Tomato & Cucumber Salad (Oil-Free Option)

5 from 4 votes

10-Minute Tomato Cucumber Salad with an oil-free option is healthy, light, and refreshing. Pair it with burgers, wraps, flatbread, falafel, and veggie bowls.

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Modified: Aug 8, 2024 by Nisha Melvani, RDN · This post may contain affiliate links · 8 Comments

👩🏼‍🌾 Ingredients for Tomato & Cucumber Salad

Olive oil, head of garlic, one lemon, chopped tomatoes, cucumber, mint, parsley, and olives on a white wooden backdrop.

Extra-virgin olive oil (optional) is a rich source of health-boosting polyphenols. This brand was voted the cleanest by Consumer Labs.

Roma (plum) tomatoes have a dense, meaty texture and a lower water content than other tomato varieties. This makes them good for salads when trying to reduce the water content. Halved grape tomatoes and vine tomatoes also work well in this recipe.

English cucumber is ideal for this recipe. The peels are tender enough that there is no need to peel them, and the seeds are virtually nonexistent. However, you can also use regular salad cucumber. I recommend peeling them first, and, if the seeds seem tough, scooping them out before slicing. Persian cucumber is also well-suited for this salad.

Fresh herbs brighten this recipe. I prefer to use parsley and mint, but you can also use basil, dill, or herbs you have on hand.

Kalamata olives add richness and umami to this simple salad and are a good source of healthy fats. For a longevity-boosting twist, swap the olives with the same amount of reduced-sodium capers. Capers are rich in quercetin, a powerful antioxidant linked to reducing the occurrence of age-related diseases.

See the recipe card for quantities.

🍅 Substitutions

Extra-Virgin Olive oil - use balsamic vinegar instead (see the recipe card for quantity)

Tomatoes - instead of Roma (plum) tomatoes, use one (10-ounce) carton of grape tomatoes or three small vine tomatoes

English cucumber - substitute with regular cucumber, or Persian cucumber instead

Herbs - use fresh parsley, mint, basil, dill, or herbs you have on hand

Red onion - add chopped or thinly sliced red onion or my healthy pickled onions for a kick

Roasted chickpeas - add some for more protein and a crunch

Visit my Vegan Salad Recipes page for more easy salad ideas.

📖 How to Make Tomato & Cucumber Salad

A white bowl with chopped cucumber being held over a bowl of chopped tomatoes.

Step 1. Transfer the tomatoes and cucumber to a large bowl.

Pouring chopped fresh green herbs into a bowl of chopped cucumber and tomatoes.

Step 2. Add chopped fresh herbs such as mint, parsley, basil, or dill.

💡 Expert Tips

Use jarred pitted Kalamata olives to save time. Rinse and drain the olive (or capers) to reduce sodium.

If you plan on refrigerating the salad, consider seeding the tomatoes, and salting the tomatoes and cucumber to remove excess moisture. Use a salt substitute to reduce sodium intake.

Storage: Refrigerate any remaining Tomato & Cucumber Salad in an airtight container for up to 3 days.

🙋🏽‍♀️ Recipe FAQs

How can you keep tomato cucumber salad from becoming watery?

To reduce the moisture in this salad so it lasts longer in the fridge, halve the tomatoes and seed them using a spoon. Then chop the tomatoes and cucumber before adding them to the salad. The salt draws out the liquid because of the natural tendency of saltwater solutions to equalize when mixed. Reserve the tomato juice from salting and add it to the salad when serving for more flavor!

Is eating tomato cucumber salad healthy?

Tomatoes are a good source of vitamins and minerals including vitamins C and K, potassium, and folate. They also have antioxidants such as lycopene. Lycopene-rich foods have been shown in various research studies to prevent or reduce the effects of aging-related disorders. Cucumbers contain vitamins K and C, and potassium. Both cucumbers and tomatoes are low in calories and high in water content, making them a weight-friendly and hydrating option. Plus, I use capers, the best source for anti-aging quercetin.

Should I leave the skin on a cucumber for a salad?

The skin contains a significant portion of a cucumber's nutritional value, including fiber, vitamins, minerals, and antioxidants.