Cucumber recipes

Wellness
Tuna salad in cucumber halves.

Crisp, cool and refreshing — cucumbers are not only low in calories but also packed with health benefits. These green veggies are often overlooked, but they deserve a spot in your diet and can shine in side dishes and main meals.

Made of over 95% water, cucumbers are an excellent hydrating food and they help combat dehydration. Staying hydrated is vital for maintaining a healthy metabolism, glowing skin and optimal bodily functions.

Cucumbers are also a rich source of antioxidants and phytonutrients that are known for their anti-inflammatory properties, promoting heart health, reducing the risk of chronic diseases and supporting a strong immune system. They also help protect against cell damage caused by oxidative stress.

Incorporating cucumbers into your diet can also aid in weight management. Due to their low-calorie content and high water and fiber content, cucumbers make a filling snack that can satisfy hunger and prevent overeating.

So next time you're thinking of reaching for a sugary treat, try one of the cucumber recipes below and nourish your body with its incredible health benefits.

Easy Greek Salad

Ingredients:

  • 6 romaine lettuce leaves, torn into 1 1/2 inch pieces
  • 1 medium cucumber, peeled and sliced
  • 1 medium tomato, chopped
  • 1/2 cup red onion, sliced
  • 1/3 cup feta cheese, crumbled
  • 2 tbs extra-virgin olive oil
  • 2 tbs lemon juice
  • 1 tsp dried oregano
  • 1/2 tsp salt

Instructions:

  1. Combine lettuce, cucumber, tomato, onion and cheese in large serving bowl.
  2. Whisk together oil, lemon juice, oregano and salt in small bowl.
  3. Pour over lettuce mixture and toss until coated. Serve immediately — makes 6 servings.

Recipe adapted from myplate.gov.

Tuna boats

Ingredients:

  • 2 large cucumbers
  • 1 lemon
  • 2 green onions
  • 6 ounces tuna (opt for ow-sodium in water)
  • 15 1/2 ounces can white beans
  • 1 tbs canola oil
  • 1 tbs Dijon mustard
  • 1/2 tsp salt
  • 1/4 tsp ground black pepper

Instructions:

  • Rinse cucumbers and peel off skin every ¼ inch, all the way around. Cut lengthwise and scoop out the seeds with a small spoon.
  • Rinse lemon and zest it using the small holes of a box grater. Cut in half. In a small bowl, squeeze juice and discard seeds.
  • Rinse and chop green onions.
  • Drain tuna. In a colander, drain and rinse beans.
  • In a medium bowl, mash beans lightly with a fork.
  • Add green onions, tuna, oil, mustard, salt, pepper, lemon zest and 2 tbs of the lemon juice to beans. Mix with a fork.
  • Fill each cucumber half with ¼ tuna mixture. Makes 4 servings.

Recipe adapted from eatfresh.org.

Veggie Tortilla Roll-Ups

Ingredients:

  • 4 7-inch whole wheat tortillas
  • 8 tbs non-fat cream cheese
  • 2 cups romaine cettuce, chopped
  • 1 cup tomato, chopped
  • 1/2 cup bell pepper red, green, orange, yellow or a mixture, chopped
  • 1/2 cup cucumber, chopped
  • 1/4 cup diced green chili peppers canned
  • 1/4 cup olives, sliced and drained

Instructions:

  1. Spread each tortilla with 2 tbs of cream cheese.
  2. Top with equal amounts of vegetables.
  3. Roll up tightly to enclose filling and serve. Makes 4 servings.

Recipe adapted from eatfresh.org.

Next steps:

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