucumbers, sliced pita and peppers tossed with mint, parsley and a lemon dressing, this pita salad is both fresh and fantastic.


3 large pitas, cut into 1-inch pieces
1 tbsp olive oil
1/2 tsp kosher salt
1 English cucumber, peeled, seeded and chopped
4 large tomatoes, seeded and chopped
1 large green pepper, chopped
2 tbsp chopped fresh flat-leaf parsley
2 tbsp chopped fresh mint

Citrus Dressing

1/4 cup fresh lemon juice
1/3 cup olive oil
1 large garlic clove, minced
1/2 tsp kosher salt
1/4 tsp freshly ground black pepper


1) Preheat oven to 350°F. Coat a baking sheet with non-stick cooking spray.

2) In a medium bowl, toss cut pita with olive oil and salt. Spread on prepared baking sheet and bake 10-15 minutes, until crisp. Set aside and let cool.

3) In a large bowl, toss cucumbers, tomatoes, green pepper, parsley and mint.

4) For the dressing, in a small bowl, whisk lemon juice, olive oil, garlic, salt and pepper.

5) Just before serving, toss the cucumber-tomato mixture with the dressing. Gently add toasted pita and let stand for 5-10 minutes, allowing flavors to blend. Add salt to taste.

Serves 8


2. Tofu & Peach Salad Rolls

Looking for the perfect healthy bite? You’ve found it with this recipe for fresh, delicious and healthy Tofu and Peach Salad rolls, a handheld combination of crispy tofu, juicy peaches, crunchy cucumber, mint and basil, along with a creamy peanut dipping sauce. What are you waiting for? Get rolling!


Peanut Sauce

½ cup smooth peanut butter
2 tbsp fresh lime juice
2 tbsp honey
2 tbsp soy sauce
2 tbsp vegetable oil
2 tsp Sriracha sauce

Tofu Salad Rolls

1 (350g) pkg extra firm tofu, pat dry with paper towels, cut into 20 long, thin strips
2 tsp vegetable oil
10 round rice paper sheets
10 soft green lettuce leaves
2 large ripe peaches, thinly sliced
½ cup coarsely chopped fresh mint
½ cup coarsely chopped fresh basil
2 tsp black sesame seeds
1 English cucumber, peeled, seeded and julienned


1) For the peanut sauce, in a medium bowl, whisk peanut butter, lime juice, honey, soy sauce, vegetable oil and Sriracha sauce together. Set aside.

2) To prepare the tofu, in a large skillet, heat vegetable oil over medium-high heat. Add tofu strips in a single layer and cook 3 minutes per side until golden. Remove from heat and let cool before assembling.

3) Place 1 rice paper sheet in a shallow bowl of warm water until just pliable, about 30-60 seconds. Lay rice paper sheet on a clean tea towel. Place lettuce leaf down the center of the rice sheet leaving a 1-inch border at the top and bottom. Place 2 tsp peanut sauce down the center of the lettuce leaf. Arrange peach slices over sauce, followed by a sprinkling of both chopped mint and basil. Lay 2 strips of tofu over top, sprinkle with a pinch of sesame seeds and finish with 4 slices of cucumber. Fold up the bottom 1-inch border of rice paper placing it over the filling. Fold in the right side, followed by the left side and then the top, forming a tight cylinder. Repeat with remaining rice paper sheets and filling. Serve with remaining peanut sauce.

Makes 10 large tofu salad rolls


3. Middle Eastern Tabbouleh Salad

We love Middle Eastern flavors, so it should come as no surprise that Tabbouleh salad is among our favorites. The classic combination of bulgur wheat, chickpeas, fresh herbs (parsley and mint!), tomatoes and cucumbers is upgraded not only with a lemony kick, but also tangy feta cheese and flavor-packed sun-dried tomatoes.


