Finding a lunch that’s light yet satisfying can be a challenge. Between rushed breaks and heavy takeout that leaves you sluggish, it’s easy to get stuck in a boring sandwich routine.
Enter Cucumber Salad Sandwiches – crisp, refreshing, and ready in minutes. Packed with fresh cucumbers, herbs, and a creamy yogurt-feta spread, they’re the kind of meal that fuels you without weighing you down. Perfect for work lunches, picnics, or even a light afternoon snack.
Why You’ll Love These Cucumber Sandwiches
✨ Quick & easy – Ready in just 15 minutes.
🥒 Light & refreshing – Crisp cucumbers, tangy feta, and herbs in every bite.
💚 Nutritious – Whole-grain bread, Greek yogurt, and veggies keep it healthy.
🔥 No cooking required – Just chop, mix, and assemble.
💲 Budget-friendly – Made with simple, everyday ingredients.
Best Cucumbers to Use
English cucumbers are ideal – thin-skinned, nearly seedless, and naturally less watery. If you only have regular cucumbers, peel and deseed them before use. Persian cucumbers are another great crisp option.
Easy Ingredient Swaps
- Cucumbers: Regular or Persian cucumbers work fine.
- Greek Yogurt: Swap for mayo, sour cream, or mashed avocado.
- Feta Cheese: Try goat cheese, cottage cheese, or even olives (for dairy-free).
- Sprouts: Replace with microgreens, baby arugula, or lettuce.
- Bread: Use pita, sourdough, or wraps – just toast to prevent sogginess.
- Onion: Substitute with green onions, shallots, or quick-pickled onions.
Tips to Avoid Soggy Sandwiches
- Salt cucumbers first: Toss with salt and let them sit 10–15 minutes, then pat dry.
- Assemble last minute: Don’t spread the filling until just before serving.
- Toast the bread: Adds flavor and prevents sogginess.
- Pack smart: Keep the cucumber mix separate if making these for lunch on the go.
What to Serve With Them
These sandwiches pair beautifully with:
- Crisp potato chips for crunch
- Fresh fruit (grapes, strawberries)
- Chilled soup like gazpacho
- Cherry tomatoes or pickled veggies for balance
Storage & Meal Prep
- Make ahead: Prep the cucumber mix up to 4 hours in advance.
- Fridge life: Store filling up to 2 days (stir before using).
- Lunchbox tip: Pack cucumbers, sprouts, and bread separately; assemble when ready to eat.
Ingredients
- 1 cup diced English cucumber
- 1/8 tsp salt
- 2 Tbsp low-fat Greek yogurt
- 2 Tbsp crumbled feta cheese
- 1 Tbsp chopped fresh herbs (dill, parsley, or mint)
- 1/4 tsp lemon zest
- 1/2 tsp lemon juice
- 1/8 tsp black pepper
- 1/2 cup alfalfa sprouts
- 4 slices whole-grain bread, toasted
- 2 thin slices red onion
Step-by-Step Instructions
- Prepare Cucumbers
Toss cucumbers with salt and let sit 10 minutes. Drain and pat dry. - Make Yogurt Spread
Mix yogurt, feta, herbs, lemon zest, lemon juice, and pepper. - Combine & Coat
Stir cucumbers into the yogurt mixture until well coated. - Assemble Sandwiches
Layer sprouts on bread, top with cucumber mixture, add onions, and finish with another slice of bread. - Serve & Enjoy
Cut in half and serve immediately for the freshest taste.
Nutrition (per sandwich, approx.):
- Calories: 200–225
- Protein: 9–11 g
- Fat: 5–7 g
- Carbs: 30–35 g
✅ Fresh, crisp, creamy, and satisfying – these cucumber salad sandwiches are proof that simple can be seriously delicious.