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This High-Protein Creamy Cucumber Salad is a fresh, tangy, and protein-rich twist on a classic summer side. Made with hydrating cucumbers, vibrant red onion, and a creamy cottage cheese–based dressing, it’s perfect for picnics, barbecues, or a quick and satisfying lunch. Swapping mayonnaise for cottage cheese not only lightens the dish but also adds a boost of protein and calcium.

Why You’ll Love This Recipe

• High in protein: Cottage cheese brings a creamy texture with a significant protein boost.

• Low-calorie & hydrating: Cucumbers are mostly water, making this salad perfect for hot days.

• Gut-friendly: Contains fiber-rich vegetables and dairy protein for better digestion.

• Quick to prepare: Ready in just 10 minutes with minimal chopping.

• Dairy-forward without heaviness: A great alternative to mayo or sour cream-based salads.

• Flavorful & fresh: Dill, chives, and vinegar bring bold, summery flavor.

• Versatile side dish: Pairs with grilled meats, sandwiches, or grain bowls.

• Antioxidant-rich: Red onion and cucumber provide phytochemicals and anthocyanins.

• Diabetes- and heart-friendly: Low in carbs and saturated fat.

• Beautiful presentation: Fresh herbs and crisp vegetables make it visually appealing.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

3 large cucumbers, thinly sliced (about 7½ cups)
½ cup thinly sliced red onion
1 cup 1% low-fat cottage cheese
3 tablespoons white vinegar
2 tablespoons thinly sliced fresh chives
2 tablespoons chopped fresh dill, plus fronds for garnish
⅛ teaspoon salt
¼ teaspoon ground pepper

Directions

1. Prepare the vegetables:
   Place the sliced cucumbers and red onion into a large mixing bowl. Toss gently to combine.

2. Make the dressing:
   In a blender, combine the cottage cheese, white vinegar, chives, chopped dill, salt, and pepper. Blend for about 1 minute, or until the mixture is thick and smooth.

3. Combine and serve:
   Pour the creamy dressing over the cucumber mixture. Stir until the cucumbers and onions are evenly coated. Garnish with fresh dill fronds if desired. Serve chilled or immediately.

Servings and timing

Serves: 4
Prep time: 10 minutes
Total time: 10 minutes

Variations

• Add crunch: Toss in thinly sliced radishes or celery.

• Boost protein: Add a few tablespoons of hemp seeds or chopped hard-boiled eggs.

• Spicy twist: Add a pinch of crushed red pepper or finely diced jalapeño.

• Creamier version: Blend in a tablespoon of plain Greek yogurt with the dressing.

• Sweet and tangy: Add a teaspoon of honey or maple syrup to balance the vinegar.

• Use other herbs: Swap dill for tarragon or parsley for a different herbal profile.

• Low-sodium swap: Use no-salt-added cottage cheese if watching sodium intake.

• Lighter vinegar: Use rice vinegar for a softer, less acidic taste.

• Pickled onion: Soak red onions in vinegar for 10 minutes before using for added tang.

• Avocado boost: Fold in chunks of avocado for added healthy fats and creaminess.

Storage/Reheating

• Refrigerator: Store in an airtight container for up to 2 days. The dressing may loosen as it sits.

• Best results: For optimal texture, enjoy within 24 hours.

• Avoid freezing: This salad does not freeze well due to the high water content of cucumbers.

• Prevent sogginess: If making ahead, store dressing and vegetables separately and combine before serving.

FAQs

Should I salt the cucumbers to prevent a soggy salad?

It’s not necessary, but you can salt and drain cucumbers for 15 minutes beforehand if you prefer a firmer texture.

Can I use a different type of vinegar?

Yes, apple cider vinegar or rice vinegar work well as milder alternatives.

What else can I add to enhance the flavor?

Add garlic, lemon zest, or a dash of Dijon mustard to the dressing for more depth.

Is this salad good for meal prep?

It’s best fresh, but it can be prepared a few hours in advance and stored in the fridge until serving.

What type of cucumbers should I use?

English or Persian cucumbers are best—they have thin skins and fewer seeds.

How do I reduce the bite of raw red onion?

Rinse under warm water or soak in a bowl of water for 10 minutes before adding to the salad.

Can I make this vegan?

Swap cottage cheese with a plant-based cottage cheese or cashew cream alternative.

Can I blend the dressing in advance?

Yes, the dressing can be made and stored in the fridge for up to 2 days.

Is this salad suitable for a low-carb diet?

Yes, it’s low in carbohydrates and suitable for many low-carb or diabetic-friendly eating plans.

What can I serve with this cucumber salad?

It pairs well with grilled chicken, fish, veggie burgers, or as part of a mezze platter.

Conclusion

This High-Protein Creamy Cucumber Salad is a fresh, flavorful way to enjoy your veggies while sneaking in a solid dose of protein. With its crisp texture and creamy cottage cheese dressing, it’s the ideal balance of health and taste. Perfect for summer gatherings, quick lunches, or light dinners, this salad is easy to make, adaptable, and full of feel-good ingredients.

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