This Chili Garlic Cucumber Salad comes together quickly and is packed with flavor. The dressing is easy to make, using mostly pantry staples, and it really makes the cucumbers shine. Enjoy this easy cucumber salad recipe as a side salad, afternoon snack or include it as a topping for rice, tofu or fish.
Happy October! Mentally, I’ve already moved on to fall produce and cozy meals. However, I bought three of largest cucumbers I’ve ever seen in my grocery order this week, so Chili Garlic Cucumber Salad it is! I love cucumbers, and find myself snacking on them almost everyday. They’re great on their own, with ranch dressing or dipped in hummus, but if you really want to add some special flavor to them, this spicy cucumber salad is for you.
Why You’ll Love This Crunchy Cucumber Salad!
Cool and refreshing – Cucumbers are one of my favorite vegetables because they’re always so crisp and refreshing–and this salad is so light and fresh. They help with internal inflammation and provide hydration.
Full of flavor – This Asian-inspired cucumber salad is packed with garlic, ginger, chili paste, sesame oil and tamari. Cucumbers are mild in taste, so they’re a great vehicle for these stronger flavors.
Easy to make – This salad comes together in about 15 minutes and there’s not much prep included. Aside from the cucumbers and fresh herbs, most of the other ingredients might already be in your pantry. I love having it on hand for a healthy easy snack.
Chili Garlic Cucumber Salad Recipe Ingredients
Cucumbers – I prefer to use English cucumbers because they have a thin skin and the seeds are usually smaller than regular cucumbers. Any cucumber will work great though.
Green Onion – Green onion, or scallions, add a mild onion taste and go great in salads. You could also use a regular onion if you prefer.
Cilantro – I love fresh cilantro so I like to add it in whenever I can. If you aren’t a fan, you can substitute chopped parsley, mint or another herb of choice. It can also just be omitted.
Sesame Seeds – Toasted sesame seeds add a nice little crunch. They go well with the toasted-sesame-oil flavor and add some nice texture. Toasted almonds could also be used.
Dressing – The dressing is easy to make and only requires a few ingredients. You will need garlic, ginger oil, vinegar, tamari, sesame oil, maple syrup, chili paste and salt. You can make it as spicy or as mild as you like.
How To Make This Easy Cucumber Salad Recipe
Into a large bowl, add the garlic, ginger, oil, vinegar, tamari, sesame oil, maple syrup and chili paste. Mix dressing together well.
Wash cucumbers and dice them into small, bite-size pieces. You can also thinly slice them on a mandolin if you prefer.
Add the diced cucumbers in and mix everything together well, until cucumbers are coated with the dressing.
Next, add in the green onion, cilantro and sesame seeds. Mix well and season with salt, to taste, if needed. Enjoy!
Cucumber Salad Recipe Frequently Asked Questions
This recipe is already vegan and gluten free.
How long does this cucumber salad stay good for? If stored in an air-tight container in the refrigerator, it should stay good for about 4 days. The cucumbers won’t be quite as crisp as the first day, but they should still be good.
How should this recipe be enjoyed? I like to eat this cucumber salad as a side dish, snack or you can top rice bowls with it.
Is this salad spicy? You can make it as spicy as you like. The chili garlic paste that I used wasn’t too hot.
Have a question I didn’t answer? Ask me in the comment section below and I will get back to you ASAP.
Looking For More Refreshing Cucumber Salad Recipes?
This Chili Garlic Cucumber Salad comes together quickly and is packed with so much flavor! The dressing is easy to make, with mostly pantry ingredients, and it really makes the cucumbers shine. Enjoy this easy cucumber salad recipe as a side salad, afternoon snack or throw it on top of rice, tofu or fish.
Ingredients
4–5 cups small diced cucumber
1–2 cloves garlic, minced or grated
1/2 teaspoon grated fresh ginger
2 tablespoons neutral flavored oil, such as canola or safflower
2 tablespoons rice wine vinegar, or white distilled vinegar
1 tablespoon tamari, or soy sauce
2 teaspoons toasted sesame oil
1 teaspoon pure maple syrup
1 tablespoon garlic chili paste, or your favorite chili paste/chili crunch
1/2 cup thinly sliced green onion
1/3 cup chopped fresh parsley
2 tablespoons toasted sesame seeds
Salt, to taste
Instructions
To a large bowl, add the garlic, ginger, oil, vinegar, tamari, sesame oil, maple syrup and chili paste. Mix dressing together well.
Wash cucumbers and dice them into small, bite sized pieces. You can also thinly slice them on a mandolin if you prefer.
Add the diced cucumbers in and mix everything together well, until cucumbers are coated with the dressing.
