Healthy Cucumber Tomato Salad

Summer has always been my favorite season for eating. I love the fresh produce that comes from the farmers market, and I especially love how easy it is to make simple salads that don’t require turning on the oven. But that doesn’t mean I want to spend hours in the kitchen when it’s hot outside. I prefer making dishes that come together in just a few minutes.

That’s why cucumber tomato salad is my go-to side dish all summer long. I can make it in the morning and let it sit in the fridge, or I can throw it together right before dinner. I keep the ingredients on hand because they last a while and are always available at the grocery store. No fancy shopping required.

Love fresh and crunchy? This salad is for you. More into tangy and light? Same. Honestly, I’ll make a big batch and eat it with everything from grilled chicken to sandwiches.

What Kind of Cucumber Should I Use?

English cucumbers are perfect for this salad because they have fewer seeds and thinner skin, which means you don’t need to peel them. They also tend to be less watery than regular cucumbers, so your salad won’t get soggy as quickly. If you can’t find English cucumbers, regular cucumbers work just fine – just peel them first and scoop out some of the seeds if they’re particularly large. Persian cucumbers are another great option since they’re crisp and have a mild flavor that pairs well with tomatoes.

Options for Substitutions

This fresh salad is super forgiving when it comes to swaps – here are some easy substitutions:

• English cucumber: Regular cucumbers work perfectly fine! Just peel them and remove the seeds if they’re large and watery. You can also try Persian cucumbers for a similar crisp texture.
• Grape tomatoes: Cherry tomatoes are an easy swap, or you can use regular tomatoes cut into bite-sized pieces. Roma tomatoes work well too since they’re less watery.
• Red onion: If red onion is too strong for your taste, try sweet onion or even green onions for a milder flavor. You can also soak the red onion in cold water for 10 minutes to mellow it out.
• Red wine vinegar: White wine vinegar, apple cider vinegar, or even lemon juice will give you that tangy kick. Start with a bit less if using lemon juice since it’s more acidic.
• Granulated sugar: Honey works great as mentioned, but you can also use maple syrup or skip the sweetener entirely if you prefer a more savory salad.
• Dried basil: Fresh basil is amazing if you have it – use about 1 tablespoon chopped. You can also try dried oregano or Italian seasoning for a different herb flavor.

Watch Out for These Mistakes While Cooking

The biggest mistake when making cucumber tomato salad is not salting the cucumbers first, which leaves you with a watery mess that dilutes all the flavors – sprinkle salt on your sliced cucumbers and let them sit for 15-20 minutes, then pat them dry with paper towels before mixing.

Another common error is adding the dressing too early, as both cucumbers and tomatoes release water over time, so it’s best to dress the salad just before serving to keep everything crisp and flavorful.

Don’t skip letting the red onion soak in cold water for 10 minutes before adding it to the salad, as this simple step removes the harsh bite and makes the onion much more pleasant to eat.

For the best texture, make sure your tomatoes are at room temperature rather than cold from the fridge, and always taste and adjust your dressing since tomatoes can vary in acidity.

What to Serve With Cucumber Tomato Salad?

This fresh cucumber tomato salad is perfect alongside grilled chicken, fish, or steak since it adds a cool, crisp contrast to hot main dishes. I love serving it at summer barbecues with burgers and hot dogs, or as a side dish for Mediterranean meals like grilled lamb or chicken souvlaki. It also makes a great topping for pita bread or flatbread, and you can even add some crumbled feta cheese to turn it into a more filling dish. The light, tangy flavors work really well with heavier foods like pasta salads or potato dishes too.

Storage Instructions

Refrigerate: This cucumber tomato salad actually gets better as it sits! Store it covered in the fridge for up to 3 days, and the flavors will really meld together nicely. Just give it a good stir before serving since the dressing tends to settle at the bottom.

Make Ahead: I love prepping this salad a few hours before serving or even the night before. The vegetables release their juices and create this amazing flavor that’s so much better than when it’s freshly made. Perfect for potlucks or busy weeknights when you want something ready to go.

Serve: Give the salad a quick toss right before serving to redistribute all those tasty juices. If it seems a bit watery after sitting, just drain off some of the excess liquid or add a pinch more salt to help balance things out.

Preparation Time	10-15 minutes
Cooking Time	0-0 minutes
Total Time	120-135 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 500-600
• Protein: 4-6 g
• Fat: 45-50 g
• Carbohydrates: 25-30 g

Ingredients

For the salad:

• 1 english cucumber, cut into quartered slices
• 2 cups grape tomatoes, halved
• 1/2 cup red onion, thinly sliced
• 2 tbsp chopped fresh parsley

For the dressing:

• 1/4 cup extra-virgin olive oil
• 3 tbsp red wine vinegar
• 1 tbsp white sugar or honey
• 1 tsp dried basil
• 1/2 tsp salt
• 1/4 tsp ground black pepper

Step 1: Prepare the Vegetables

• 1 English cucumber, cut into quartered slices
• 2 cups grape tomatoes, halved
• 1/2 cup red onion, thinly sliced
• 2 tbsp chopped fresh parsley

Wash all the vegetables thoroughly.

Cut the English cucumber into rounds, then cut each round into quarters.

Slice the grape tomatoes in half and thinly slice the red onion into strips.

Chop the fresh parsley finely.

Set the prepared vegetables aside.

Step 2: Make the Salad Dressing

• 1/4 cup extra-virgin olive oil
• 3 tbsp red wine vinegar
• 1 tbsp white sugar or honey
• 1 tsp dried basil
• 1/2 tsp salt
• 1/4 tsp ground black pepper

In a small bowl, combine the extra-virgin olive oil, red wine vinegar, white sugar or honey, dried basil, salt, and ground black pepper.

Whisk everything together until the mixture is smooth and well emulsified.

I like to taste at this stage and sometimes add a little more vinegar for extra tang.

Step 3: Assemble and Marinate the Salad

• chopped vegetables and parsley from Step 1
• salad dressing from Step 2

In a large bowl, add all the chopped vegetables and fresh parsley from Step 1.

Drizzle the salad dressing from Step 2 over the vegetables.

Toss everything together gently to make sure the vegetables are evenly coated.

Cover the bowl with a lid or plastic wrap and refrigerate for at least 2 hours to let the flavors come together and the vegetables absorb the dressing.

Stir the salad well before serving.