Taco Cucumber Salad: A Healthy, Flavorful & Low-Calorie Meal Prep
Salad
Losing 100 pounds is no small feat, and the secret to success was making smarter, healthier choices—without sacrificing flavor. One of my go-to recipes has been this Taco Cucumber Salad, and trust me, it’s the perfect balance of fresh veggies, protein, and that bold taco flavor we all love. The best part? It’s light, low-calorie, and incredibly satisfying. Whether you're meal prepping for the week or just looking for a quick and delicious snack, this salad is a game changer.
With the combination of crunchy cucumbers, shredded chicken, and a tangy mix of Greek yogurt, guac, and taco seasoning, you get a salad that’s hearty, full of flavor, and packed with the nutrients your body needs. Plus, it takes no time at all to throw together. If you love tacos but want a lighter option, this salad is for you.
Taco Cucumber Salad Recipe
Macros per Serving (Makes 4 servings):
Calories: 180
Protein: 21g
Carbs: 15g
Fat: 7g
Fiber: 5g
Ingredients:
2 large cucumbers, thinly sliced
1 cup corn (you can use fresh, frozen, or canned)
2 medium tomatoes, diced
1/4 red onion, finely chopped
2 tbsp pickled jalapeños, chopped (or more, depending on your heat preference)
1 lb shredded chicken breast (cooked)
1/2 cup guacamole (store-bought or homemade)
1/2 cup non-fat Greek yogurt
2 tbsp taco seasoning (you can use store-bought or homemade)
Salt & pepper to taste
1. Prepare the Ingredients:
Slice the cucumbers into thin rounds. If you prefer a bit of crunch, leave the skin on; otherwise, peel them for a smoother texture. Dice the tomatoes and chop the red onion finely. If using frozen corn, thaw it before adding it to the salad. Shred the chicken using a fork or pre-cooked chicken (rotisserie chicken works great for a shortcut!).
2. Mix the Salad:
In a large bowl, combine the cucumbers, corn, tomatoes, red onion, pickled jalapeños, and shredded chicken. Give it a quick mix.
3. Add the Creamy Dressing:
In a small bowl, combine the guacamole, Greek yogurt, and taco seasoning. Stir until smooth. This acts as both a creamy dressing and the flavorful taco seasoning base.
4. Toss Everything Together:
Add the creamy dressing to the salad mixture and toss everything together until well combined. The Greek yogurt and guacamole will coat the ingredients nicely and give it a rich, creamy texture with that tangy taco flavor.
5. Season & Serve:
Taste the salad and adjust the salt and pepper as needed. If you prefer more heat, feel free to add extra pickled jalapeños or a dash of hot sauce.
6. Enjoy:
This salad is now ready to enjoy! Serve it immediately or refrigerate for later.
Meal Prep & Storage Tips:
Meal Prep:
This salad stores well in the fridge for up to 3 days. You can prep everything and store the ingredients in separate containers to keep the dressing fresh. Just toss everything together before serving. If you plan to meal prep for multiple days, keep the dressing separate from the vegetables and chicken to prevent sogginess.
Make it Even Lighter:
If you're looking for a lighter version, you can reduce the guacamole portion or substitute with Greek yogurt for a creamier texture while keeping the calorie count low.
Add More Protein:
If you want to increase the protein content of this salad, you can add more shredded chicken or even a handful of black beans for an extra protein boost.
Top it Off:
For extra flavor, you can top the salad with sliced avocado, a sprinkle of cheese, or even a handful of crushed tortilla chips for crunch (though keep in mind this will add a bit more calories).
Other Protein Options:
If you prefer a different protein, you can substitute the shredded chicken with ground turkey, grilled shrimp, or even tofu for a plant-based version.
Additional Notes:
Greek Yogurt:
Using non-fat Greek yogurt gives this salad a creamy texture while keeping the calorie count low. Plus, it’s packed with protein and probiotics, making it a healthy addition. If you’re looking for a dairy-free option, try substituting with dairy-free yogurt or cashew cream.
Customize Your Heat:
The pickled jalapeños give this salad a nice kick, but if you like it spicier, you can add a bit of chili powder, cayenne pepper, or a splash of hot sauce. On the other hand, if you’re not a fan of spice, feel free to skip the jalapeños or substitute with a milder pepper like banana pepper.
Guacamole:
Homemade guacamole is always the best, but for a quicker option, you can use store-bought guac. Just be mindful of the ingredients in the store version; look for one with minimal additives.
Conclusion:
This Taco Cucumber Salad is an absolute game-changer when it comes to healthy eating. With the perfect balance of fresh vegetables, protein-packed chicken, and creamy, flavorful dressing, it's an easy meal prep option that keeps things light, delicious, and satisfying. Plus, it’s a great way to get your taco fix without all the extra calories and carbs!
Try it out and let me know how you like it! If you’re loving this salad, be sure to share it on social media and tag me I can’t wait to see your creations!
Here’s to eating healthy and loving every bite. Enjoy!