High-Protein Creamy Cucumber Salad

A refreshingly cool, veggie‑packed salad with a protein‑rich cottage cheese dressing—perfect for a light lunch or an easy barbecue side.

High-Protein Creamy Cucumber Salad

A refreshingly cool, veggie‑packed salad with a protein‑rich cottage cheese dressing—perfect for a light lunch or an easy barbecue side.

High-Protein Creamy Cucumber Salad

A refreshingly cool, veggie‑packed salad with a protein‑rich cottage cheese dressing—perfect for a light lunch or an easy barbecue side.

4

10 min

0 min

10 min

🍽️ Servings

⏱️ Prep

🔥 Cook

⌛ Total

Ingredients

(Serves 4 – 2 cups each)

  • 3 large cucumbers, thinly sliced (≈7½ cups)

  • ½ cup thinly sliced red onion

  • 1 cup low‑fat (1 %) cottage cheese

  • 3 Tbsp white vinegar

  • 2 Tbsp fresh chives, thinly sliced

  • 2 Tbsp fresh dill, chopped (reserve some fronds for garnish)

  • ⅛ tsp salt

  • ¼ tsp ground black pepper

Directions

  1. Prep the veggies – In a large bowl, combine sliced cucumbers and red onion.

  2. Make the dressing – In a blender, combine cottage cheese, vinegar, chives, chopped dill, salt and pepper. Blend until smooth and creamy (about 1 minute).

  3. Finish the salad – Pour dressing over cucumber/onion mix. Gently toss to coat all pieces.

  4. Garnish & serve – Sprinkle with dill fronds. Serve immediately or chill briefly to let flavors meld.

Nutrition

(per serving)

88

12

9

1

🔥 Calories (kcal)

🍞 Carbs (g)

💪 Protein (g)

🥑 Fat (g)

Tips

  • Mandoline magic: For ultra‑even cucumber slices, use a mandoline—or slice thinly and uniformly by hand.

  • Onion tip: To tame sharpness, rinse onions under warm water or soak for 10 minutes before draining.

  • Cucumber choice: English or Persian cucumbers work best—their thin, mild skins are easy to eat and low in carbs.

  • Low‑sodium option: Opt for low- or no‑sodium cottage cheese to keep sodium in check for heart or blood sugar

  • Make‑ahead tip: Store the dressing separately from cucumbers. Combine just before serving to avoid excess moisture.

Want us to personalize this recipe for you? Let us know in your next appointment! >

Want us to personalize this recipe for you?
Let us know in your next appointment! >

Want us to personalize this recipe for you?
Let us know in your next appointment! >

Author

Katrina Shellhouse, RD

Over 10 years of experience in diabetes care and weight management, combining her background in nutrition from culinary school and a Bachelor of Science degree in dietetics. As a wife and mother of three, she enjoys cooking, gardening, and grocery shopping on a budget. Katrina is fueled by her own passion to help clients make meaningful yet achievable lifestyle changes, and she has even lost 80 lbs recently through her diet and strength training journey!

Find out if Reach7 is right for you. Get started today. >

Find out if Reach7 is right for you.
Get started today. >

Find out if Reach7 is right for you. Get started today. >

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