High-Protein Italian Cucumber Tomato Salad
High-Protein Italian Cucumber Tomato Salad
Cucumber, tomato, onion, and mozzarella in an Italian dressing — low carb and ready in 15 minutes
This high-protein Italian cucumber tomato salad is a no-cook bowl of sliced cucumber, cherry tomatoes, sweet onion, and mozzarella. An oil-and-vinegar Italian dressing coats everything. Chicken or extra mozzarella lifts each serving to 28 g of protein and 7 g net carbs.
Low carb, sugar-free, and mixed in one glass bowl like the photo.
Why you’ll love this salad
- 28g protein per serving
- Only 7g net carbs
- No cooking
- Ready in about 15 minutes
- Italian herb dressing
- Crisp cucumber and tomato
Health notes
- High protein: Fresh mozzarella and cooked chicken (or extra cheese).
- Low carb: No croutons or sugary bottled dressing.
- Sugar-free: Vinegar, oil, and dried herbs only.
- Hydrating vegetables: Cucumber and tomato make up the bulk of the bowl.
Key element — salt the cucumber first
A 5-minute salt-and-drain keeps the dressing from turning watery after it sits.
Ingredients
Salad (2 servings)
- 2 large cucumbers, sliced into rounds
- 1½ cups cherry tomatoes, halved
- ½ small sweet onion, thinly sliced
- 6 oz fresh mozzarella pearls or cubes
- 6 oz cooked chicken breast, diced (or extra 4 oz mozzarella)
- ½ tsp salt, plus more to taste
- ½ tsp black pepper
- ½ tsp garlic powder
- 1 tsp dried Italian seasoning or oregano
Dressing
- 3 Tbsp extra-virgin olive oil
- 1½ Tbsp red wine vinegar
- 1 tsp lemon juice
- ½ tsp Dijon mustard (optional, helps it cling)
Swaps
- No chicken: Use 10 oz mozzarella total or 1 cup cottage cheese.
- Feta: Swap mozzarella for crumbled feta.
- Pepperoni: Add 1 oz sliced pepperoni for extra protein.
- Dairy-free: Skip cheese and use extra chicken or tuna.
Instructions
| 1 | Salt the cucumber. Toss sliced cucumber with ½ tsp salt in a colander. Rest 5 minutes, then pat dry. |
| 2 | Make the dressing. Whisk oil, vinegar, lemon juice, Dijon, garlic powder, Italian seasoning, and pepper. |
| 3 | Combine. In a large bowl, add cucumber, tomatoes, onion, mozzarella, and chicken. |
| 4 | Toss. Pour the dressing over and toss until coated. Taste for salt. Serve right away or chill 10 minutes. |
Pro tips
- English or Persian cucumbers have fewer seeds.
- Pat the mozzarella dry so the dressing sticks.
- Use leftover grilled chicken to keep this a 15-minute recipe.
- Add the dressing just before serving if you meal-prep the vegetables.
- A wooden spoon is all you need — no cooking tools.
Nutrition
| Nutrient | Per serving |
|---|---|
| Calories | 320 |
| Protein | 28g |
| Net carbohydrates | 7g |
| Total carbohydrates | 10g |
| Fiber | 3g |
| Total fat | 20g |
| Sodium | 620mg |
Estimates based on cucumber, tomato, onion, mozzarella, cooked chicken, and olive oil dressing, divided into 2 servings. Exact numbers vary with cheese and chicken amounts.
Variations
Caprese
Add fresh basil and a few extra mozzarella pearls.
Olives
Stir in a handful of sliced olives.
Tuna
Swap chicken for a drained can of tuna.
Side salad
Skip the chicken and split the bowl into 4 smaller sides (protein drops).
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 2 days | Best the first day |
| Make ahead | Keep dressing separate | Toss before serving |
| Freezer | Do not freeze | Cucumber turns watery |
FAQ
Test your knowledge
5 quick questions about this Italian salad
1. Protein per serving?
2. Net carbs per serving?
3. What vegetables go in the bowl?
4. About how long does this take?
5. Why salt the cucumber first?
