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.
Ingredients and substitutions
Cucumber Tomato Salad
- 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.
- Tomato – I like to use cherry tomatoes (or grape tomatoes) because I find those are easy to slice in half and are bite sized without much work. You could also use roma tomatoes or heirloom tomatoes.
- Red onion – red onion adds a bite to the salad. Shallots or green onion would also work.
- Kalamata olives (optional) – I really love the salty, briny flavor from the olives, but this is optional.
- Flat leaf parsley – flat leaf parsley is a must! It adds so much fresh, herby flavor to the salad. I don’t recommend curly parsley.
Lemon vinaigrette
- 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.
- Extra virgin olive oil – olive oil is a very traditional Mediterranean ingredient and helps to create a simple, delicious dressing for the cucumber and tomatoes. Be sure to use a quality olive oil (with just one source) for the best flavor.
- Spices: Salt, garlic powder, herbs de provence (or italian seasoning) – these simple seasonings create a yummy dressing to flavor the veggies.
How to make Mediterranean cucumber tomato salad
Start by cutting the cucumber into 1/2 inch pieces (cut the cucumber in half lengthwise, then cut those halves in half for 4 long pieces of cucumber. Chop those into 1/2 inch pieces.
Cut the cherry or grape tomatoes in half (or cut a larger tomato into about ½ inch pieces).
Finely chop the red onion, kalamata olives (optional) and flat leaf parsley.
Add all the vegetables to a large bowl.
In a small bowl, combine the lemon juice, olive oil, and spices. Pour this dressing over the veggies and stir well until well coated.
Move to the fridge to allow the flavors to meld together for at least 15 minutes (I prefer an hour if possible).
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.
Other additions
- Other veggies: Capers, roasted red peppers, artichoke hearts, hearts of palm
- Fresh Herbs: Mint, basil, green onion, chives
- Creamy Additions: Feta (regular or dairy free), cubed avocado (add right before serving)
- Extra Flavor Boost: A splash of red wine vinegar (about 2 tablespoons) plus an extra tablespoon of olive oil for added depth
- Plant-Based Proteins: Chickpeas, white beans, lentils
- Grains for a Heartier Salad: Cooked quinoa, rice, or pasta (add extra lemon juice, salt, and olive oil)
- Protein Add-Ins: I really love a quick summer meal that uses my 10 Minute Air Fryer Chicken Bites, or 6 Minute Air Fryer Salmon Cubes. But this would also be great with shrimp or leftover rotisserie chicken.
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.
- Cut the pint of cherry tomatoes in half (or if using a larger tomato, cut into 1/2 inch pieces).
- 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.
- Add all the veggies to a large bowl.
- 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.
- 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
- If using a traditional cucumber with thick skin, peel away most or all the skin and remove the large seeds.
- For the best texture, cut the cucumber into thicker pieces (1/2 inch).
- To mellow out the red onion, soak it in 2 tablespoons red wine vinegar (drain the vinegar before adding the onions to the salad).
- Make this salad about an hour in advance for the best flavor.
- For a sweeter dressing, add a teaspoon or two of maple syrup or honey.
- 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
Common questions
Storage & Make-Ahead Tips
How long does Mediterranean cucumber tomato salad last in the fridge?
This salad stays fresh for 2-3 days, depending on how thick you slice the cucumbers. Over time, the cucumbers will soften as they soak in the dressing, so for the best texture and flavor, enjoy it within 1-2 days.
Can I make this salad ahead of time?
Yes! You can prepare this salad a few hours in advance and store it in the fridge until serving. This allows the flavors to meld while keeping the veggies crisp and refreshing.
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.