FREE 5-Ingredient Recipe EBook

• My Cucumber Tomato Salad Is The Best Fresh Summer Side
• Ingredients & Substitutions
• How To Make Cucumber Tomato Salad
• My Recipe Tips
• Cucumber Tomato Salad (Quick & Easy) Recipe card
• Serving Ideas
• More Tomato Cucumber Salad Recipes
• Recipe Reviews

My Cucumber Tomato Salad Is The Best Fresh Summer Side

I’m a big believer in healthy sides that are simple, and my refreshing cucumber tomato salad is the perfect one to make your mealtimes a little easier. This classic dish was a constant at our family table growing up — even if back then I wasn’t always convinced about vegetables. Nowadays, it’s my go-to side dish all summer long. Here’s why:

• Cool, crunchy, tangy, and refreshing – Just like my cucumber tomato avocado salad and Greek salad recipes, this one has all those summer vibes. Cucumbers add a fresh crunch, while tomatoes add sweet, juicy flavor. And you’ll love my bright, tangy dressing!
• Common ingredients – Tomatoes, cucumbers, fresh herbs, and a few pantry staples.
• Super easy to make – You can whip up this cucumber tomato salad in around 15 minutes. And since I often have ingredients on hand (you probably do, too?), it’s a good option on busy days when you didn’t plan ahead.
• Perfect for any occasion – Potlucks! Cookouts! Weeknight dinners! My tomato cucumber salad goes with anything. I make it year round, but love it most in the summer when I can get veggies from the farmers market.

I’ve tweaked my cucumber and tomato salad recipe over the years to make it even more delicious than I remember. Make it with me!

Ingredients & Substitutions

Here I explain the best ingredients for my cucumber tomato onion salad, what each one does in my recipe, and substitution options. For measurements, see the recipe card .

• Tomatoes – I opted for chopped Roma tomatoes (a.k.a. plum tomatoes). Any kind you’ve got will work. My kids love when I use halved cherry tomatoes or grape tomatoes, because they’re sweeter.
• Cucumber – When I can’t get them from the farmers market (the best!), I like Persian cucumbers (sometimes labeled mini cucumbers). They’re sweeter than larger ones, don’t have too many seeds, and save on chopping time. English cucumbers (also my go-to for cucumber soup ) are good, too. I don’t recommend American cucumbers, which have a thicker skin and don’t taste like much of anything.
• Onion – I used a red onion for a bit more bite. Sweet, white, or yellow onion also works.
• Fresh Herbs – Fresh dill and parsley are my go-to summer combo, but fresh basil or chives are great, too. I don’t recommend dried herbs, but if it’s all you have, use 2 teaspoons of dried in place of 2 tablespoons fresh.
• Olive Oil – I always get quality extra virgin olive oil for this cucumber tomato salad. Use regular olive oil or avocado oil if you prefer a more neutral flavor.
• Red Wine Vinegar – I like this brand . It adds a zesty kick and emulsifies the dressing. You can get the same effect with other acidic ingredients, like lemon juice, apple cider vinegar, white wine vinegar, or balsamic vinegar. I’ve tried and love them all.
• Sea Salt & Black Pepper

How To Make Cucumber Tomato Salad

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Chop the veggies. In a large bowl, combine chopped tomatoes and cucumbers, sliced red onions, and fresh herbs.
2. Make the dressing. Whisk together the olive oil, vinegar, salt, and pepper in a small bowl.
3. Toss together. Pour the dressing over the tomato cucumber salad. Mix to coat.

My Recipe Tips

• If your cucumbers have tough skin, peel them. I prefer to get the nutrients in the skin and leave it on, but you can peel if it’s too tough to enjoy.
• Cut the tomatoes and cucumbers to similar sizes. This makes the cucumber tomato salad easier to eat.
• Slice the onions extra thin. I find this prevents them from overpowering the dish.
• Want to save on dishes? Use just one bowl. For this shortcut, I whisk the dressing directly in my serving bowl first, then add the chopped veggies directly from my cutting board and toss.
• For a creamy element, add cheese. Sometimes I throw in fresh mozzarella balls or crumbled feta cheese. So good!

