INTRODUCTION

Cucumber Peanut Butter Salad is a crisp, fresh dish with a creamy peanut dressing. It mixes cool cucumber strips with herbs, chilies, and sesame seeds. This salad feels light but is full of flavor. It makes a healthy version of a simple side dish you can eat all week.

If you like bold flavors in a fresh salad, you may also enjoy a spicy twist such as the jalapeno popper cucumber salad, which pairs similar textures with a different kick. This cucumber and peanut mix is low calorie and gluten free, so it works well for many diets.

This recipe is easy to make. It is a lighter option that fits into meal plans for healthy eating. It is also great for meal prep and can be a quick, fresh side for many meals.

WHY YOU WILL LOVE THIS RECIPE

You will love this Cucumber Peanut Butter Salad because it is fresh, fast, and flexible. The cucumbers add water and fiber with very few calories, which helps make this a low calorie dish. The peanut butter adds a small boost of protein and healthy fats that keep you satisfied, making it a good choice as a lighter option or part of a balanced meal.

This salad is gluten free and can be adapted for low carb or diabetic-friendly plans by adjusting the maple syrup amount or swapping it for a sugar-free sweetener. It is also a healthy version of peanut-forward dressings that are often heavy. If you want a snack or small meal that helps with weight control, this salad can be a good for weight loss choice when paired with lean protein or a whole grain.

Because the dressing uses pantry staples, it is a great make-ahead choice and great for meal prep for busy weeks. You can also pair it with simple high protein sides to make a high protein meal.

HOW TO MAKE Cucumber Peanut Butter Salad

Follow these easy steps to make the salad. The method keeps the cucumber crisp and the dressing smooth.

EQUIPMENT NEEDED

Large mixing bowl
Small bowl for dressing
Whisk or fork
Cutting board and knife
Measuring spoons and cup
Serving bowl or storage container

Ingredients You’ll Need :

1 kg (2.2lb) cucumber, chopped into strips, 1/3 cup fresh parsley, chopped, 2 fresh chilies, finely chopped, 2 tbsp sesame seeds, toasted, 1 1/2 tbsp peanut butter, 1 1/2 tbsp soy sauce, 1 tbsp sesame oil, 1 tsp maple syrup, 1 tsp rice vinegar, 2 cloves garlic, minced

STEP-BY-STEP INSTRUCTIONS :

Chop cucumbers into thin strips and place in a large bowl.
Add parsley, chilies, and sesame seeds.
In a separate bowl, whisk together peanut butter, soy sauce, sesame oil, rice vinegar, maple syrup, and garlic until smooth. Add a splash of warm water if needed to reach a pourable consistency.
Pour dressing over cucumbers and toss well.
Serve immediately, garnished with extra sesame seeds if desired.

HOW TO SERVE Cucumber Peanut Butter Salad

Serve this salad cold for the best crunch. It pairs well with grilled fish, chicken, or tofu. For portion control, serve about 1 to 1.5 cups per person as a side. If you make it a main dish, add a palm-sized portion of grilled chicken or a scoop of cooked quinoa to balance the meal.

This salad is a great low calorie side, and it works well as a lighter option at lunch. For a high protein meal, add a boiled egg, canned tuna, or a scoop of edamame on top. Keep dressings light and count the peanut butter calories when you are tracking intake.

STORAGE & FREEZING : Cucumber Peanut Butter Salad

Store the salad in an airtight container in the fridge for up to 2 days. Cucumbers release water over time, so for the best texture, store the salad and dressing separately and toss just before serving. Do not freeze this salad; cucumbers become very soft and watery when frozen. Instead, make one batch of dressing and keep it in the fridge for up to 5 days to mix with fresh cucumber strips.

SERVING SUGGESTIONS

For a balanced plate, serve with baked salmon or grilled chicken and a small portion of brown rice.
For a vegetarian pairing, add chickpeas or baked tofu for more protein.
For a light lunch, serve the salad over a bed of mixed greens and top with a handful of roasted seeds.

If you like simple peanut snacks and treats to go with meals, try the easy-to-make peanut butter banana energy bites as a healthy snack or dessert suggestion after this salad. That pairing keeps the meal in a peanut theme while offering more protein and fiber.

VARIATIONS

Here are ways to change this recipe to match different goals:

Healthier version: Use natural peanut butter with no added sugar and reduce maple syrup to 1/2 tsp or use a sugar-free sweetener. Add extra parsley and a squeeze of lemon for brightness. This keeps the dish lower in added sugar and fits a heart-healthy plan.
High-protein or low-carb version: Turn this into a higher protein meal by adding grilled chicken, shrimp, or 1/2 cup shelled edamame. For a low carb take, skip the maple syrup and use a low-carb sweetener if you need a touch of sweet. This variation can be a high protein meal that is still fresh and low in net carbs.
Air fryer or oven-baked version: While this salad is raw and best cold, you can add a warm, roasted twist by air frying or oven-roasting a protein to top the salad. Try air fryer tofu cubes or oven-baked chicken strips seasoned with sesame and garlic. Cook the protein in the air fryer at 400°F (200°C) for 10–12 minutes until crisp. Adding warm protein creates contrast and makes the salad more filling.

NUTRITION & HEALTH BENEFITS

This salad is low calorie and nutrient dense thanks to cucumber’s high water content and fiber. Peanut butter contributes plant-based protein and healthy unsaturated fats. The soy sauce and sesame oil add flavor with minimal calories when used in small amounts. The parsley boosts vitamin C and antioxidants. Overall, this dish is a balanced side that can support weight loss when paired with lean protein and whole grains.

Because the recipe is naturally gluten free and low in sugar when you cut the maple syrup, it can work for diabetic-friendly meal plans. Always check peanut butter labels if you monitor sodium or added sugar.

FAQs

Q: Is this salad good for weight loss?
A: Yes. This cucumber salad is low calorie and high in water and fiber. Use smaller amounts of peanut butter and maple syrup to keep calories down, and pair with lean protein for a balanced, filling meal that is good for weight loss.

Q: Can I make this salad diabetic-friendly?
A: Yes. To make it diabetic-friendly, reduce or remove the maple syrup and use a sugar-free sweetener if you want sweetness. Monitor portion sizes of peanut butter for carbohydrate and calorie control.

Q: How long does the salad last in the fridge?
A: Store it up to 2 days in an airtight container. For best texture, keep the dressing separate and toss before serving. Cucumbers get soft if dressed too long.

Q: Can I freeze this salad?
A: No. Freezing is not recommended. Cucumbers lose their crunch and become soggy after freezing and thawing. Keep the dressing frozen separately only if you plan to thaw and use with fresh cucumbers later.

Q: Is this salad gluten free?
A: Yes. The recipe is naturally gluten free if you use gluten-free soy sauce or tamari to be sure.

Q: Can I substitute peanut butter with another nut or seed butter?
A: Yes. Almond butter, sunflower seed butter, or tahini work as substitutes. Flavor and fat content will vary, so taste and adjust the dressing.

MAKE-AHEAD TIPS FOR Cucumber Peanut Butter Salad

Chop the cucumber and store it in a sealed container lined with paper towel to absorb extra moisture. Keep chilled until ready to use.
Make the dressing in advance and store it in a small jar for up to 5 days. Shake well before using. This is ideal if you want to assemble salads quickly for a week’s lunches—this recipe is great for meal prep.
If you want the freshest crunch, store components separately: cucumbers in one container and dressing in another. Combine just before serving.
To save time, toast sesame seeds in a pan for 2–3 minutes and store them in a small jar to add right before serving.

Cucumber Peanut Butter Salad