Mediterranean Cucumber and Tomato Salad
Back in 2023, I had my most successful summer garden yet with cherry tomatoes and cucumbers were growing faster than I could keep up with! I absolutely love Mediterranean food, so I decided to do a play on a tabbouleh salad but without the grains. I added a ton of flat-leaf parsley, tossed everything in a simple lemon dressing, and the result was nothing short of incredible. This Mediterranean Cucumber and Tomato Salad quickly became my go-to summer dish, I made it at least 15 times that season!
As someone who has worked with hundreds of clients as a health coach, one of the biggest struggles I saw was getting more veggies into meals—especially for those who weren’t used to cooking at home. My goal has always been to create simple, flavorful recipes that make eating more vegetables easy and enjoyable. This salad is a perfect example!
With just a handful of fresh ingredients, minimal prep, and a bold, zesty flavor, this Mediterranean Tomato and Cucumber Salad checks all the boxes. It’s light yet satisfying, incredibly refreshing, and pairs well with just about anything. If you love Mediterranean flavors, be sure to also try my Mediterranean Black Bean Salad and Mediterranean Chopped Salad for more easy, veggie-packed meals!
This salad is all about fresh, vibrant flavors and satisfying crunch. It’s a no-lettuce salad that comes together in just minutes. It tastes even better a few hours after prepping, making it perfect for summer cookouts. Serve it as a refreshing side with Greek Chicken Bites or crispy air fryer chickpeas, or scoop it up with a gluten free pita and hummus for a light and flavorful snack.
Ingredient spotlight
- Cucumber – using a thin-skinned cucumber is best for this salad. I recommend Persian cucumbers or English cucumbers (hot-house cucumbers wrapped in plastic). These cucumbers don’t have large seeds or a thick skin that needs to be peeled.
- Lemon juice – fresh lemon juice is best for this recipe. I used the juice from a large lemon, 2-3 tablespoons of lemon juice. You could also make this with lime juice, red wine vinegar or apple cider vinegar.
Mediterranean Tomato and Cucumber Salad
Ingredients
- 1 large English cucumber
- 1 pint cherry tomatoes
- 1/4 medium red oinoin
- 1/4 cup kalamata olives (pitted) - optional
- 2 tbsp flat leaf parsley
Lemon Dressing
- 1 large lemon, juiced - 2-3 tablespoons lemon juice
- 2 tbsp olive oil
- 1/2 tsp sea salt
- 1/2 tsp garlic powder
- 1 tsp Herbs de Provence or Italian seasoning
Instructions
- Cut the cucumber into 1/2 inch pieces. To do this, cut the cucumber in half length wise then those halves in half again (making 4 long pieces). Cut those into 1/2 inch pieces.1 large English cucumber
- Cut the pint of cherry tomatoes in half (or if using a larger tomato, cut into 1/2 inch pieces).1 pint cherry tomatoes
- Finely chop 1/4 of a medium red onion, finely chop 2 tablespoons of flat leaf parsley and chop 1/4 cup pitted kalamata olives.1/4 medium red oinoin, 1/4 cup kalamata olives (pitted), 2 tbsp flat leaf parsley
- Add all the veggies to a large bowl.1 large English cucumber, 1 pint cherry tomatoes, 1/4 medium red oinoin, 1/4 cup kalamata olives (pitted), 2 tbsp flat leaf parsley
- In a small bowl or glass measuring cup, add the juice of 1 large lemon, 2 tablespoons olive oil, 1 teaspoon herbs de provence (or italian seasoning) and 1/2 teaspoon each sea salt and garlic powder, Stir well to combine.1 large lemon, juiced, 2 tbsp olive oil, 1/2 tsp sea salt, 1/2 tsp garlic powder, 1 tsp Herbs de Provence or Italian seasoning
- Pour the dressing over the salad ingredients, toss well to combine. Allow to sit for at least 15 minutes (an hour is great in the fridge) to let the flavors come together.
Notes
Top tips
- Use the right cucumber: If using a thick-skinned cucumber, peel some or all of the skin and remove large seeds before chopping.
- Cut cucumbers thicker: Slice them about ½ inch thick to keep them crisp, especially if making leftovers.
- Best herbs to use: Flat-leaf parsley is ideal, but basil or cilantro work as substitutes.
- Mellow the onion’s bite: Soak red onion in 2 tablespoons of red wine vinegar for 5-10 minutes to make it sweeter. Drain before adding.
- Let flavors develop: For the best taste, let the salad sit for an hour before serving.
- Add sweetness if desired: For a slightly sweeter dressing, mix in 1-2 teaspoons of maple syrup or honey.
Storing leftovers
- Fridge: Store leftover tomato cucumber salad in the fridge in an airtight container for up to 3 days. The longer the cucumbers soak in the dressing, the softer they will get, so I recommend eating within 1-2 days for the best texture.
Nutrition Information
Other additions
This salad is incredibly versatile. Keep it light and simple or bulk it up into a satisfying meal. Here are some easy ways to switch things up based on what you have on hand:
- Other Veggies: Capers, roasted red peppers, artichoke hearts, hearts of palm
- Fresh Herbs: Mint, basil, green onion, or chives for extra brightness
- Creamy Additions: Feta (regular or dairy free) or cubed avocado — add just before serving
- Flavor Boosters: A splash of red wine vinegar (about 2 tablespoons) and an extra drizzle of olive oil adds more depth
- Plant-Based Proteins: Chickpeas, white beans, or lentils for extra protein and fiber
- Grains for a Heartier Salad: Cooked quinoa, rice, or pasta — just bump up the lemon juice, olive oil, and salt to balance it out
- Protein Add-Ins: Turn this into a quick summer meal with my 10 Minute Air Fryer Chicken Bites, 6 Minute Air Fryer Salmon Cubes, or use cooked shrimp or leftover rotisserie chicken
Common questions
Can I use a different dressing?
Yes, a balsamic vinaigrette or Greek dressing would work well. The kalamata olive dressing on this Greek salad is my favorite.
Is this salad good for meal prep?
It can work for meal prep, but I would only recommend making it 1-2 days in advance for the best texture.
How to keep cucumbers from getting soggy?
Cucumbers are tough, but I have found that cutting them into thicker pieces helps to keep them from getting soggy in salads.
Really good. Refrigerated leftovers held up well the next day.