Pineapple Cucumber Salad: Refreshing, Sweet, and Perfectly Crunchy
Introduction
Looking for a light, zesty, and hydrating salad that’s ideal for summer picnics or healthy meal prep? This Pineapple Cucumber Salad is your go-to. With crisp cucumbers, juicy pineapple, a hint of spice, and a tangy dressing, it’s an easy side dish that balances sweet and savory flavors in every bite. Perfect for those searching “low-calorie summer salads,” “fresh fruit and veggie recipes,” or “anti-inflammatory cucumber dishes.”
Origin and Cultural Significance
This salad is inspired by tropical and Southeast Asian cuisine, where fresh fruit and vegetables are commonly paired with bold flavors like chili, lime, and fresh herbs. In many Filipino, Thai, and Hawaiian kitchens, ingredients like pineapple and cucumber are often used together to balance heat and coolness, creating a palate-refreshing harmony.
Ingredients
– 2 cups fresh pineapple, diced
– 1 large cucumber, thinly sliced or diced
– 1/4 red onion, thinly sliced
– 1 tablespoon chopped fresh mint or cilantro
– Juice of 1 lime
– 1 tablespoon honey or maple syrup (optional)
– 1/2 teaspoon chili flakes or a dash of hot sauce (optional)
– Salt and pepper to taste
Optional Additions
– Add chopped avocado for creaminess
– Sprinkle with toasted sesame seeds or peanuts for crunch
– Use rice vinegar instead of lime for a different tang
– Include diced mango for a tropical fruit medley
– Add feta or goat cheese for a savory bite
Instructions
- In a mixing bowl, combine pineapple, cucumber, and red onion.
- In a small bowl, whisk together lime juice, honey (if using), chili flakes, salt, and pepper.
- Pour dressing over the salad and toss gently to coat.
- Sprinkle with fresh mint or cilantro and serve immediately or chill for 15–20 minutes to let flavors meld.
Nutritional Information (Per Serving – 4 Servings)
Calories: ~65
Protein: ~1g
Fat: ~0.5g
Carbohydrates: ~15g
Sugar: ~10g (natural fruit sugars)
Fiber: ~2g
Sodium: ~100mg
Cholesterol: 0mg
Vegan & Gluten-Free
Health Benefits
– Hydrating summer salad with high water content from cucumbers and pineapple
– Supports digestion and gut health thanks to pineapple’s bromelain and fiber
– Naturally low-calorie and low-fat for weight loss and detox support
– Contains immune-boosting vitamin C
– Promotes anti-inflammatory benefits through fresh herbs and lime juice
– Ideal for clean eating, gluten-free diets, and meal-prep lunch ideas
Tips for Success
– Use an English cucumber or peel the cucumber for less bitterness
– Chill ingredients before assembling for a super-refreshing bite
– Don’t overdress—light tosses keep the salad fresh, not soggy
– Add herbs just before serving for max flavor impact
– Double the recipe for meal prepping or parties
Conclusion
This Pineapple Cucumber Salad is more than just a side—it’s a feel-good, flavor-packed dish that brings tropical sunshine to your table in under 10 minutes. With just a few ingredients and endless versatility, it’s a must-have in your clean-eating recipe collection.
Recommendation
Serve it with grilled fish, chicken skewers, or veggie burgers. It’s also perfect on its own as a snack, or with quinoa or rice for a light plant-based lunch.
Embracing Healthful Indulgence
Eating fresh and flavorful doesn’t mean complicated. This vibrant, naturally sweet salad is proof that healthy eating can be as satisfying as it is nourishing—perfect for hot days, clean diets, and happy bellies.