Creamy Cucumber Egg Salad

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 Creamy Cucumber Egg Salad (Light Dinner Weight-Loss Salad)

A refreshing, protein-rich, low-calorie salad perfect for a light dinner. It’s filling, simple, and supports weight management when paired with an overall balanced diet.

 Ingredients

  • 2 medium cucumbers, sliced

  • 1/3 teaspoon salt

  • 3 boiled eggs, chopped

  • 1–2 carrots, diced small

  • 80 g cooked corn (about ½ cup)

  • 2 tablespoons chopped green onion

  • 1–2 tablespoons chopped parsley

  • 3–4 tablespoons thick plain yogurt (Greek yogurt preferred)

  • 1 tablespoon mustard (Dijon or yellow)

  • Optional: black pepper, lemon juice

 Instructions

1️⃣ Prep the Cucumbers

  • Slice cucumbers.

  • Sprinkle with salt and let sit 10–15 minutes.

  • Gently squeeze out excess water to avoid a watery salad.

2️⃣ Prepare the Eggs & Veggies

  • Boil eggs (10 minutes), cool, peel, and chop.

  • Dice carrots finely (you can lightly steam for softer texture).

  • Cook corn if using fresh.

3️⃣ Make the Dressing

  • Mix yogurt + mustard.

  • Add black pepper or a squeeze of lemon if desired.

4️⃣ Combine

  • In a large bowl, mix cucumbers, eggs, carrots, corn, green onion, parsley.

  • Add dressing and toss gently.

  • Chill 15–30 minutes before serving for best flavor.

 Servings

  • Makes: 2 light dinner portions or 3 side servings

  • Serving Size: ~1½ cups

 Nutritional Information (Per Serving – Approximate)

(Based on 2 servings)

  • Calories: 220–250 kcal

  • Protein: 15–18 g

  • Carbohydrates: 18–22 g

  • Fat: 10–12 g

  • Fiber: 3–4 g

Low calorie, moderate protein, and satisfying volume.

 Benefits

✅ High in protein (eggs + yogurt) → keeps you full longer
✅ High water & fiber from cucumbers → supports digestion
✅ Lower calorie dinner option
✅ Balanced carbs from corn & carrots
✅ Probiotic benefits from yogurt

⚠️ Note: No single food causes weight loss. Weight loss happens when your overall daily calorie intake is lower than what you burn.

 Tips for Best Results

  • Use Greek yogurt for thicker, higher-protein dressing.

  • Remove cucumber water to prevent sogginess.

  • Add a squeeze of lemon for freshness.

  • For extra protein: add grilled chicken or tuna.

  • For lower carbs: reduce corn amount.

 Weight Loss Notes

Eating this salad for dinner may help with weight loss if:

  • It replaces a higher-calorie meal.

  • You maintain a calorie deficit overall.

  • You balance meals throughout the day.

Eating it alone without considering total calories will not automatically cause weight loss.

Q & A

Q: Can I eat this every day?
Yes, but rotate vegetables for nutrient variety.

Q: Can I skip eggs?
Yes, replace with chickpeas, tofu, or extra yogurt for protein.

Q: How long does it last in the fridge?
Up to 2 days in an airtight container.

Q: Is this keto?
Not fully, because of corn and carrots. Reduce those for lower carbs.

Q: Can I meal prep this?
Yes, but store dressing separately for best texture.

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