High-Protein Cucumber Salad
Dive into a refreshing high-protein cucumber salad that’s not only creamy but also loaded with over 60 grams of muscle-building goodness—all for just 500 calories! Featuring crunchy cucumbers, zesty Greek yogurt, and a sprinkle of fresh herbs, this dish is perfect for a light lunch or a vibrant side at dinner. Whip it up in minutes and enjoy a guilt-free treat that’s bursting with flavor!
Prep
15
min
Cook
0
min
Serves
4
people
Level
beginner
📝 Ingredients
Serves 4🥬Fresh Produce(4)
- 300g Gurke (10.6 oz)
- Kräuteroptional
- Zitroneoptional
- 20g Zwiebeln (0.71 oz)
🥩Meat & Seafood(1)
- 200g Hähnchen (0.44 lbs)
🥛Dairy & Eggs(1)
- Fetakäseoptional
🫙Pantry Staples(1)
- Olivenöloptional
📦Other(1)
- 200g Skyr (7.06 oz)
Nutrition (per serving)
Calories
202
Protein
24g
Carbs
7g
Fat
8g
👨🍳 Instructions
- 1
Combine cucumber, Skyr, onion, chicken, some herbs, lemon, olive oil, and feta cheese in a bowl.
- 2
Shake vigorously to mix.
💡 Pro Tips
- ✓Dice cucumber to 8-10mm cubes and salt them at 1.5% by weight (4.5g for 300g cucumber) 15 minutes before mixing to draw out excess moisture via osmosis, preventing a watery salad while maintaining crunch through cell wall integrity.technique1.5% salt, 15 minutes, 8-10mm dice
- ✓Shred or cube the 200g cooked chicken to 6-8mm pieces maximum; larger pieces won't absorb the acidic lemon-Skyr dressing evenly, and protein denaturation is already complete, so smaller surface area improves flavor distribution.technique6-8mm pieces
- ✓Add lemon juice and olive oil in a 1:2 ratio (approximately 15ml lemon : 30ml olive oil) before adding Skyr; the acid denatures Skyr's casein proteins slightly, improving emulsification and preventing the dressing from breaking when the alkaline feta is added.ingredient1:2 lemon-to-oil ratio
- ✓Fold ingredients gently for 30-45 seconds rather than vigorous shaking; aggressive mixing ruptures Skyr's delicate whey protein network, causing it to separate and creating a grainy, weeping dressing instead of a creamy coating.timing30-45 seconds gentle folding
- ✓Mince onion to 2-3mm and macerate in lemon juice for 3-5 minutes before adding to salad; acid denatures onion's sulfur compounds (thiosulfates), reducing harshness by up to 40% while softening cell walls slightly for better integration.technique2-3mm mince, 3-5 minutes maceration
Share this recipe
Prep
15
min
Cook
0
min
Serves
4
people
Level
beginner
Share this recipe
High-Protein Cucumber Salad
Dive into a refreshing high-protein cucumber salad that’s not only creamy but also loaded with over 60 grams of muscle-building goodness—all for just 500 calories! Featuring crunchy cucumbers, zesty Greek yogurt, and a sprinkle of fresh herbs, this dish is perfect for a light lunch or a vibrant side at dinner. Whip it up in minutes and enjoy a guilt-free treat that’s bursting with flavor!
📝 Ingredients
Serves 4🥬Fresh Produce(4)
- 300g Gurke (10.6 oz)
- Kräuteroptional
- Zitroneoptional
- 20g Zwiebeln (0.71 oz)
🥩Meat & Seafood(1)
- 200g Hähnchen (0.44 lbs)
🥛Dairy & Eggs(1)
- Fetakäseoptional
🫙Pantry Staples(1)
- Olivenöloptional
📦Other(1)
- 200g Skyr (7.06 oz)
Nutrition (per serving)
Calories
202
Protein
24g
Carbs
7g
Fat
8g
👨🍳 Instructions
- 1
Combine cucumber, Skyr, onion, chicken, some herbs, lemon, olive oil, and feta cheese in a bowl.
- 2
Shake vigorously to mix.
💡 Pro Tips
- ✓Dice cucumber to 8-10mm cubes and salt them at 1.5% by weight (4.5g for 300g cucumber) 15 minutes before mixing to draw out excess moisture via osmosis, preventing a watery salad while maintaining crunch through cell wall integrity.technique1.5% salt, 15 minutes, 8-10mm dice
- ✓Shred or cube the 200g cooked chicken to 6-8mm pieces maximum; larger pieces won't absorb the acidic lemon-Skyr dressing evenly, and protein denaturation is already complete, so smaller surface area improves flavor distribution.technique6-8mm pieces
- ✓Add lemon juice and olive oil in a 1:2 ratio (approximately 15ml lemon : 30ml olive oil) before adding Skyr; the acid denatures Skyr's casein proteins slightly, improving emulsification and preventing the dressing from breaking when the alkaline feta is added.ingredient1:2 lemon-to-oil ratio
- ✓Fold ingredients gently for 30-45 seconds rather than vigorous shaking; aggressive mixing ruptures Skyr's delicate whey protein network, causing it to separate and creating a grainy, weeping dressing instead of a creamy coating.timing30-45 seconds gentle folding
- ✓Mince onion to 2-3mm and macerate in lemon juice for 3-5 minutes before adding to salad; acid denatures onion's sulfur compounds (thiosulfates), reducing harshness by up to 40% while softening cell walls slightly for better integration.technique2-3mm mince, 3-5 minutes maceration