This Cucumber Beet Salad is crisp, vibrant, and refreshing, with roasted beets, crunchy cucumbers, tangy feta, and a bright lemon vinaigrette. It perfectly balances earthy sweetness with brightness from the citrus-based dressing.
As a recipe developer known for healthy salads and homemade dressings, I've spent years refining how simple, fresh ingredients work together. This recipe reflects my approach to creating nourishing food that's bold and balanced, that you'll actually crave.
A Quick Look At The Recipe
- Total Time: 1 hour (or 15 minutes with pre-cooked beets)
- Recipe Difficulty: Easy
- Cooking Method: Roasting, tossing
- Main Ingredients: Beets, Persian cucumbers, feta, dill, parsley
- Dietary Info: Gluten-free, vegetarian, low-calorie
- Serves: 4
- Calories: 145 per serving
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Featured Review
The spices in this recipe are perfect.
- emma s.
This beet cucumber salad works as a light lunch, a simple side for grilled proteins like chicken, steak, and fish, or even an easy meal-prep recipe. The flavors deepen as it sits, making it even better the next day.
If you love healthy salads, you have to try my Grapefruit Beet Salad, Erewhon Kale & White Bean Salad, Spinach and Arugula Salad, Cucumber Pepper Salad, Roasted Beet Quinoa Salad, or my Greek Quinoa and Chickpea Salad!
Why You'll Love This Recipe
- Easy to Make: Use pre-cooked or pre-roasted beets, and this salad comes together in minutes.
- Naturally Gluten-Free: Nutrient-rich beets, hydrating cucumbers, and tangy feta keep it balanced and satisfying.
- Great for Meal Prep: Holds well in the fridge for days and improves as it sits.
- Fresh & Flavorful: Dill and parsley add clean, herbaceous flavor.
Key Ingredients
- Beets: Roasted beets give the best flavor, but canned or pre-cooked work.
- Persian Cucumbers: Crisp, thin-skinned, and nearly seedless; English cucumbers also work.
- Feta Cheese: Brined block feta is creamier and more flavorful than pre-crumbled.
- Fresh Dill & Parsley: Dill and parsley add brightness and fresh flavor.
- Lemon Vinaigrette: Oil-free, made with Dijon, honey, lemon juice, and vinegar to balance the beets and feta.
Substitutions & Variations
- Vegan: Use plant-based feta or skip completely, and swap the honey with maple syrup or agave.
- Cucumber Options: English work well in place of Persian cucumbers; peel and de-seed standard cucumbers because they're watery.
- Golden Beets Option: Use golden beets instead of red for a milder flavor that won't stain the cucumbers.
- Add Protein: Add white beans, lentils, smoked or baked salmon, or grilled chicken thighs.
- Mediterranean Twist: Add Kalamata olives, red onion, and za'atar.
- Creamy Beet Salad: Mix Greek yogurt or tahini into the dressing.
How To Make A Cucumber Beet Salad
- Step 1: Preheat the oven to 400°F. Scrub the beets, trim the stems, wrap each tightly in foil, and place on a baking sheet. Roast for 45 minutes or until a knife slides through easily, then let cool, rub or peel off the skins, and dice into bite-sized pieces. Once you've cut the beets, put them in an ice bath to chill for 2-3 minutes.
- Step 2: Slice the cucumbers into rounds or half-moons for even texture. If using standard cucumbers, peel and remove the seeds to prevent excess water. Finely chop the dill and parsley, and crumble the feta into small pieces so it distributes evenly throughout the salad.
- Step 3: In a small bowl or jar, whisk together the apple cider vinegar, honey, fresh lemon juice, Dijon mustard, and salt until smooth and emulsified.
- Step 4: Add the beets, cucumbers, feta, and herbs to a large mixing bowl. Pour the vinaigrette over the top and gently toss until everything is evenly coated, being careful not to overmix. Serve immediately or refrigerate for 30 minutes to 2 hours to allow the flavors to meld before serving.
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Expert Tips
- Prevent Beet Bleeding: Personally, I love how the beets turn everything pink, but if you aren't a fan, toss roasted beets in a light coating of olive oil before combining with the rest of the salad. This lipid shield locks in their pigment and keeps your salad from turning pink.
- Keep Cucumbers Crunchy: If you are using cucumbers with a high amount of water content, remove seeds and pat them dry to remove excess water and prevent sogginess.