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 3 cups Tomatoes (5-6 medium or 3-4 large tomatoes; cut into small wedges) ▢
• 2 cups Cucumber (1 large or a few small ones; sliced into half moons) ▢
• 1/2 medium Red onion (sliced into thin quarter moons) ▢
• 1 tbsp Fresh dill (chopped) ▢
• 1 tbsp Fresh parsley (chopped) ▢
• 3 tbsp Extra virgin olive oil ▢
• 2 tbsp Red wine vinegar (or white wine vinegar) ▢
• 1 tsp Sea salt ▢
• 1/4 tsp Black pepper ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. In a large bowl, combine the chopped tomatoes, cucumbers, red onions, and fresh herbs. Set aside.
2. In a small bowl, whisk together the olive oil, vinegar, salt, and pepper.
3. Pour the dressing over the cucumber tomato salad. Mix to coat.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 cup

• Tips: Check out my recipe tips above to help you get the best texture in your salad, my shortcut to save on dishes, and my favorite cheeses to add if you’re into it.
• Storage: This tomato and cucumber salad tastes best fresh, but if you have leftovers, you can keep them in an airtight container in the fridge for up to 1-2 days.
• Meal prep: Cut the veggies, make the dressing (I like to shake mine up in a mason jar), and store separately in the refrigerator. The tomatoes and cucumbers can last a day or two, but the dressing is good for at least a week. Just toss together right before serving.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Cucumber Tomato Salad

Serving Ideas

My tomato cucumber salad is the perfect match for all your summer favorites. Here are some super easy pairings to try:

• Burgers – This salad is amazing with my juicy hamburger recipe ! For a lighter option, make my turkey burgers .
• Chicken – I love it with grilled chicken kabobs , because I can repurpose some of the same inredients. Or try bruschetta chicken or grilled chicken legs with summery vibes. It also makes a super easy side for my Instant Pot chicken and rice .
• Pork – When you’re making a richer dish like air fryer pork chops or pork steak , my cucumber tomato salad recipe adds a pop of freshness.
• Fish & Seafood – Plate this dish with grilled shrimp skewers or flaky baked salmon for a fast meal.
• Comforting Mains – This healthy salad also goes great with heartier dishes, like stuffed cabbage rolls or a cheesy zucchini lasagna . It’s the perfect fresh side to balance out those rich flavors!

More Tomato Cucumber Salad Recipes

Tomatoes and cucumbers are staples in my kitchen all summer! Try some of my other recipes with these fresh veggies:

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Cucumber Tomato Salad (Quick & Easy)

Make my refreshing cucumber tomato salad recipe in just 15 minutes, with crisp cucumbers, juicy tomatoes, zesty onion and simple vinaigrette.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/cucumber-tomato-salad/

Ingredients

• 3 cups Tomatoes (5-6 medium or 3-4 large tomatoes; cut into small wedges)
• 2 cups Cucumber (1 large or a few small ones; sliced into half moons)
• 1/2 medium Red onion (sliced into thin quarter moons)
• 1 tbsp Fresh dill (chopped)
• 1 tbsp Fresh parsley (chopped)
• 3 tbsp Extra virgin olive oil
• 2 tbsp Red wine vinegar (or white wine vinegar)
• 1 tsp Sea salt
• 1/4 tsp Black pepper

Instructions

1. In a large bowl, combine the chopped tomatoes, cucumbers, red onions, and fresh herbs. Set aside.
2. In a small bowl, whisk together the olive oil, vinegar, salt, and pepper.
3. Pour the dressing over the cucumber tomato salad. Mix to coat.

Maya’s Recipe Notes

Serving size: 1 cup

• Tips: Check out my recipe tips above to help you get the best texture in your salad, my shortcut to save on dishes, and my favorite cheeses to add if you’re into it.
• Storage: This tomato and cucumber salad tastes best fresh, but if you have leftovers, you can keep them in an airtight container in the fridge for up to 1-2 days.
• Meal prep: Cut the veggies, make the dressing (I like to shake mine up in a mason jar), and store separately in the refrigerator. The tomatoes and cucumbers can last a day or two, but the dressing is good for at least a week. Just toss together right before serving.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)