The refreshing crunch of cucumbers paired with tender pasta and a creamy Greek yogurt dressing makes this cucumber pasta salad a delightful addition to your summer table. It’s perfect for those days when you crave something light yet satisfying, filled with the fresh flavors of dill, lemon, and feta. Whether you’re planning a picnic, prepping your lunches, or looking for a side dish that will complement your grilled meals, this salad is a versatile choice. It’s easy to prepare, keeps well in the fridge, and can be adjusted to your taste by adding chickpeas, olives, or even grilled chicken for a heartier variation.
Full Recipe:
Ingredients:
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8 oz whole wheat rotini or your preferred pasta
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2 large cucumbers, diced
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1 cup cherry tomatoes, halved
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1/4 red onion, finely sliced
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1/2 cup crumbled feta cheese
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1/4 cup fresh dill, chopped
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1/4 cup fresh parsley, chopped
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1/4 cup Greek yogurt
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2 tablespoons olive oil
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1 tablespoon lemon juice
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1 teaspoon Dijon mustard
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Salt and pepper to taste
Directions:
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Cook pasta according to package instructions until al dente. Drain and rinse under cold water to stop the cooking.
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In a large bowl, combine diced cucumbers, cherry tomatoes, red onion, feta, dill, and parsley.
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In a small bowl, whisk together Greek yogurt, olive oil, lemon juice, Dijon mustard, salt, and pepper until creamy.
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Add the cooked, cooled pasta to the vegetables, then pour the dressing over and toss to combine thoroughly.
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Taste and adjust seasoning as needed. Serve immediately or chill for 30 minutes for a colder salad.
Prep Time: 15 minutes | Cooking Time: 10 minutes | Total Time: 25 minutes
Kcal: 280 kcal | Servings: 4 servings
Why Cucumber Pasta Salad Deserves a Place in Your Meal Rotation
Cucumber pasta salad is more than just a quick lunch option; it’s a dish that brings together the crisp freshness of cucumbers with the satisfying comfort of pasta, tied together with a creamy Greek yogurt dressing that feels indulgent while remaining healthy. This salad is vibrant, cooling, and versatile enough to fit seamlessly into family dinners, meal prep routines, potlucks, or picnics. Unlike heavy mayo-based salads, this recipe keeps the dish light and nourishing while still offering a creamy texture, making it a perfect choice for those who want to eat healthily without compromising on taste.
In the world of pasta salads, cucumber pasta salad is a standout for its simplicity and flexibility. You can customize it with additional vegetables, herbs, and proteins to match your preferences while retaining the core refreshing and tangy taste that makes it a crowd-pleaser.
Nutritional Benefits: A Salad That Supports Wellness
One of the most attractive features of cucumber pasta salad is its nutritional profile. Cucumbers are hydrating and low in calories while being rich in antioxidants, which can help combat inflammation and protect your skin during hot weather. When paired with whole wheat or high-fiber pasta, the salad provides a satisfying amount of complex carbohydrates, promoting sustained energy levels throughout your day.
The creamy Greek yogurt dressing offers a good source of protein and probiotics, aiding digestion and contributing to gut health while adding creaminess without the heaviness of mayonnaise. Adding fresh herbs like dill and parsley elevates the nutritional value further, providing vitamins and minerals while delivering aromatic freshness that brightens every bite.
Perfect for Meal Prep and Busy Lifestyles
If you’re someone who wants healthy meals ready without fuss during your busy week, cucumber pasta salad is an excellent option for meal prep. It can be prepared in under 30 minutes, stored easily in airtight containers, and maintains its flavor and texture for up to 3 days in the fridge. Unlike many salads that wilt quickly, cucumbers and pasta hold up well, ensuring that your lunches remain crisp and enjoyable throughout the week.
Additionally, this salad is portable, making it ideal for work lunches, picnics, and potlucks. It’s a dish that travels well and can be served chilled or at room temperature, giving you the flexibility to enjoy it wherever you are.
A Versatile Base for Endless Variations
Cucumber pasta salad is a versatile canvas that can be adapted to your dietary preferences or what you have available in your fridge. You can add chickpeas or grilled chicken to boost the protein content, or incorporate olives, red peppers, or artichoke hearts for a Mediterranean flair.
For those who enjoy a bit of crunch, adding sunflower seeds, pumpkin seeds, or nuts can elevate the texture and nutritional value. If you prefer a vegan version, you can swap out the Greek yogurt with a plant-based yogurt alternative and use vegan feta or omit the cheese entirely while still maintaining a rich, creamy dressing by adding a touch of tahini or avocado.
Seasonal and Family-Friendly
Cucumber pasta salad is especially suitable for summer months when cucumbers are at their peak, but it is equally enjoyable year-round. It’s a family-friendly dish that encourages the consumption of vegetables in a form that even picky eaters will find appealing, thanks to the comforting familiarity of pasta.
This salad can be served as a standalone meal for a light lunch, as a side dish for grilled meats or fish, or as part of a picnic spread with sandwiches, fruit, and lemonade. Its bright colors and fresh flavors also make it visually appealing, encouraging a balanced plate.
Tips for the Best Cucumber Pasta Salad
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Use crisp, fresh cucumbers: English cucumbers or Persian cucumbers work best due to their mild flavor and minimal seeds.
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Salt and drain cucumbers if needed: If you want to prevent excess water, lightly salt diced cucumbers and let them drain for 10 minutes before adding them to your salad.
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Cook pasta al dente: This helps maintain a firm texture that won’t become mushy as the salad sits.
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Chill before serving: Allowing the salad to sit for at least 30 minutes enhances the flavor as the dressing melds with the vegetables and pasta.
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Adjust seasoning before serving: Cucumbers can release water over time, slightly diluting the seasoning, so taste and adjust salt and lemon juice as needed before serving.
Serving Suggestions and Pairings
Cucumber pasta salad pairs beautifully with grilled chicken skewers, lemon herb salmon, or a simple turkey sandwich, making it a versatile companion for your meals. It can also be served alongside grilled vegetables or falafel for a plant-based plate.
For beverages, pair it with iced herbal tea, citrus-infused water, or a light white wine like Sauvignon Blanc to complement its refreshing taste.
Why This Salad Supports a Sustainable Lifestyle
In addition to supporting your health, cucumber pasta salad aligns with a sustainable lifestyle. Cucumbers are often available locally and can be sourced from farmers’ markets, reducing your carbon footprint while supporting small-scale farmers. Using whole wheat pasta adds a whole grain element to your meals, which has a lower environmental impact compared to meat-heavy dishes.
Moreover, the dish’s ability to be stored and consumed over several days reduces food waste while providing a practical way to incorporate vegetables into your daily meals without constant cooking.
Conclusion:
Refreshing, nutritious, and adaptable, cucumber pasta salad is a recipe that brings together simplicity, wellness, and satisfaction in every bowl. It encourages balanced eating, supports meal prep goals, and offers endless opportunities for personalization without sacrificing its core identity as a crisp, creamy, and vibrant dish.
Whether you are looking for a quick meal to fit into your busy lifestyle, a healthy dish to add to your summer gatherings, or a simple way to introduce more vegetables into your family’s diet, cucumber pasta salad is a recipe worth keeping in your rotation. It embodies the beauty of seasonal, plant-forward cooking that is as delightful to eat as it is to prepare.