Healthy “Cucumbers With a BANG!”
Healthy Cucumbers With a Bang
Low carb • Sugar-free chili-garlic cucumbers — 10 minutes, four servings
This is healthy cucumbers with a bang, not a sweet picnic salad. Thin cucumber rounds, garlic, chili flake, vinegar, and oil, like the glass dish in the photo. Ten minutes. No sugar, no bottled sweet dressing.
Four servings. Salt the slices first so they stay crisp, not watery.
Why you’ll love this salad
- 1g protein per serving — this is a side, not a shake
- 2g net carbs — cucumber and vinegar, not sugar slaw
- About 10 minutes, one dish
- Chili flake, garlic, glossy slices, like the photo
- No boxed mix, no sugar
- It stays crisp if you salt and drain first
Health notes
- Protein: Very low. Eat it next to chicken or eggs.
- Very low carb: Cucumber is mostly water. Close to keto-zero at 2g net.
- Four servings: Macros are per quarter of the dish, not the whole tray.
- Sugar or bottled sweet chili sauce will jump the carbs. Stay with vinegar and flake.
Key element — salt, drain, then the bang dressing
Watery cucumbers dilute the heat. Slice them thin, salt them, rest 5 minutes, then drain. Toss with garlic, chili flake, vinegar, and oil so every round is glossy, like the dish in the photo. The bang is the chili, not sugar.
Ingredients
Salad (4 servings)
- 4 cups sliced cucumbers (about 2 large)
- 1/2 tsp salt, for drawing water
- 2 cloves garlic, minced
- 1/2 tsp red chili flakes
- 2 Tbsp olive oil or avocado oil
- 1 1/2 Tbsp rice vinegar or apple cider vinegar
- 1 tsp toasted sesame oil (optional)
- 1 green onion, sliced
- Pinch of black pepper
Swaps
- Lime: Use lime juice instead of vinegar.
- More heat: Add a pinch more chili flake or a sliced chili.
- Sugar or sweet chili sauce: Skip them. That is how carbs jump.
Instructions
| 1 | Slice. Cut cucumbers into thin rounds. |
| 2 | Salt. Toss with 1/2 tsp salt. Rest 5 minutes, then drain and pat dry. |
| 3 | Dress. Mix oil, vinegar, garlic, chili flake, sesame oil, and pepper. |
| 4 | Toss. Pour over the cucumbers and green onion. Toss until every slice is glossy, like the photo. |
| 5 | Serve. Eat now or chill 10 minutes. One quarter of the dish is one serving. |
Pro tips
- Salt and drain. Skip this and the dressing turns watery.
- Thin slices. Thick rounds do not take the heat evenly.
- Chili flake is the bang. Sweet chili sauce adds sugar.
- Toss right before you eat if you want maximum crunch.
- Keep the oil measured. Extra oil jumps calories, not carbs.
Nutrition
| Nutrient | Per serving (1 of 4) |
|---|---|
| Calories | 55 |
| Protein | 1g |
| Net carbohydrates | 2g |
| Total carbohydrates | 3g |
| Fiber | 1g |
| Total fat | 5g |
| Sodium | 160mg |
Estimates with cucumber, oil, vinegar, and chili flake. Sugar or sweet chili sauce will raise carbs. This is a very low-carb side, close to keto-zero.
Variations
Sesame
Add 1 tsp toasted sesame seeds on top.
Ginger
Grate 1/2 tsp fresh ginger into the dressing.
Smash
Lightly smash the cucumbers before you slice for more dressing cling.
Herb
Add chopped cilantro or mint.
Storage
| Method | Time | Notes |
|---|---|---|
| Eat now | Best | While the slices are still crisp |
| Refrigerator | Up to 2 days | They soften. Drain before you serve again |
| Freezer | Do not freeze | Cucumber turns watery |
FAQ
Test your knowledge
5 quick questions about this salad
1. Protein per serving?
2. Net carbs per serving?
3. How many servings in the dish?
4. Why salt the cucumbers first?
5. Why skip sugar and sweet chili sauce?
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