Name: Cucumber and Peanut Salad
Prep time: 10 min
Cook time: 5 min
Total time: 15 min
Cuisine: Asian
Ingredients: 500 g cucumbers, cut into long thin strips; 2 tbsp toasted peanuts; 2 tbsp toasted sesame seeds; 3 cloves garlic, minced; 1 small chili pepper, finely chopped; 2 tbsp green onions, chopped; 1 tbsp olive oil; 1 tbsp soy sauce; 1 tsp maple syrup; Salt to taste

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INTRODUCTION

Cucumber and Peanut Salad is a fresh, crunchy dish that feels light and bright. This salad uses thin strips of cucumber, toasted peanuts, sesame seeds, garlic, and a hot oil dressing for a simple, tasty bite. It is a healthy version of a classic Asian-style salad that is quick to make and full of fresh flavor.

This salad is a great option if you want a low calorie, gluten free side or a light lunch. If you want more spice or protein, you can easily add chili, tofu, or cooked chicken. For a similar fresh idea with a spicy twist, try this jalapeño popper cucumber salad for another bright, crunchy dish.

WHY YOU WILL LOVE THIS RECIPE

You will love this Cucumber and Peanut Salad because it is fast to make, low in calories, and a lighter option for a busy week. It is great for meal prep and keeps well in the fridge for a day or two. The salad gives a good mix of crunch and savory heat, and the toasted peanuts add satisfying texture.

This recipe is a healthy version of a nut-sesame salad. It can be diabetic-friendly with low added sugar thanks to just a teaspoon of maple syrup for balance. The salad is naturally gluten free and can be made low carb by lowering the maple syrup or swapping with a sugar-free sweetener. It is also a good for weight loss meal when served in controlled portions because cucumber is very low in calories and high in water and fiber.

HOW TO MAKE Cucumber and Peanut Salad

This salad comes together in about 10 minutes. Start with cold cucumbers cut into long thin strips, toast some peanuts and sesame seeds, and make a hot oil dressing over garlic, chili and green onion. Toss everything together and serve right away for the best crunch.

For more ideas that pair well with fresh fruit salads, you might like this refreshing watermelon and mint salad for a sweet counterpoint on a warm day.

EQUIPMENT NEEDED

Sharp knife, mandoline, or spiralizer (for thin cucumber strips)
Cutting board
Dry skillet for toasting peanuts and sesame seeds
Small heatproof bowl for dressing
Spoon or small whisk for mixing dressing
Large bowl to toss the salad
Measuring spoons

Ingredients You’ll Need :

500 g cucumbers, cut into long thin strips, 2 tbsp toasted peanuts, 2 tbsp toasted sesame seeds, 3 cloves garlic, minced, 1 small chili pepper, finely chopped, 2 tbsp green onions, chopped, 1 tbsp olive oil, 1 tbsp soy sauce, 1 tsp maple syrup, salt to taste

STEP-BY-STEP INSTRUCTIONS :

Wash and cut your cucumbers into long strips. You can do this with a knife, mandoline, or spiralizer. Place them in a bowl. Toast the peanuts in a dry skillet over medium heat until golden and fragrant, about 3 to 5 minutes. Set aside to cool slightly, then chop the peanuts. Combine the minced garlic, chopped chili, and green onions in a heatproof bowl. Heat the olive oil until shimmering, then pour it over the garlic chili onion mix. Stir in soy sauce, maple syrup, and salt to taste. Mix well. Pour the dressing over the cucumbers, add the toasted peanuts and sesame seeds, and mix gently. Serve immediately for maximum crunch, or let sit for 5 to 10 minutes to let flavors mingle.

HOW TO SERVE Cucumber and Peanut Salad

Serve this salad chilled or at room temperature. For a light lunch, portion about 1 to 1.5 cups per person. If you use it as a side, serve about 1/2 cup to 3/4 cup per person. The salad is low calorie and fills you with water and fiber, so small portions can still feel satisfying.

