This tomato cucumber salad is one of the easiest, most refreshing dishes you can make in summer. With just a handful of ingredients and zero cooking time, it's a go-to healthy side for cookouts, meal prep, and light lunches.
Why This Tomato Cucumber Salad Is So Good for You
Cucumbers are over 95% water, making them one of the most hydrating vegetables you can eat. Tomatoes are rich in lycopene, a powerful antioxidant linked to heart health and reduced inflammation. Together, they create a low-calorie, nutrient-dense base that supports weight management and digestive health.
Use NutriScanto to scan the ingredients and get an instant breakdown of calories, hydration index, and micronutrients per serving.
Ingredients
- 2 large ripe tomatoes, diced
- 1 large cucumber, sliced into half-moons
- ½ red onion, thinly sliced
- ¼ cup fresh parsley or dill, chopped
- 2 tablespoons extra-virgin olive oil
- 1 tablespoon red wine vinegar (or lemon juice)
- ½ teaspoon salt
- ¼ teaspoon black pepper
- Optional: ½ cup feta cheese crumbles
- Optional: 1 teaspoon dried oregano
How to Make Tomato Cucumber Salad (Step-by-Step)
Step 1 – Prep Your Vegetables
Wash and dry all vegetables. Dice tomatoes into bite-sized chunks and slice cucumber into thin half-moons. Thinly slice the red onion. If raw onion is too sharp, soak slices in cold water for 5 minutes to mellow the flavor.
Step 2 – Make the Dressing
In a small bowl, whisk together olive oil, red wine vinegar, salt, pepper, and oregano if using. Taste and adjust — the dressing should be bright and tangy to balance the sweetness of the tomatoes.
Step 3 – Combine & Toss
Add tomatoes, cucumber, and red onion to a large mixing bowl. Pour the dressing over the vegetables and toss gently. Add fresh parsley or dill and toss once more.
Step 4 – Chill & Serve
Refrigerate for 10–15 minutes before serving. Add feta crumbles just before serving. Serve cold as a side dish or over a bed of lettuce for a light complete meal.
Nutrition Facts (Per Serving, without feta)
- Calories: ~90 kcal
- Carbohydrates: 8g
- Protein: 2g
- Fat: 6g (healthy fats from olive oil)
- Fiber: 2g
- Vitamin C: 25% DV
- Vitamin K: 20% DV
Track the exact nutrition of your version using the NutriScanto app — scan each ingredient before mixing for real-time macro data.
Variations & Customizations
Make It Vegan
Skip the feta or swap for a plant-based alternative. The salad is naturally vegan without the cheese.
Add More Protein
Top with grilled chicken, canned tuna, or a soft-boiled egg to turn this into a complete meal with balanced macros.
Mediterranean Twist
Add kalamata olives, capers, and extra oregano for a Greek-style version that pairs perfectly with grilled fish or pita bread.
How Long Does It Keep?
Store in an airtight container in the refrigerator for up to 2 days. Stir before serving as tomatoes release water over time.
Perfect Pairings
- Grilled chicken or fish
- Hummus and pita bread
- Quinoa or couscous bowls
- BBQ cookout spreads
- Summer picnic platters
