Quick and Easy Cucumber in Greek Yogurt Sauce

Having 2 somewhat aged yet still serviceable cucumbers I swore to my wife that I would eat, I riffed off a recipe I read *somewhere* this past year and made the following cucumber salad.


  • 2 peeled cucumbers, cut lengthwise into quarters, then (more or less) cubed
  • 1 or 2 containers of the 7oz. Fage Greek yogurt (I actually used maybe 10 oz. because I was using up an already-opened half-container – one *or* two would work fine, depending on how creamy you’d like it to be)
  • 2 tablespoons extra virgin olive oil
  • 1 scallion, chopped thin
  • 2 teaspoons dried dill
  • 2 teaspoons salt (or more to taste)
  • 12 turns of the pepper mill
  • 1 tablespoon balsamic vinegar
  • 2 teaspoons minced garlic (I have the kind that comes in a jar – fresh garlic might require less)

Except for the cucumbers and scallion, I mixed the ingredients above together for about 2 minutes, then poured over the cucumbers which I had put in a 2-quart container. I mixed gently, then chilled.

This came out pretty good, though next time I might add a bit more dill – you can easily over-dill a dish in my opinion so I wanted to show some restraint here. I would probably not use the balsamic vinegar again. Instead I would use an apple cider vinegar or other lighter-colored vinegar as the dark balsamic, if I had used any more, would have turned the mixture a somewhat unpleasant brownish color which would have detracted from it’s ‘curb appeal’.

I’d say that this serves 4, and each serving would be:

Calories: 160
Fat: 10g
Sat fat: 3g
Carbs: 10g
Net Carbs: 9g (really 6g*)
Protein: 8g

*Note that Greek yogurt contains ‘sham carbs’ – the carbs listed on the label are higher than what the yogurt really contains because the carb counts is of the *milk that makes the yogurt* – once the yogurt is fermented, some of those sugars get turned into lactic acid which doesn’t count as a ‘carb’.

3 thoughts on “Quick and Easy Cucumber in Greek Yogurt Sauce

  1. Sounds great! Will try your oatmeal substitute this afternoon. Thanks for sharing these recipes! Son and girlfriend doing a 5K in Central Park at 11:59 pm New Year’s Eve! I can’t even walk that! Hope to hear more from you this new year ~ Happy 2014! ME

  2. I regularly eat this during the summer. Sliced cucumber ( I use a mandolin to slice very thin), salted and left to drain for an hour or more. Then mixed with Full Fat sour cream and Full Fat plain yogurt (equal amounts), One or two capfuls of cider vinegar ( yes, I measure with the cap), a large amount of dill, one packet of Splenda. If all the water is drained out of the cucumbers–this stays thick and delicious for at least 2 days. I had it for breakfast almost every day in the summer but it’s good as a lunch also.

    Another good breakfast was diced tomatoes, full fat fresh mozzarella (equal amounts), Balsamic vinegar, olive oil and S/P. Diced avocado, red onion, tomato, lime juice, olive oil, S/P is also very very good.

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