Heart Healthy Dilled Cucumber Salad

(5.0)
By Judy Capodanno
Updated 12/28/2025
Dietitian Reviewed: Jane Schwartz, RDN, CLT
Approved for These Diets:
Heart Healthy | Gluten Free | Diabetic | Vegan | Vegetarian
Heart Healthy Dilled Cucumber Salad
Photo Credit: iStock

This cool, refreshing salad is a fantastic low-carb variation of traditional marinated sides, skipping the heavy mayonnaise for a crisp, "quick pickled" vinegar finish. It delivers that satisfying crunch without being loaded with excess sugar or saturated fat.

If you are looking to fill your plate with more nutrient-dense options, be sure to explore our full collection of healthy side dish recipes. We have plenty of fresh and colorful salads that prove eating for heart health can be delicious, vibrant, and satisfying.

Total Time
30 minutes
Servings
4
Calories
49

What Makes This Dilled Cucumber Salad Healthy

This recipe relies on a simple vinegar and water base rather than heavy cream or mayonnaise, making it naturally low in calories and saturated fat. It highlights the hydrating power of fresh cucumbers while keeping the sodium levels modest compared to processed pickles.

Key Health Highlights

  • Low Calorie: At just 49 calories per serving, this is a volume-friendly side dish for weight management.
  • Heart-Smart Fats: By avoiding mayonnaise, this recipe contains 0g of saturated fat.
  • Hydration Boost: Cucumbers have a high water content, helping you stay hydrated.
  • Diabetic Friendly: The low-carb profile helps prevent sharp blood sugar spikes compared to sweeter slaws.
  • Dietitian Approved: Fits Gluten-Free, Vegetarian, and Vegan dietary patterns.
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FAQs About Dilled Cucumber Salad

Yes, this vinegar-based cucumber salad is naturally cholesterol-free and low in saturated fat, making it a great option for a heart-healthy diet.

Soaking cucumbers in salt draws out excess moisture (osmosis). This ensures the dressing doesn't get watered down later and keeps the cucumbers crunchy rather than soggy.

Absolutely. For a creamy version that is still heart-healthy, swap the vinegar mixture for 0% fat Greek yogurt and a splash of lemon juice.

This recipe is generally friendly for blood pressure concerns because it is lower in sodium than commercially jarred pickles. However, always check with your doctor regarding your specific sodium limits.

It is best enjoyed within 24-48 hours. After that, the cucumbers will continue to release water and may lose their signature crunch.

Light & Refreshing Heart-Healthy Sides

If you love the crisp texture of this cucumber salad, you will enjoy our other light and refreshing sides. These recipes are packed with vibrant vegetables and make perfect companions for your next summer barbecue or potluck.

Heart Healthy Veggie Pasta Salad
Heart Healthy Asian Cucumber Salad
Heart Healthy Roasted Vegetables
Heart Healthy Mediterranean Potato Salad

Perfect Pairing for Chicken & Fish

Turn this simple side dish into a complete heart-healthy meal by serving it alongside one of these lean protein mains. From grilled chicken to seared tuna, these recipes perfectly complement the tangy crunch of pickled cucumbers.

Heart Healthy Grilled Chicken Kebabs
Heart Healthy Balsamic Chicken
Heart Healthy Sesame Tuna Steak
Grilled Turkey Burger
Grilled Salmon with Asparagus

Troubleshooting Tips

  • Salad Too Watery? This usually happens if the cucumbers weren't salted long enough or drained well. Don't skip the salting step! You can also pat the slices dry with a paper towel before tossing with dressing.
  • Too Salty? If you rinsed the cucumbers after salting but it still tastes too salty, add a splash more water or a pinch more sugar to balance it out. Next time, rinse them more thoroughly.
  • Not Tangy Enough? Add a splash more vinegar or a squeeze of fresh lemon juice right before serving to brighten the flavors.

Healthy Variations

  • Creamy Greek Yogurt: Add a dollop of 0% fat Greek yogurt to the dressing for a creamy, high-protein twist that mimics a traditional creamy cucumber salad without the mayo.
  • Spicy Kick: Add a pinch of red pepper flakes or increase the hot sauce for a spicy pickled flavor.
  • Tomato & Onion: Toss in halved cherry tomatoes and thinly sliced red onions for extra color, flavor, and antioxidants.

Ingredients

Recipe yields 4 servings

Directions

  1. Step 1

    Trim ends of cucumber and slice thinly. There should be about two cups. Sprinkle salt over the cucumber slices and allow to stand in a colander while you prepare the other ingredients.

  2. Step 2

    In a measuring cup, combine vinegar, water, sugar and pepper sauce. Rinse cucumber slices and drain on paper towels. In a large bowl, toss cucumber and dill together with the dressing.

  3. Step 3

    The salad can be served immediately but improves if refrigerated for several hours for the flavors to blend.

Nutrition Facts

Serving Size:
1/2 cup

49
Calories
0
g
Fat
0
mg
Cholesterol
154
mg
Sodium
11
g
Carbs
0
g
Sat. Fat
1
g
Fiber
1
g
Protein

Alternative Cooking Methods

  • Mandoline Slicer: For paper-thin, uniform slices that absorb the marinade quickly, use a mandoline slicer (be careful and use the guard!).
  • Knife Cut: For a heartier crunch, slice the cucumbers slightly thicker (about 1/8 to 1/4 inch) with a sharp chef's knife.
  • Quick Pickle: If you are in a rush, you can skip the salting step, but serve the salad immediately as it will water down faster.

Serving & Storage Tips

  • Serve Chilled: This salad tastes best when served ice cold. Let it chill in the fridge for at least 30 minutes before serving to allow the flavors to meld.
  • Storage: Store leftovers in an airtight container in the refrigerator for up to 2 days.
  • Drain Before Serving: If the salad sits for a while, the cucumbers will release more water. Simply drain off the excess liquid before plating to keep the dressing flavorful.
  • Not Freezer Friendly: Do not freeze this salad; the cucumbers will become mushy upon thawing.

What to Serve with This Heart Healthy Dilled Cucumber Salad

This salad shines as a palate cleanser alongside rich or grilled proteins.

  • Salmon: The acidity cuts through the richness of fatty fish. Try it with a grilled or baked salmon fillet.
  • Grilled Chicken: Serve alongside simple grilled chicken breasts or kebabs for a light summer meal.
  • Burgers: A perfect low-carb alternative to fries when served next to a turkey or veggie burger.
  • Potluck Spread: It holds up well on a buffet table, making it a great companion to potato salad and coleslaw at BBQs.

Ingredient Substitutions

For Sugar:  To reduce carbs further, swap the sugar for a granulated monk fruit sweetener or stevia blend.

For White Balsamic Vinegar:  You can use apple cider vinegar, rice vinegar, or regular white vinegar. Apple cider vinegar adds a nice tang and probiotic benefits.

For Fresh Dill:  If fresh dill isn't available, use dried dill weed. Use about 1 teaspoon of dried dill for every tablespoon of fresh.

For Cucumbers:  English (hothouse) cucumbers or Persian mini cucumbers work great and often don't require peeling or seeding.

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