Next, add in the green onion, cilantro and sesame seeds. Mix well and season with salt, to taste, if needed. Enjoy!
Notes
Store cucumber salad in an air-tight container, in the refrigerator, for about 4 days.
This week’s meal plan is here — and it’s bringing the flavour fireworks! 🎉
Fast, fun, and seriously tasty, these dishes are designed to make mealtime feel effortless (but unforgettable).
Ever tried making a Frittata without turning your kitchen into a war zone? We’ve got you covered.
Whether you like it golden and firm or soft and gooey, this recipe nails that perfect balance — and yep, it’s totally beginner-proof.
Craving a bit of Mexican magic? Our Sweet Potato Tacos are the answer. They’re fresh, healthy, and ready in just 25 minutes.
It’s taco night with a feel-good twist — and trust us, you’ll want seconds (and maybe thirds 🌮).
Oh, and did we mention the Veggie Moussaka? Layers of rich, comforting goodness that just might steal the spotlight this week. 😍
On to this week’s stats:
Got it! Here’s your updated table:
Meal Plan Option
Approx. Calories
Protein (g)
Notes
Three Main Meals
1250 kcal
67 g
Core meals only
+ Regular Snacks
1450 kcal
85 g
Swap the Strawberry Popsicle for a protein shake to boost protein
+ Big Snack Included
1990 kcal
108 g
Includes all snacks for maximum energy and protein
If you’re not sure how many calories you should be eating please have a quick read through this page on calories.
Don’t hesitate to give me a shout if you have any questions!
Dave 🙂
PS. don’t forget – further down on this page is a list of which recipes can be made ahead, which can be frozen and some vegan alternatives if you fancy them.
We’re always looking to improve! If there’s something specific you’d like included in our plans or if you have any requests, we’re here to listen and make it happen.
Any questionsor feedback?
Please share your opinion with us in the Facebook group (PW: protein power) or via email.
We hope you enjoy the recipes and as always we love seeing images of your creations in the Facebook group or @hurrythefoodup on Instagram so tag us there too if you like!
Want to edit the plan? Hit in the meal planner below tosave to My Collection.
Day 7 is all up to you. It’s a great day for leftovers, or if you want to go out to eat. Buddha Bowls or Burrito Bowls are a great way to use up leftovers. We still recommend keeping the calories to about 1300kcal if weight loss is a priority.
Recipe Tips:
Feel free to choose your own fave toppings for the Protein Powder Pancakes! Also, different flavour powders can offer really unique twists.
Vegetarian Mushroom Soup: leftover mushrooms can be sliced and fried in a pan with a little olive oil, salt and a dash of balsamic.
Bulgur Porridge: no mango around? Use any fruit you like.
Thai Quinoa Salad: choose your fruit. Papaya and mango both work equally well in this dish – we suggest choosing whichever you like more or can find easier/less costly. You can add more spicy sauce if that’s your thing or more peanuts if you like it nutty.
If you include snacks in the meal plan, make sure you select 5 servings of Strawberry Popsicle for less food waste. Feel free to sub honey for agave or maple syrup.
Meal Prep (Quick Tutorial): These recipes can be made ahead.
Generally, we advise to keep them in airtight containers and/or in the fridge. Some of them need to be reheated.
Fluffy Protein Powder Pancakes with Oats (batter can be made in advance)
Vegetarian Mushroom Soup
Sweet Potato Tacos (it can be reheated)
Bulgur Porridge
Easy Vegetable Frittata
Saucy Eggplant Tomato Pasta (it can be reheated)
Thai Quinoa Salad
Freezable:
Vegetarian Mushroom Soup (don’t add cream until reheating)
You can use the ‘recipe vault’ to instantly find great replacement or additional meals, too!
And don’t forget – if you have lots of leftover ingredients in the fridge we highly recommend turning them into Buddha Bowls or Burrito Bowls! There’s so much choice, and you can throw together virtually everything you have leftover with a tasty sauce!
The recommendations on physical activity are general and non-specific. If you have any injuries or conditions which may restrict your ability to perform physical activity, please seek medical/professional advice before making changes.
We would like to take a moment to note that these meal plans have been designed to provide a framework for weight loss. They do not claim to provide medical advice or to be able to treat any medical condition. It makes no claims in respect to weight loss, either in terms of the amount or rate at which weight loss could be achieved. The calories, fibre, protein and other nutritional information is worked out as closely as possible and we have checked the information as accurately as possible. However we can’t be held responsible for mistaken listings: the nutritional information is given as a guide only. If you have any concerns regarding your health or whether it is suitable for you to try to lose weight then please contact your medical practitioner before making changes.
Prep Time: 15 mins
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