1½ cups medium-grind bulgur
1 cup canned chickpeas, rinsed and drained
3 tbsp olive oil
1 tsp ground cumin
1 cup crumbled feta cheese
3 large tomatoes, seeded and diced
1 English cucumber, peeled, seeded and diced
¼ cup oil-packed sun-dried tomatoes, drained and finely chopped
2 tbsp fresh lemon juice
2 tbsp chopped fresh flat-leaf parsley
2 tbsp chopped fresh mint
½ tsp kosher salt
¼ tsp freshly ground black pepper


1) In a small saucepan, bring 3 cups of lightly salted water to a boil. Place the bulgur in a heatproof bowl and cover with boiling water. Let stand at room temperature for 30 minutes. If there is any remaining water, drain bulgur in a fine-mesh sieve, pushing out excess liquid.

2) In a large mixing bowl, combine bulgur, chickpeas, olive oil and cumin. Stir in feta, tomatoes, cucumber, sun-dried tomatoes, lemon juice, parsley, mint, salt and pepper. Let sit for 10 minutes for flavors to combine. Serve at room temperature.

Serves 6-8


4. Crunchy Stacked Mediterranean Sandwich

Want to avoid lunchtime letdown? You can, with this super healthy, soaring sandwich with avocado hummus-smothered multigrain break, oven-roasted tomatoes, Feta, onions, cucumbers and arugula. This scrumptious sandwich is guaranteed to make your midday meal a winner.


Oven Roasted Tomatoes

8 plum tomatoes, halved, core and seeds removed
2 tbsp olive oil
1 tsp fresh thyme leaves
¼ tsp kosher salt
1/8 tsp freshly ground black pepper

Avocado Hummus

1 large ripe avocado, chopped
½ cup canned chickpea, rinsed and drained
¼ cup olive oil
2 tbsp fresh lemon juice
1 small garlic clove, minced
¼ tsp ground cumin
¼ tsp kosher salt
¼ tsp freshly ground black pepper
1/8 tsp cayenne pepper

8 thick slices multigrain bread
½ cup crumbled Feta cheese
1 small red onion, thinly sliced
16 slices, English cucumber
1 cup packed baby arugula


1) For the roasted tomatoes, preheat oven to 400ºF. Line a baking sheet with parchment paper. Arrange tomato halves, cut side up on prepared baking sheet. Drizzle with olive oil and sprinkle with fresh thyme, salt and pepper. Roast tomatoes until tender and slightly charred on the edges, 30-35 minutes. Remove from oven and set aside to cool.

2) For the avocado hummus, in a food processor, combine avocado, chickpeas, olive oil, lemon juice, garlic, cumin, salt, pepper and cayenne pepper. Blend until smooth or your preferred consistency.

3) To assemble sandwiches, spread 1 heaping tbsp of avocado hummus on one side of each slice of bread. Layer roasted tomatoes, crumbled feta, sliced red onions, sliced cucumbers, arugula and bread to form a stacked sandwich. Repeat with remaining ingredients.

Serves 4


5. Garden Pasta Salad

How do you jazz up your plain old pasta salad? Ditch it and start over with this delicious and easy one, a Garden Fresh Pasta Salad chock full of crunchy vegetables and tender pasta, all tossed in a zesty Italian dressing. In fact, this pasta salad is so delicious, we’ve been known to add chicken and make a meal of it!


1lb uncooked fusilli pasta
1 cup cherry tomatoes, halved
1 red bell pepper, chopped
1 yellow pepper, chopped
1 cup English cucumber, seeded and chopped

Zesty Italian Dressing

¼ cup olive oil
¼ cup vegetable oil
¼ cup freshly grated Parmesan cheese
2 tbsp fresh lemon juice
2 tbsp red wine vinegar
2 tbsp white wine vinegar
1 tbsp Italian seasoning blend
1 tsp kosher salt
1 tsp sugar

¼ cup freshly grated Parmesan cheese, to toss before serving


1) Cook the pasta according to package directions, just until tender. Drain pasta and rinse with cold water.

2) In a large salad bowl, combine pasta, cherry tomatoes, red and yellow peppers and cucumber.

