This Creamy Cucumber Salad is dairy-free and protein-packed, with vegan Greek-style yogurt to keep you satisfied and support weight management-created by a Registered Dietitian Nutritionist.
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This vegan cucumber salad features the same tangy, creamy, dairy-free dressing as my Beetroot Salad with Yogurt on this site. For a high-protein version, try my Creamy Tofu Cucumber Salad.
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👩🏼🌾 Ingredients & Health Benefits
Below are some notes about the ingredients from me, as an expert in nutrition.
- Cucumber: Hydrating and low in calories, cucumber adds crunch while supporting fluid balance.
- Unsweetened nondairy Greek-Style yogurt: Provides gut-friendly probiotics, protein, and creaminess without added sugar or dairy.
- Dijon mustard: Adds bold flavor with minimal calories, helping reduce the need for extra salt or fat.
- Apple cider vinegar: Vinegar helps with blood sugar control and adds tangy brightness.
- Lemon juice: Rich in vitamin C, it boosts immune health and enhances flavor naturally.
- Red onion: It contains antioxidants like quercetin that support anti-inflammatory benefits.
- Garlic: Can improve blood circulation due to its sulfur-containing compounds, particularly allicin, which helps relax blood vessels and improve blood flow
- Date syrup (optional): Natural sweetener with trace minerals and fiber, better for blood glucose regulation than refined sugar.
- Fresh dill: Adds fresh, herby flavor along with antioxidants and micronutrients.
See the printable recipe card below for quantities.
🥒 Substitutions
This recipe is versatile and easy to adapt. Here are some simple ingredient substitutions.
- Cucumber - Substitute with zucchini or make a beetroot salad with yogurt, which uses the same dressing. Alternatively, replace the cucumber with cooked, chilled potatoes to make a delicious potato salad.
- Nondairy yogurt - Unsweetened yogurt works best for this tangy dressing, but if you can only find sweetened yogurt, that will work too. The dressing will be slightly sweet, so you won't need to add any additional sweeteners, such as date syrup or maple syrup. I used unsweetened dairy-free Greek-style yogurt, but almond and coconut would both be equally good culinary choices.
- Dill - Try fresh parsley, chives, or mint for a different but still fresh flavor.
📖 Tips for Making Creamy Cucumber Salad
These extra tips will help you get the best results from this recipe.
- Thinly slice the cucumber using a mandolin, spiralizer, or sharp knife.
The spiralizer creates fun, curly shapes, while the mandolin delivers extra-thin, uniform slices.
- Prepare the creamy dairy-free dressing. It requires only four pantry-friendly ingredients, plus garlic and red onion. I prefer to grate the garlic directly into the dressing to add more flavor. Finely dice the red onion so it doesn't overwhelm the dish.
- Fold in the sliced cucumber and chopped dill just before serving. The longer the cucumber remains in the dressing, the mushier it becomes.
🫙 Variations of Vegan Cucumber Salad
Try these variations to customize your vegan cucumber salad.
Prepare this salad in a jar for easy meal prep. Layer the ingredients in the following order: yogurt, mustard, date syrup, apple cider vinegar, lemon zest and juice, garlic, red onion, cucumber, and dill. Refrigerate for up to 4 days. When ready to eat, give the jar a good shake, turning it over several times to mix everything well.
Add crispy roasted chickpeas for serving for a fiber and protien boost, and more crunch! Or add cooked beans or lentils to transform this into a high-protein salad.
Creamy Cucumber Salad Recipe (Dairy-Free)
Ingredients
- 1 medium cucumber about 2 cups sliced (preferably English cucumber)
- 5.3 ounces unsweetened Greek-style yogurt (1 small carton) or ⅔ cup*
- 2 teaspoons Dijon mustard
- 1 ½ tablespoons apple cider vinegar
- 2 tablespoons fresh lemon juice (about 1 medium lemon)
- 1 small red onion small dice (about ½ cup)
- 1 large garlic clove
- 2 teaspoons Date syrup or maple syrup, or to taste (optional)
- Salt & freshly ground black pepper to taste
- ¼ cup chopped dill
- ½ cup chickpeas optional
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Instructions
- Finely slice the cucumber using a mandolin, spiralizer, or sharp knife.
