Easy 3-Ingredient Low Carb Cucumber Salad
Easy 3-Ingredient Low Carb Cucumber Salad
When the summer heat arrives, our bodies naturally crave hydration and lightness. However, if you are following a strict low-carb or ketogenic diet, finding a side dish that is truly refreshing without hidden sugars or inflammatory oils can be a challenge.
This 3-Ingredient Low Carb Cucumber Salad is a staple in my kitchen. It takes less than 10 minutes to prepare, uses ingredients you likely already have in your fridge, and provides that satisfying “crunch” we often miss when reducing carbohydrates.
Why This Salad is a Low-Carb Essential
In my 10+ years of clinical experience, I’ve found that the most successful patients are those who have “template” recipes, dishes so simple they can be improvised at any time. This salad is the perfect template.
I recently paired this with a leek, mushroom, and bacon quiche made with a keto almond-flour crust. The acidity of the cucumber cuts through the richness of the fats, creating a perfectly balanced metabolic meal.
Ingredients
Cucumber: The hydrating base.
Arugula (Rocket): For a peppery bite and a boost of Vitamin K.
Red Onion: For a hint of sweetness and sulfur compounds that support detoxification.
This low-carb cucumber salad features only 3 main ingredients and a high-protein homemade sauce, making it the perfect 10-minute keto side dish.
The Nutritional Science of Cucumber
As a nutritionist, I am often asked if cucumber is “just water.” While it is true that roughly 90-95% of a cucumber is water, its nutritional density shouldn’t be underestimated, especially for those managing blood glucose.
According to the BEDCA (Spanish Food Composition Database), here is the nutritional breakdown per 100g:
- Only 12 kcal.
- Carbohydrates: 2g (with 0.8g of fiber). This makes it virtually “free” in terms of insulin impact.
- Rich in Potassium, Phosphorus, Magnesium, and Vitamin A.
The “Indigestion” Factor: Cucumber contains cellulose, a non-fermentable fiber. For some individuals, this can make it slightly harder to digest. If you find cucumber “repeats” on you, try peeling it or removing the seeds before slicing.
Cucumber is a low-carb superstar; its high water content and minimal glycemic impact make it an ideal vegetable for strict ketogenic protocols.
The High-Protein Skyr Dressing
Most commercial salad dressings are loaded with soybean oil, sugar, and preservatives. To keep this dish “Clean Keto,” we use a base of Skyr.
If you aren’t familiar with it, Skyr is a traditional Icelandic dairy product. Technically, it is a fresh cheese, but it eats like a very thick, creamy yogurt.
Why Skyr? It is significantly higher in protein than traditional yogurt and has a thicker consistency that clings perfectly to the arugula without making it soggy.
How to Make the “Improvised” Sauce (2 Servings)
- 75g Skyr (roughly half a standard container).
- 1 tbsp Mustard (ensure it’s sugar-free).
- Juice of 1/4 Lemon (for Vitamin C and brightness).
- 2 tbsp Whole Milk (to thin the consistency slightly).
- Salt & Pepper to taste.
Preparation Tips
- Slice your red onion into thin slivers and let them sit with a pinch of salt for 5 minutes. This softens the “bite” and makes them more digestible.
- I always advise mixing the sauce immediately before serving. Arugula is a delicate leaf, if it sits in the dressing too long, it wilts. By mixing at the last second, you maintain that peppery, crisp contrast against the cool cucumber.
- This salad is the ideal companion for heavier main courses. Whether it’s a ribeye steak, a salmon fillet, or a keto “flatbread” made from ground almonds and cream cheese, this salad provides the fiber and micronutrients needed to round out the meal.
By using Skyr instead of traditional yogurt, this dressing provides a high-protein, probiotic boost that keeps you satiated longer than oil-based dressings.
Why I Recommend This Recipe to My Patients
- No “exotic” items required. Just cucumber, arugula, and onion.
- Cucumber is one of the lowest-carb vegetables available (2g per 100g).
- Excellent for replenishing fluids and electrolytes (potassium/magnesium) during summer months.
- Provides non-fermentable fiber (cellulose) to support gut motility without causing the bloating associated with high-sugar vegetables.
Conclusion
Eating for your health doesn’t have to be complicated. Sometimes, the most effective “medicine” is a simple bowl of fresh vegetables and a clean, protein-rich dressing. If you’re looking for a way to add volume to your meals without adding carbs, this is the recipe for you.
Discover more low carb recipes:
3-Ingredient Low Carb Cucumber Salad
Ingredients
- 1 cup Cucumber
- 2 cup Arugula
- 1/2 Red onion
Sauce Ingredients
- 1/2 cup Skyr (or Greek yogurt)
- 1 tbsp Mustard ensure it's sugar-free.
- 1/2 tbsp Lemon juice
- 2 tbsp Whole milk to thin the consistency slightly.
- Salt & Pepper to taste.
Instructions
- Thinly slice the onion and let it macerate with a pinch of salt for a few minutes to draw out its moisture.
- Combine all the salad ingredients in a large bowl.
- Prepare the dressing by simply whisking the ingredients together until well combined.
- Toss the dressing with the salad until evenly coated.
Notes
- Slice your red onion into thin slivers and let them sit with a pinch of salt for 5 minutes. This softens the "bite" and makes them more digestible.
- I always advise mixing the sauce immediately before serving.
- This salad is the ideal companion for heavier main courses. Whether it's a ribeye steak, a salmon fillet, or a keto "flatbread".