Cucumber Egg Yogurt Salad

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Recipe: Cucumber Egg Yogurt Salad

  • Prep time: 10 minutes

  • Cook time: 10 minutes (for eggs)

  • Servings: 2

  • Difficulty: Easy

Ingredients

  • 2 Large Eggs: Hard-boiled or jammy (6-8 minutes).

  • 2 Large Persian Cucumbers: Diced or sliced into half-moons.

  • 1 cup Greek Yogurt: Plain, full-fat or 2% for creaminess.

  • 1 clove Garlic: Minced (optional, but highly recommended).

  • 1 tbsp Fresh Dill or Mint: Finely chopped.

  • 1 tbsp Extra Virgin Olive Oil.

  • 1/2 Lemon: Juiced.

  • Salt & Black Pepper: To taste.

  • Garnish: A pinch of red pepper flakes or sumac.

Instructions

  1. Prep the Eggs: Boil your eggs to your liking. Once cooled, peel and quarter them.

  2. Make the Base: In a medium bowl, whisk together the Greek yogurt, minced garlic, lemon juice, olive oil, and fresh herbs. Season with salt and pepper.

  3. Combine: Fold the diced cucumbers into the yogurt mixture until well-coated.

  4. Assemble: Divide the cucumber-yogurt mixture into two bowls. Top with the quartered eggs.

  5. Finish: Drizzle with a tiny bit more olive oil and sprinkle with red pepper flakes or sumac for a pop of color and heat.

Nutritional Info (Per Serving)

Nutrient Amount
Calories 220 kcal
Protein 18g
Healthy Fats 12g
Carbohydrates 9g
Fiber 1g

Tips for Success

  • Dry Your Cucumbers: After slicing, pat the cucumbers with a paper towel. This prevents the salad from becoming watery.

  • The “Jammy” Factor: For a richer taste, aim for a 7-minute egg. The slightly soft yolk creates a natural sauce when it mixes with the yogurt.

  • Storage: This is best eaten fresh. If you must meal prep, keep the yogurt dressing and cucumbers separate until serving.

Health Benefits

  • Muscle Recovery: High-quality protein from both the eggs and Greek yogurt helps with muscle repair.

  • Gut Health: Greek yogurt is loaded with probiotics, supporting a healthy microbiome.

  • Hydration: Cucumbers are about 95% water, making this a great dinner for staying hydrated.

  • Low Glycemic Index: This meal won’t cause a blood sugar spike, preventing that late-night “sugar crash” hunger.

Q&A

Q: Can I make this vegan?

A: You can swap the yogurt for a thick cashew or soy-based Greek-style yogurt and replace the eggs with pan-seared chickpeas or smoked tofu.

Q: Is this filling enough for dinner?

A: For many, yes! However, if you’ve had a high-activity day, feel free to serve this alongside a side of warm pita bread or over a bed of quinoa.

Q: Can I use dried herbs?

A: Yes, but use them sparingly. Use about 1 teaspoon of dried dill for every tablespoon of fresh.

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