- Make the dressing: In a medium bowl, mix the yogurt, Dijon, apple cider vinegar, and lemon juice. Grate the garlic directly into the dressing. Add date syrup to taste. Adjust acidity to taste with more lemon juice or vinegar if you like a tangier dressing. Season with salt and pepper.
- Add the remaining salad ingredients: Gently fold in the red onion, cucumber, and dill.
Notes
- Yogurt: Most unsweetened nondairy yogurts will work in this recipe. My preferred choice is vegan Greek-style yogurt as it is high in protein.
- Optional to mellow the sharpness of red onion: Soak the diced red onion in a small bowl with apple cider vinegar and a drizzle of date syrup for about 10 minutes. Stir occasionally to ensure all the onion is coated. After soaking, drain lightly before adding to the salad.
- Use English or Persian cucumbers for fewer seeds and a crisp, less watery texture. (Optional: Salt the sliced cucumber lightly and let it sit for 10–15 minutes, then pat dry to reduce excess moisture and prevent a watery dressing.)
- Customize the protein by adding chickpeas, lentils, or baked tofu for a more filling meal.
- Add extra herbs like parsley or mint for more freshness and flavor variety.
Nutrition
This information is provided as a courtesy and is only an estimate. Nutritional values may vary depending on factors such as product types and brands used.
✔ Storage Tips
For meal prep jars: Store in airtight containers for up to 4 days to keep veggies crisp and flavors fresh for meal prep.
For making ahead (no jars): Store the dressing separately and fold in the sliced cucumber and chopped dill just before serving.
🙋🏽♀️ Recipe FAQs
Cucumbers are rich in insoluble fiber, which helps food move through your digestive system, keeping you regular and preventing constipation. They're low in calories but high in vitamin K and antioxidants, making them a nutrient-dense choice. Made up of 95 percent water, cucumbers also help keep you hydrated, perfect for a light, refreshing summer salad that supports weight management.
The skin contains lots of fiber and nutrients, but there are a few situations where it would be best to peel it:
- If the cucumber is not organically grown, it's best to peel it. Cucumbers are on the Environmental Working Group's 'Dirty Dozen' list. This means if it's not grown organically, the peel may contain high amounts of pesticides. Try to purchase organic cucumbers when possible.
- When the skin has a bitter taste, it's best to peel it so it doesn't overwhelm the flavors in the dish.
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Let me know your thoughts on Creamy Cucumber Salad by leaving a ⭐️ rating below or sharing it on Instagram.
Nathalie says
YUMMY!!! The dressing is so tangy, love the flavor combination with the cooling cucumbers. I want to dip everything in this dressing. Also, I super appreciate all the nutrition facts you share with us and include in your recipes. I love knowing my meal is both tasty and nourishing. With gratitude.
Nisha Melvani, RDN says
Thank you for your kind message and for making the recipes!
Mildred says
It was listed as dairy free yet it asks for yoghurt. Get real
Nisha Melvani, RDN says
I am very real. If you take the time to read it carefully, I use Kite Hill Greek-Style yogurt which is plant-based and dairy-free. Why be so rude?
Paula says
Hi Nisha I would love to know what brand of Greek style vegan yogurt you use? Have been unable to find a high protein Greek style vegan yogurt. This salad is beautiful!
Nisha Melvani, RDN says
Thank you. I use Kite Hill unsweetened Greek-style yogurt.
Neena Chandiramani says
Another great salad, easy to make too!
Nisha Melvani, RDN says
So glad you enjoyed this cucumber salad. Thank you.
Gillian says
Huge cucumber fan here, and this sounds fantastic!
Nisha Melvani says
I love cucumbers too. Thanks for leaving a comment. xxx