Marinated Cucumber Salad – Healthy Option

Fresh, tangy, and perfect as a side to just about any meal, our marinated cucumber salad beats any store bought version and is light, healthy and refreshing.

The Backstory: You know all those pre-made salads and sides at your local supermarket in the deli and prepared food section? This cucumber salad is often there, ready for you to buy and bring home to enjoy. But there are several differences: the salad at the market is often loaded with sugars, oils, and preservatives, adding lots of calories, saturated fats, and chemicals that aren’t good for your health or your waistline. What’s more: you can prepare this salad at home in only minutes, at far less cost. More of the Backstory after the recipe

Marinated Cucumber Salad - Healthy Option

Crisp, light, and full of zesty seasonings, this salad is the perfect side accompaniment to a sandwich, wrap, grilled entree or simply eaten on its own.
Course Salad, Sides
Cuisine American
Prep Time 10 minutes
Total Time 40 minutes
Servings 4 servings


  • 5 cups (3 medium) cucumbers, sliced
  • 1/4 cup green onions, chopped
  • 1/2 cup seasoned rice wine vinegar
  • 1 tbsp. sugar
  • 2 tbsp. fresh cilantro,finely chopped (optional)


  1. Toss cucumbers with onions and set aside.
  2. Mix vinegar and sugar together and pour over cucumber mixture.
  3. Marinate for 30 minutes under refrigeration.
  4. Sprinkle with chopped cilantro and serve.

Recipe Notes


Nutrition Information Per Serving
Calories:  45
Total Fat: 0g
Saturated Fat: 0g
Trans Fat: 0g
Cholesterol: 0mg
Protein: 1g
Carbohydrates: 10g
Sodium: 220mg
Fiber: 2g

…The Backstory continues: This is a light, refreshing, and truly delicious dish that’s perfect on its own or as a side dish to your favorite wrap, sandwich or grilled chicken or fish recipe. Once you prepare it, simply allow the salad to chill in the refrigerator for 30 minutes before enjoying or serving. Once you make it yourself, you’ll never buy it from the market again.Book cover image

You can find this recipe and many more in my latest cookbook, Healthy Meals for Your Busy Life. In my new book, I’ve created a collection of delicious and satisfying recipes from Orange Cinnamon French Toast with Strawberry Sauce to Glazed Sweet Potatoes — that you can prepare in 30 minutes or less. I know you’ll love them and that they’ll leave you feeling full, satisfied, and happy that you’ve made healthful choices that don’t sacrifice on taste!


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Franceen Friefeld, RD., LD., P.H.Ec.

Franceen Friefeld, RD., LD., P.H.Ec.

Franceen is one of country's leading voices in nutrition and health with 30 + years of experience as a senior food management executive, author, speaker, and TV host. Fran's followers adore her because she believes you should be able to have your kugel and not feel guilty about it. Her recipes, humor, and realistic approach to enjoying food and cutting through the hype of fad diets and quick fixes are what make her approach to a balanced lifestyle loved by so many.
Franceen Friefeld, RD., LD., P.H.Ec.

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