Guilt-Free Cucumber Tomato Salad

Looking for a quick, low-calorie, oil-free side that doesn’t skimp on flavor? This Guilt-Free Cucumber Tomato Salad is exactly what your clean-eating goals have been waiting for. With no oil, no dairy, and zero added fat, it’s a refreshing, crisp, and hydrating dish perfect for weight loss, detox meals, or light summer lunches.

This minimalist recipe proves that fresh, whole foods don’t need fancy extras to taste incredible. All it takes is juicy tomatoes, crunchy cucumbers, a splash of vinegar, and a few bold herbs to turn a simple salad into something crave-worthy.

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🥒 Why You’ll Love This Oil-Free Salad

• ✅ Low in calories and high in hydration

• ✅ No oil, no sugar, no guilt

• ✅ Whole food, plant-based and naturally vegan

• ✅ Ready in under 10 minutes

• ✅ Perfect for weight loss, detoxing, or meal prep

This salad fits right into clean eating routines like WFPB (Whole-Food Plant-Based), low-fat vegan, and 21-Day Fix, while still delivering bold Mediterranean-inspired flavor.

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🛒 Ingredients You’ll Need

Simple, wholesome ingredients—no oil, dairy, or additives required.

🥗 Fresh Produce

• 2 cups cucumbers, sliced (English or Persian cucumbers work best)

• 2 cups tomatoes, chopped or halved (use cherry, grape, or Roma)

• ¼ cup red onion, thinly sliced

🍋 For the Dressing

• 2 tablespoons red wine vinegar (or apple cider vinegar)

• 1 tablespoon lemon juice (fresh-squeezed for best flavor)

• 1 teaspoon Dijon mustard (adds creaminess without fat)

• ½ teaspoon garlic powder

• Salt and pepper, to taste

🌿 Optional Flavor Boosters

• Chopped fresh parsley, dill, or basil

• Pinch of crushed red pepper flakes

• A sprinkle of nutritional yeast for savory depth

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🧑‍🍳 How to Make Guilt-Free Cucumber Tomato Salad

Step 1: Prep the Veggies

Wash and dry the produce. Slice the cucumbers into rounds or half-moons. Cut the tomatoes into bite-sized pieces. Thinly slice the red onion.

Tip: If red onion is too strong, soak slices in ice water for 5 minutes to mellow the bite.

Step 2: Make the No-Oil Dressing

In a small bowl, whisk together the vinegar, lemon juice, Dijon mustard, garlic powder, salt, and pepper. It should be tangy and balanced, with a subtle zing.

Want a creamier texture? Add 1–2 teaspoons of unsweetened plain yogurt or tahini (still low-calorie).

Step 3: Toss & Serve

Place all the vegetables in a large mixing bowl. Drizzle the dressing over and toss gently until evenly coated.

Let sit for 5–10 minutes for the flavors to meld, or chill for later. Garnish with chopped herbs if using.

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🌈 Nutritional Highlights

This salad is naturally:

• ✅ Low-fat

• ✅ Low-carb

• ✅ No added sugar

• ✅ Gluten-free

• ✅ Vegan and WFPB

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🍽️ When to Serve It

This salad is endlessly versatile and fits seamlessly into nearly any diet plan or occasion:

• Weight loss lunches or dinners

• Detox days or fasting-friendly meals

• As a side for grilled tofu, lentils, or lean protein

• Over quinoa or rice bowls

• Rolled into collard wraps or lettuce cups

Meal Prep Tip: Store in mason jars with dressing on the bottom for grab-and-go lunches.

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🥄 Flavor Variations (Still Guilt-Free!)

🌿 Add Fresh Herbs

Chopped dill, parsley, or cilantro can brighten the flavor without calories.

🥑 Add Creaminess (Low-Fat)

• 1 tablespoon tahini or aquafaba (chickpea water)

• A spoonful of unsweetened soy or almond yogurt

🫘 Add Plant Protein

• Chickpeas or white beans

• Cubed baked tofu

• Edamame

🍊 Try a Citrus Twist

Swap vinegar for orange or lime juice for a more tropical profile.

💬 FAQs

Can I store this salad for later?

Yes! It’s best eaten fresh but will keep for up to 2 days in an airtight container in the refrigerator. The cucumbers may soften slightly, but the flavor remains vibrant.

Is this salad good for weight loss?

Absolutely. With no oil, low calories, and high water content, it’s ideal for calorie-conscious diets or intermittent fasting breaks.

Do I have to use Dijon mustard?

No, but it helps emulsify the dressing and adds flavor. You can leave it out or substitute with a little tahini or mashed avocado for creaminess.

Can I add vinegar and lemon juice?

Yes! The combination of acidic vinegar and bright citrus is what gives the dressing its balanced, zippy flavor.

Is this suitable for a Whole-Food Plant-Based (WFPB) diet?

Yes! There’s no oil, no sugar, and no processed ingredients—making it 100% WFPB-compliant.

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🥗 Final Thoughts: Fresh Flavor, Zero Guilt

Eating clean doesn’t mean eating boring. This Guilt-Free Cucumber Tomato Salad is proof that a few simple ingredients—when fresh and thoughtfully combined—can become something truly satisfying. Whether you’re eating light, watching calories, or just in the mood for something crisp and clean, this salad fits the bill.

Plus, it’s so easy to make, you’ll never reach for bottled dressing again.