Creamy Cucumber Salad – Zero to Low Point Delight
Indulge in the fresh, crisp flavors of a delicious creamy cucumber salad made completely Weight Watchers-friendly! This vibrant and nutrient-packed salad is incredibly easy to make, packed with crunchy vegetables, and coated in a light, tangy, protein-rich dressing that won’t sabotage your SmartPoints budget.
Whether you’re preparing a light lunch, need a flavorful side dish, or simply want a low-point snack packed with nutrients, this salad is a true go-to. Thanks to the freshness of cucumbers, the sweetness of carrots, and the acidity of ripe tomatoes—all brought together in a creamy dressing—this dish is a guilt-free comfort that feels indulgent.
📋 Recipe Overview
- Servings: 4
- Prep Time: 15 minutes
- Chill Time (optional): 15–30 minutes
- SmartPoints (WW Blue/Green/Purple): 0 to 1 point per serving
- Difficulty: Easy
- Cuisine: Light / Healthy / Weight Watchers
🛒 Ingredients (With Smart WW-Friendly Alternatives)
| Ingredient | Quantity | Notes |
|---|---|---|
| Baby cucumbers | 3 (approx. 1.5 cups sliced) | Thinly sliced, skin on |
| Carrot | 1 small (approx. 1/2 cup diced) | Peeled and diced |
| Tomato | 1 medium (approx. 1/2 cup diced) | Chopped |
| Red onion | 1/4 small (approx. 2 tbsp) | Thinly sliced into rings |
| Non-fat plain Greek yogurt | 1/2 cup | 0-point creamy base |
| Light mayonnaise | 1 tbsp | Optional – adds creaminess for 1 SmartPoint |
| Apple cider vinegar or lemon juice | 1 tbsp | For tang |
| Garlic powder | 1/2 tsp | Optional seasoning |
| Salt & pepper | To taste | Adjust to preference |
| Fresh dill or parsley | 1 tsp (optional) | For flavor and garnish |
🧑🍳 Step-by-Step Instructions
1. Prepare the Vegetables
Start by washing all the vegetables thoroughly. Pat dry. Thinly slice the baby cucumbers (leave the peel on for extra fiber), dice the peeled carrot into small chunks, and dice the tomato. If using red onion, cut it into thin rings or slices for flavor and crunch.
2. Create the Creamy Base
In a small bowl, combine the non-fat Greek yogurt, light mayonnaise (if using), garlic powder, vinegar or lemon juice, salt, and pepper. Mix until smooth. The Greek yogurt gives the salad protein and tang, while light mayo adds a traditional creamy mouthfeel without the calories of full-fat mayo.
3. Mix the Salad
Add all chopped vegetables to a large mixing bowl. Pour the creamy dressing over the vegetables. Using a silicone spatula or large spoon, fold gently until every piece is coated evenly with the dressing.
4. Chill Before Serving (Optional)
For best flavor, cover the salad and refrigerate for 15–30 minutes. This allows the flavors to meld and the cucumbers to slightly absorb the creamy coating, giving you a more flavorful bite.
5. Garnish and Serve
Top with fresh chopped dill, parsley, or even chives. Serve immediately or portion out into meal prep containers for grab-and-go meals.
💙 Why This Recipe Works for Weight Watchers
- Zero-Point Base Ingredients: Cucumber, carrots, and tomatoes are all zero-point on most WW plans.
- Protein-Rich Greek Yogurt: Non-fat Greek yogurt adds richness and creaminess while keeping the salad light and satisfying.
- Customizable Dressing: You can make the dressing entirely zero-point or slightly indulgent by adding a touch of light mayo.
- Volume Eating Friendly: This salad is big in volume but low in calories and SmartPoints, helping you stay fuller longer.
🥒 Nutritional Information (Per Serving – 4 Servings Total)
| Nutrient | Approximate Value |
|---|---|
| Calories | 45 kcal |
| Protein | 4g |
| Carbs | 5g |
| Fat | 1g |
| Fiber | 1.5g |
| Sugar | 2g |
| Sodium | ~100mg (varies by seasoning) |
These values are approximate and can vary based on brands used.
💙 SmartPoints Breakdown
| Ingredient | Points per Serving (Blue/Green/Purple) |
|---|---|
| Baby cucumbers | 0 |
| Carrot | 0 |
| Tomato | 0 |
| Red onion | 0 |
| Non-fat plain Greek yogurt | 0 |
| Light mayonnaise (1 tbsp for entire recipe) | 1 (or omit for 0 total) |
| Apple cider vinegar/lemon juice | 0 |
| Spices & herbs | 0 |
Total SmartPoints per serving:
- With mayo: 1 SmartPoint
- Without mayo: 0 SmartPoints
📝 Variations and Tips
✔️ Make it Dairy-Free
Substitute the Greek yogurt with a plant-based plain yogurt (unsweetened) for a vegan version.
✔️ Add Protein
Mix in a chopped boiled egg or canned tuna (in water, drained) for a protein-boosted lunch option.
✔️ Meal Prep Friendly
This salad keeps well in the fridge for 2–3 days. Store in an airtight container and stir before serving.
✔️ Crunch Factor
For extra crunch, add thinly sliced bell peppers or shredded cabbage (both 0 points).
📚 How to Serve This Salad
- As a refreshing lunch or snack on its own
- As a side to grilled chicken or fish
- Inside a whole wheat wrap or pita
- As a base layer under grilled tofu or shrimp