Who says healthy has to be boring? I’m here to tell you it can be the most exciting part of your day. This Creamy Cucumber Tomato and Feta Salad is a burst of flavor and goodness that proves just that. It’s perfect alongside heartier mains like my creamy beef and shells.
It’s the kind of dish that makes you feel amazing. Every bite is cool, creamy, and packed with fresh ingredients. We are making a meal that loves you back.
I want to show you how simple, vibrant food can brighten your table. This recipe is a celebration of texture and taste. Let’s dig into something truly refreshing together.
Recipe Overview
- Cuisine: Mediterranean-Inspired
- Category: Salad / Side Dish
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Total Time: 15 minutes
- Servings: 4
Why This Dish is Secretly Good for You
This salad is a powerhouse of nutrition dressed in delicious clothing. Each ingredient brings its own special benefit to your plate.
Cucumbers are mostly water, which helps you stay hydrated. They also give you a nice little boost of vitamin K.
Tomatoes are famous for their lycopene. This is a powerful antioxidant that’s great for your heart.
Feta cheese adds a satisfying salty punch and a good amount of calcium. Using a full-fat version keeps it keto friendly and helps you feel full.
The fresh herbs aren’t just for looks. They are packed with plant compounds that fight inflammation. This is healthy eating that never feels like a chore.
My Favorite “Healthy Swap” Ingredients
I love a good kitchen trick that makes food better for you. This recipe uses one of my all-time favorite swaps.
Creamy Cucumber Tomato and Feta Salad Recipe
The Full “Feel-Good” Ingredient List
My Clean & Simple Cooking Method
Notes
Enjoy your homemade Creamy Cucumber Tomato and Feta Salad Recipe!
Nutrition Information
Instead of a mayo-based dressing, we use thick, creamy Greek yogurt. It gives us that rich texture we crave, similar to the comforting base in a creamy beef and tomato lasagna soup.
But it adds a huge protein boost with far less fat. It’s a simple change that makes a big difference. Your body will thank you for the extra protein power.
The Full “Feel-Good” Ingredient List
Gathering these fresh items is the first joyful step. Quality ingredients make the best, most flavorful salads.
- 2 large cucumbers, sliced into half-moons
- 1 pint cherry or grape tomatoes, halved
- 1/2 red onion, thinly sliced
- 4 oz block feta cheese, cubed
- 1/4 cup fresh dill, chopped
- 1/4 cup fresh parsley, chopped
- For the Creamy Dressing:
- 3/4 cup plain full-fat Greek yogurt
- 2 tbsp extra virgin olive oil
- 1 tbsp red wine vinegar
- 1 small clove garlic, minced
- 1/2 tsp dried oregano
- Salt and black pepper to taste
My Clean & Simple Cooking Method
There’s no cooking required, just a bit of gentle mixing. This method keeps all the crisp, fresh textures perfect.
- Start by preparing your vegetables. Slice the cucumbers, halve the tomatoes, and thinly slice the red onion. Place them all in a large mixing bowl.
- Add the cubed feta cheese, chopped dill, and parsley to the bowl. Toss everything together gently.
- In a separate small bowl, make the dressing. Whisk together the Greek yogurt, olive oil, red wine vinegar, minced garlic, and oregano until smooth.
- Season the dressing well with salt and black pepper. Give it a taste and adjust to your liking.
- Pour the creamy dressing over the vegetable and feta mixture. Using a large spoon or spatula, fold everything together until evenly coated.
- Let the salad sit for about 10 minutes before serving. This allows the flavors to meld beautifully. Then, dig in and enjoy!
How to Meal Prep This for the Week
This salad is a meal prep superstar for busy weeks. A little planning gives you healthy, grab-and-go lunches.
I recommend keeping the dressing separate until you’re ready to eat. Store it in a small jar or container.
Combine all the salad ingredients (cucumbers, tomatoes, onion, feta, herbs) in a large airtight container. It will stay crisp in the fridge for up to 3 days.
When it’s time for lunch, simply portion out the salad and drizzle with your creamy dressing. It’s the easiest way to make sure you have a refreshing salad ready anytime.
Nutrition Notes
This information is for one serving. Remember, it’s a guide to help you feel informed and good about your choices.
- Calories: ~210
- Protein: 10g
- Fat: 15g
- Net Carbohydrates: 8g
- Fiber: 2g
With its macros, this salad fits beautifully into low carb sides or keto plans. It’s naturally satisfying and nourishing.
FREQUENTLY ASKED QUESTIONS
Can I make this dairy-free?
Absolutely! You can swap the feta for dairy-free feta-style cheese. For the dressing, use a plain, unsweetened dairy-free yogurt. The result will still be creamy and delicious.
What other herbs could I use?
Mint or basil would be wonderful fresh additions. They add a bright, aromatic note that pairs perfectly with the cucumber and tomato. Feel free to get creative with your garden herbs.
How long does it last in the fridge?
Once dressed, it’s best eaten within 24 hours as the cucumbers can release water. For the best texture, follow the meal prep tip and keep the dressing separate. Then, the salad base lasts 2-3 days.
I hope this recipe brings a splash of color and a lot of joy to your table. It’s proof that taking care of yourself can be the most delicious part of your routine, whether you’re enjoying a light salad or a cozy bowl of creamy beef lasagna soup.
This dish is a reminder that good food is simple, fresh, and made with love. I can’t wait for you to try it and feel that vibrant energy for yourself.
I hope you love how this delicious meal makes you feel! Please leave a comment and a rating below!
