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Healthy Cucumber Tomato Feta Salad

Healthy Cucumber Tomato Feta Salad

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This Healthy Cucumber Tomato Feta Salad is a light and refreshing dish bursting with Mediterranean flavors. Made with crisp cucumbers, sweet cherry tomatoes, creamy feta cheese, and a zesty vinaigrette, it’s the perfect side or light main course for warm weather meals, picnics, or anytime you crave something fresh and wholesome.

Why You’ll Love This Recipe

  • Made with simple, wholesome ingredients

  • Light, fresh, and incredibly flavorful

  • Takes only minutes to prepare

  • Perfect as a side dish, appetizer, or light lunch

  • Packed with fiber, vitamins, and healthy fats

  • Gluten-free and vegetarian

  • Great for meal prep or potlucks

  • Customizable with your favorite herbs or add-ins

  • No cooking required

  • Balanced with the perfect tangy vinaigrette

Ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

  • English cucumber, diced

  • Cherry tomatoes, halved

  • Feta cheese, diced or crumbled

  • Fresh parsley, chopped

  • Garlic cloves, minced

  • Dried oregano

  • Olive oil

  • Red wine vinegar

  • Salt

  • Ground black pepper

Directions

  1. Prepare Ingredients: Dice the cucumber evenly, halve the cherry tomatoes, chop the feta cheese into small cubes (or use crumbled), and finely chop the parsley.

  2. Combine in a Bowl: Add the cucumber, tomatoes, feta cheese, and parsley to a large bowl.

  3. Make the Dressing: Add the olive oil, red wine vinegar, minced garlic, oregano, salt, and pepper directly to the bowl.

  4. Toss to Combine: Mix everything thoroughly until the vegetables are coated and the flavors are evenly distributed.

  5. Serve: Enjoy immediately or refrigerate briefly before serving for an extra-refreshing salad.

Servings and timing

  • Servings: 4

  • Prep Time: 10 minutes

  • Cook Time: 0 minutes

  • Total Time: 10 minutes

Variations

  • Add Protein: Include grilled chicken, shrimp, or chickpeas for a more filling salad.

  • Use Different Herbs: Try basil, dill, or mint instead of parsley for a new flavor profile.

  • Add Red Onion: Thinly sliced red onion adds extra sharpness and crunch.

  • Include Olives: Kalamata or black olives add a briny, Mediterranean touch.

  • Try Different Cheese: Use goat cheese or mozzarella pearls as an alternative to feta.

  • Spicy Version: Add a pinch of crushed red pepper flakes or finely chopped jalapeños.

  • Make It Creamy: Add a spoonful of Greek yogurt or tahini to the dressing.

  • Vegan Adaptation: Use vegan feta cheese alternatives or simply omit the cheese.

  • Add a Grain: Stir in cooked quinoa, bulgur, or couscous for a grain salad twist.

  • Stuff It: Use the mixture to fill pita pockets or serve over flatbreads.

Storage/Reheating

  • Storage: Store leftovers in an airtight container in the refrigerator for up to 2 days.

  • Make-Ahead Tip: Prepare the salad without the dressing and add it just before serving for maximum freshness.

  • Do Not Freeze: This salad is best enjoyed fresh and does not freeze well due to the high water content of cucumbers and tomatoes.

  • Serving Leftovers: Give the salad a quick stir and adjust seasoning if needed before serving chilled.

FAQs

Can I make this salad in advance?

Yes, you can prepare the ingredients ahead of time. Add the dressing just before serving to keep it fresh and crisp.

What type of cucumber is best for this recipe?

English cucumbers are ideal as they are seedless and have a thin skin, but Persian cucumbers also work well.

Can I use another type of vinegar?

Yes, white wine vinegar or lemon juice can be used as alternatives to red wine vinegar.

How do I prevent the salad from becoming watery?

Add salt just before serving and consider removing the seeds from the cucumbers for a less watery texture.

Is this salad suitable for a low-carb diet?

Yes, it is naturally low in carbohydrates and suitable for low-carb and keto-friendly meals.

Can I substitute the feta cheese?

Yes, you can use goat cheese, mozzarella, or even a dairy-free cheese substitute.

How do I make this salad vegan?

Simply omit the feta cheese or replace it with a plant-based alternative.

Does this salad pair well with main dishes?

Absolutely. It pairs beautifully with grilled meats, fish, or falafel.

Can I add lettuce to this salad?

Yes, romaine or arugula can be added to create more of a mixed green salad.

Is it okay to skip the garlic?

Yes, the garlic adds flavor but the salad is still delicious without it.

Conclusion

This Healthy Cucumber Tomato Feta Salad is a go-to recipe for fresh, vibrant flavors and effortless preparation. Whether you’re hosting a summer gathering, looking for a quick lunch, or prepping a wholesome side dish, this salad delivers simplicity and satisfaction in every bite. Customize it to your taste and enjoy the bright, zesty taste of the Mediterranean in minutes.

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Healthy Cucumber Tomato Feta Salad

Healthy Cucumber Tomato Feta Salad

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  • Author: Emma Delaney
  • Prep Time: 15 minutes
  • Cook Time: 0 minutes
  • Total Time: 15 minutes
  • Yield: Serves 4–6
  • Category: Salad, Side Dish
  • Method: No-Cook
  • Cuisine: Mediterranean, Greek
  • Diet: Gluten Free
Print Recipe

Description

This Healthy Cucumber Tomato Feta Salad is a crisp, refreshing, and flavorful side dish made with simple ingredients like English cucumber, sweet cherry tomatoes, creamy feta cheese, and a zesty vinaigrette. It’s perfect for warm days, BBQs, or a light lunch!

Ingredients

  • 1 whole English cucumber, diced

  • 2 pints cherry tomatoes, halved

  • 1 block (or crumbled) feta cheese, diced

  • 1/4 cup fresh parsley, chopped

  • 2 garlic cloves, minced

  • 1 tsp dried oregano

  • 1/4 cup olive oil

  • 2 tbsp red wine vinegar

  • Salt and pepper, to taste

Instructions

  1. Prep Ingredients:
    Wash and dice the cucumber, halve the cherry tomatoes, dice the feta cheese, and chop the parsley.

  2. Combine Salad Ingredients:
    In a large bowl, mix together the cucumber, tomatoes, feta, and parsley.

  3. Make the Dressing:
    In a small bowl, whisk together olive oil, red wine vinegar, minced garlic, oregano, salt, and pepper.

  4. Toss and Serve:
    Pour the dressing over the salad and toss gently until everything is evenly coated. Serve immediately or chill slightly before serving.

Notes

Notes:

  • Best enjoyed fresh, but can be stored in the fridge for up to 1 day.

  • Customize by adding olives, red onions, or a squeeze of lemon for extra Mediterranean flair.

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