For a balanced meal, serve the salad next to a whole grain like brown rice or quinoa and a lean protein like grilled chicken or baked tofu. The salad adds a crisp, fresh contrast that works well with warm grains or roasted vegetables.

STORAGE & FREEZING : Cucumber and Peanut Salad

Store the salad in an airtight container in the fridge for up to 24–48 hours. Cucumber releases water over time, so the salad is best eaten the day you make it or the next day for best texture. If you plan to keep it longer, store the dressing separately and toss just before serving. Do not freeze this salad; freezing ruins the cucumber’s crisp texture and changes the nut oils.

SERVING SUGGESTIONS

For a balanced plate, pair with grilled chicken breast and a small serving of brown rice for a heart healthy and filling meal.
For a vegetarian plate, add pan-fried tofu or edamame for extra protein and texture. This makes it a high protein meal when you add those elements.
For a light snack, serve a small bowl with a handful of fresh herbs like cilantro or mint.
For portion control, serve in small bowls and add protein or grains on the side to control calories if you are trying to lose weight. For more fresh, low-calorie salads, check this sweet and spicy chicken peach salad to pair with lean protein ideas.

VARIATIONS

Healthier version: Use a neutral oil like avocado oil or a smaller amount of oil and add more garlic and lemon juice to boost flavor without extra calories. Replace maple syrup with a small amount of stevia or leave it out for a lower sugar option. This creates a lighter option that still tastes bright.
High-protein or low-carb version: Add 100–150 g of grilled chicken, shrimp, or firm tofu. For a low-carb choice, skip the maple syrup or use a low-carb sweetener and add more peanuts and seeds for protein and healthy fat. This becomes a true high protein meal with the added protein and keeps carbs low.
Air fryer or oven-baked version: You can roast the peanuts and sesame seeds in the oven or air fryer instead of toasting in a pan. Spread peanuts on a tray and roast at 180°C (350°F) for 5–8 minutes in the oven or 4–6 minutes in an air fryer until golden. For a warm variation, air fry or oven-roast thin cucumber slices briefly (1–3 minutes) to give a slightly charred edge, then toss with dressing. Roasted tofu or chickpeas from the air fryer make a crunchy, protein-rich topping.

FAQs

Q: Is this salad good for weight loss?
A: Yes. This salad is low calorie and high in water and fiber from cucumber. Use modest amounts of oil and control nuts for calories. It is a good for weight loss when part of a balanced plan.

Q: Is this recipe diabetic-friendly?
A: It can be. The recipe uses only a teaspoon of maple syrup. For stricter blood sugar control, skip the syrup or use a sugar-free sweetener. Keep portions of peanuts in mind because nuts add calories.

Q: How long does the salad last in the fridge?
A: Keep it in an airtight container for 24–48 hours. For best crunch, store the dressing separately and add it just before serving.

Q: Can I make this gluten free?
A: Yes. Use a gluten free soy sauce or tamari. The rest of the ingredients are naturally gluten free.

Q: Can I add more protein to make this a full meal?
A: Absolutely. Add cooked chicken, shrimp, edamame, or baked tofu to make a high protein meal. These options keep the dish filling and balanced.

Q: Are peanuts necessary? Can I use other nuts?
A: Peanuts give a classic flavor and crunch, but you can swap for toasted cashews, almonds, or sunflower seeds for a nut-free option. Be mindful of allergies.

MAKE-AHEAD TIPS FOR Cucumber and Peanut Salad

Prep cucumbers, chop peanuts, and mix dry sesame seeds in separate containers the day before. Keep them cold and covered.
Make the dressing and store it in a small jar in the fridge. Reheat the oil slightly before pouring it over the garlic if you like the toasted garlic note.
For meal prep, pack the salad components in separate compartments: cucumbers, dressing, and nuts. Combine just before serving to keep cucumbers crisp. This makes the recipe great for meal prep and quick lunches.

Cucumber and Peanut Salad