This refreshing Cucumber Mint Feta Salad is the perfect light dish for warm weather. Crisp cucumbers are tossed with fresh mint and tangy feta cheese, dressed in a simple lemon-olive oil vinaigrette. It’s quick to make, incredibly cooling, and ideal as a side or a standalone snack.

FULL RECIPE

Ingredients

• 2 large cucumbers, thinly sliced
• 1/4 cup fresh mint leaves, chopped
• 1/2 cup crumbled feta cheese
• 2 tablespoons red onion, finely sliced
• 1 tablespoon fresh lemon juice
• 2 tablespoons extra virgin olive oil
• Salt and black pepper to taste

Directions

1. In a large mixing bowl, combine sliced cucumbers, chopped mint, and red onion.
2. Drizzle with lemon juice and olive oil. Toss gently to coat.
3. Add crumbled feta cheese and toss lightly to mix without breaking the feta too much.
4. Season with salt and pepper to taste.
5. Chill for 10–15 minutes before serving for best flavor.

Nutritional Information 

• Calories: 140
• Total Fat: 11g
• Saturated Fat: 4g
• Trans Fat: 0g
• Cholesterol: 17mg
• Sodium: 240mg
• Total Carbohydrates: 6g
• Dietary Fiber: 1g
• Sugars: 3g
• Protein: 3g
• Vitamin A: 8% DV
• Vitamin C: 12% DV
• Calcium: 10% DV
• Iron: 4% DV

Health Benefits of Cucumber Mint Feta Salad

This salad is a powerhouse of nutrients, thanks to fresh cucumbers, mint, and feta cheese. Cucumbers are hydrating and low in calories, rich in antioxidants and vitamins such as vitamin K. Mint offers digestive benefits and a refreshing taste, while feta cheese provides protein and calcium. The combination creates a nutrient-dense yet light dish perfect for maintaining a balanced diet.

Hydration and Cooling Effects

Cucumbers are composed of about 95% water, making this salad exceptionally hydrating, especially during hot weather. The mint adds a cooling sensation that complements the natural water content of cucumbers, making it a refreshing choice to help cool down the body and stay hydrated throughout the day.

Digestive Support from Mint

Mint is widely known for its soothing effects on the digestive system. It helps alleviate indigestion, bloating, and gas, making this salad not only delicious but also supportive of gut health. The aromatic oils in mint stimulate digestive enzymes, promoting smoother digestion.

Role of Feta Cheese in the Salad

Feta cheese adds a salty, tangy flavor that contrasts beautifully with the fresh ingredients. It is also a good source of protein and calcium, essential for muscle function and bone health. Compared to many other cheeses, feta is lower in fat and calories, making it a healthier option in moderation.

Low-Calorie and Weight-Friendly Dish

This salad is naturally low in calories but high in flavor and texture, making it ideal for those watching their weight. The high water content and fiber from cucumbers contribute to feelings of fullness, helping to curb overeating while delivering important nutrients.

Versatility and Serving Suggestions

Cucumber Mint Feta Salad can be served as a side dish with grilled meats, seafood, or vegetarian meals. It also works well as a light lunch or appetizer. You can customize it by adding other fresh herbs, nuts like pistachios or walnuts for crunch, or a splash of balsamic vinegar for additional flavor.

Quick and Easy Preparation

One of the great advantages of this salad is its simplicity. It requires minimal chopping and no cooking, which means it can be prepared quickly for busy weeknights or last-minute gatherings. This makes it an excellent go-to recipe for healthy eating without sacrificing convenience.

Seasonal and Fresh Ingredients

Using fresh, seasonal cucumbers and mint elevates the flavor profile of this salad. Seasonal produce tends to be more flavorful and nutritious. This recipe highlights how few quality ingredients, when fresh, can come together to make an outstanding dish.

Cultural Inspirations and Mediterranean Influence

The use of feta cheese and olive oil hints at Mediterranean cuisine, which is celebrated for its heart-healthy fats and fresh vegetables. This salad aligns well with the Mediterranean diet principles, focusing on whole foods, healthy fats, and plant-based ingredients.

Suitable for Various Diets

This salad fits nicely into vegetarian and gluten-free diets. It can also be adapted for low-carb or keto eating by adjusting ingredients if needed. The balance of fresh vegetables, herbs, and cheese makes it accessible to many dietary preferences without complicated substitutions.

Enhancing Flavor with Simple Ingredients

The bright acidity of lemon juice in the dressing helps to balance the richness of feta and the earthiness of cucumber. Olive oil adds a smooth texture and depth of flavor. This harmony of ingredients shows how simple components can combine to create a complex and satisfying taste.

Potential Additions and Variations

For those looking to experiment, adding cherry tomatoes or olives can bring bursts of sweetness or briny contrast. Toasted nuts or seeds can add crunch, while a sprinkle of chili flakes can introduce heat. These variations allow the salad to be tailored for different occasions or personal preferences.

Sustainability and Eating Local

Using fresh, local cucumbers and herbs supports sustainable eating practices. Growing your own herbs like mint or sourcing from local markets reduces the carbon footprint and ensures the freshest ingredients. This salad encourages mindful consumption of seasonal produce.

Storage Tips and Shelf Life

To keep the Cucumber Mint Feta Salad fresh and crisp, store it in an airtight container in the refrigerator. It’s best enjoyed within 1 to 2 days, as cucumbers tend to release water and become soggy over time. To maintain the salad’s texture, consider storing the dressing separately and tossing just before serving. Proper storage ensures the flavors stay vibrant and the ingredients retain their refreshing crunch.

Pairing Cucumber Mint Feta Salad with Other Dishes

This salad pairs exceptionally well with a variety of dishes, enhancing meals without overpowering other flavors. It complements grilled proteins like chicken, fish, or lamb by providing a fresh, tangy contrast. It also works beautifully alongside Mediterranean staples such as hummus, pita bread, or roasted vegetables. Because of its lightness and brightness, it can balance heavier, richer dishes, making it a versatile side that elevates any meal.

Conclusion

The Cucumber Mint Feta Salad is a versatile, nutritious, and flavorful dish that suits many occasions and dietary needs. Its combination of hydration, digestive benefits, and balanced nutrition makes it more than just a side salad—it’s a refreshing way to nourish the body and enjoy seasonal ingredients. Whether you serve it at a casual lunch or as part of a Mediterranean-inspired dinner, this salad is a delightful, easy-to-make option that pleases both the palate and the body.