- Match Textures: If you want thin, uniform pieces in your salad, use a mandoline set to 3mm for both beets and cucumbers. This ensures a uniform bite and a satisfying, harmonious mouthfeel.
- Reduce Beet Earthiness: Beets contain geosmin, which can taste "muddy" to some people. The bright acids in the dressing, like lemon juice and apple cider vinegar, neutralize this, giving the salad a fresher flavor.
- Chill Beets Before Dressing: Never dress warm beets. Flash-chill them in an ice bath for a couple of minutes to prevent wilting delicate cucumbers and to maintain crispness.
More Beet Recipes
If you love cooking with beets, you have to try my Healthy Beet Ravioli, Ithaca Beet Hummus Copycat Recipe, or Mediterranean Grain Bowls With Beet Hummus.
Cucumber Beet Salad Frequently Asked Questions
Roast or use pre-cooked beets, slice cucumbers, and toss with feta, fresh herbs, and a tangy lemon vinaigrette. It's that simple. The key is balancing the earthy sweetness of the beets with the crisp, refreshing cucumbers and a bright, acidic dressing.
Absolutely. Cucumber and beetroot are a classic pairing in Mediterranean and Middle Eastern cuisines. The cucumbers add crunch and freshness, while the beets bring earthy sweetness. The contrast in texture and flavor is what makes this cucumber and beet salad recipe so satisfying.
Overcooking the beets until they're mushy, using dried herbs instead of fresh, and not balancing the dressing. Beets should be tender but still hold their shape. Fresh herbs are essential for brightness, and the dressing needs enough acidity to cut through the sweetness of the beets.
Yes, but it needs to be thinly sliced or grated. Raw beets are crunchy and slightly bitter, so they work best when paired with a strong dressing. Roasted beets are sweeter and more tender, which is why I prefer them in this beet and cucumber salad.
More Healthy Salad Recipes I Love
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📖 Recipe
Cucumber Beet Salad
Ingredients
- 2 Medium Beets cooked
- 6 Persian Cucumbers
- ½ Cup Feta Cheese
- ¼ Cup Fresh Parsley chopped
- ¼ Cup Fresh Dill chopped
Lemon Vinaigrette
- ¼ Cup Apple Cider Vinegar
- 2 Tablespoons Honey
- 2 Lemons juiced
- 1 Tablespoon Dijon Mustard
- 1 Teaspoon Salt
Instructions
- Preheat the oven to 400°F. Scrub the beets, trim the stems, wrap each tightly in foil, and place on a baking sheet. Roast for 45 minutes or until a knife slides through easily, then let cool, rub or peel off the skins, and dice into bite-sized pieces. Once you've cut the beets, put them in an ice bath to chill for a 2-3 minutes.
- Slice the cucumbers into rounds or half-moons for even texture. If using standard cucumbers, peel and remove the seeds to prevent excess water. Finely chop the dill and parsley, and crumble the feta into small pieces so it distributes evenly throughout the salad.
- In a small bowl or jar, whisk together the apple cider vinegar, honey, fresh lemon juice, Dijon mustard, and salt until smooth and emulsified.
- Add the beets, cucumbers, feta, and herbs to a large mixing bowl. Pour the vinaigrette over the top and gently toss until everything is evenly coated, being careful not to overmix. Serve immediately or refrigerate for 30 minutes to 2 hours to allow the flavors to meld before serving.
Notes
- Prevent Beet Bleeding: Personally, I love how the beets turn everything pink, but if you aren't a fan, toss roasted beets in a light coating of olive oil before combining with the rest of the salad. This lipid shield locks in their pigment and keeps your salad from turning pink.
- Keep Cucumbers Crunchy: If you are using cucumbers with a high amount of water content, remove seeds and pat them dry to remove excess water and prevent sogginess.
- Match Textures: If you want thin, uniform pieces in your salad, use a mandoline set to 3mm for both beets and cucumbers. This ensures a uniform bite and a satisfying, harmonious mouthfeel.
- Reduce Beet Earthiness: Beets contain geosmin, which can taste "muddy" to some people. The bright acids in the dressing, like lemon juice and apple cider vinegar, neutralize this, giving the salad a fresher flavor.
- Chill Beets Before Dressing: Never dress warm beets. Flash-chill them in an ice bath for a couple of minutes to prevent wilting delicate cucumbers and to maintain crispness.
Nutrition
Save This Recipe!
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Emma S says
The spices in this recipe are perfect.