3) For the dressing, in a medium glass jar, combine olive oil, vegetable oil, ¼ cup Parmesan cheese, lemon juice, red and white wine vinegars, Italian seasoning, salt and sugar. Shake dressing well. Pour dressing over pasta salad and toss to coat. Just before serving, toss with remaining ¼ cup Parmesan cheese. Can be served chilled or at room temperature.

Serves 8-10


6. Chopped Greek Salad

Opa! It’s time for a gorgeously simple and delicious Greek Salad, a lettuce-free combination of sweet tomatoes, crisp cucumbers, tangy feta, refreshing mint, and of course, meaty Kalamata olives. What are you waiting for? Break out the Ouzo and get chopping!


4 large tomatoes, seeded and chopped
1 English cucumber, peeled, seeded and chopped
1 large red bell pepper, chopped
1 large green pepper, chopped
2 tbsp minced fresh mint
1 tsp dried oregano
3 tbsp olive oil
2 tbsp red wine vinegar
1/4 tsp kosher salt
1/4 tsp freshly ground black pepper
3/4 cup crumbled feta cheese
1/4 cup Kalamata olives, pitted


1) In a large bowl, combine tomatoes, cucumbers, red and green peppers, mint and oregano.

2) In a small bowl, whisk oil, vinegar, salt and pepper. Pour over vegetables and toss to coat. Cover and let sit for 30 minutes, allowing flavors to blend.

3) Before serving, stir in feta and olives.

Serves 4-6


7. Asian Chicken Salad

This Nutty Asian Chicken Salad is the whole package, and by whole package, we mean a scrumptious meal-in-a-bowl, chock full of perfect bites. After being grilled to juicy goodness, honey lime chicken is added to a bowl full of healthy veggies (napa cabbage, carrots, cucumber, peppers) and protein (edamame) and then tossed with a lip-smackingly creamy peanut butter dressing. As if that’s not enough, this nuts ‘n honey salad is topped with crunchy wonton strips and roasted peanuts. Now that’s a bowl!


Honey Lime Grilled Chicken

¼ cup fresh lime juice
2 tbsp olive oil
2 tbsp Dijon mustard
2 tbsp honey
4 boneless skinless chicken breasts

Crisp Salad

8 cups chopped romaine lettuce
4 cups chopped napa cabbage
1½ cups shredded carrots
1 cup edamame, cooked and cooled
1 cup chopped cucumber
1 cup red bell peppers, thinly sliced

Peanut Butter Dressing

½ cup smooth peanut butter
¼ cup chopped Italian flat leaf parsley
2 tbsp soy sauce
2 tbsp rice vinegar
2 tbsp fresh lime juice
2 tbsp honey
2 tbsp vegetable oil
1 tbsp hoisin sauce
¼ cup warm water
½ tsp Thai chili garlic paste

Salad Toppings

1½ cups wonton strips
½ cup chopped roasted peanuts


1) For the grilled chicken, in a large bowl, whisk lime juice, olive oil, Dijon mustard and honey. Add chicken to marinade, cover and refrigerate 2-4 hours. Preheat grill to medium-high and oil the grill grate. Discard marinade and grill the chicken 5-6 minutes per side, or until cooked through. Set aside. When cool enough to handle, chop chicken into bite size pieces.

2) For the salad, in a large serving bowl, toss together romaine lettuce, napa cabbage, carrots, edamame, cucumber and red pepper. Toss chicken in and keep chilled until ready to serve.

3) For the dressing, using a food processor or blender, combine peanut butter, parsley, soy sauce, rice vinegar, lime juice, honey, vegetable oil, hoisin sauce, water and chili paste. Blend until smooth. Toss with salad just before serving. Top salad with wonton strips and chopped peanuts.

Serves 4




Authors of bestselling cookbooks Bite Me, Bite Me Too and Lick Your Plate, saucy sisters Julie Albert and Lisa Gnat love eating, feeding, entertaining and dishing up easy recipes at