If you're looking for a side dish that is simple, crunchy, and packed with Japanese-inspired flavor, this Heart Healthy Asian Cucumber Salad fits the bill perfectly. It's built around cool, refreshing cucumber slices and tossed in a bright, savory sesame-ginger dressing. Because this recipe relies on fresh vegetables and uses a light dressing, it is approved for Heart Healthy and Diabetic diets. It's also a great, easy appetizer recipe to serve at parties or to prep ahead of time.
This recipe is a naturally low-carbohydrate and low-fat dish that aligns well with heart-healthy guidelines. It is packed with fresh vegetables and seasoned with heart-friendly ingredients like fresh ginger and sesame oil, minimizing added sugars and saturated fats. Its simplicity and natural ingredients make it a satisfying, nutrient-dense side that supports a balanced diet.
Yes, most traditional Asian cucumber salads are healthy due to their vegetable base. This particular recipe is explicitly formulated to be heart-healthy, low-carb, and diabetic-friendly by minimizing sodium, saturated fat, and added sugar.
To prevent sogginess, slice the cucumbers and lightly salt them first, letting them drain for 15–20 minutes before mixing with the dressing. Always add the dressing and sesame seeds right before serving, or just 10–30 minutes ahead of time.
Yes, you can replace low-sodium soy sauce with coconut aminos or a tamari alternative to keep the sodium level down while maintaining the savory, umami flavor. Alternatively, use standard soy sauce, but reduce the amount slightly.
These tasty dishes deliver classic garlicky and umami flavors without the extra sodium and fat of takeout meals.
Healthy meals are simpler than ever with these zesty salads that are easy to make and bursting with bright and delightful flavor combinations.
This salad is a perfect side dish for our chicken teriyaki as its tanginess cuts through the sauce's richness.
It’s also a refreshing, light complement to many main courses. Pair it with:
Recipe yields 10 servings
In a skillet, combine squash, pepper, garlic and 1 tablespoon sesame oil and sauté over high heat for 5 minutes, or until pepper softens. Drain off any liquid and allow to cool.
In a large bowl, add cucumber, water chestnuts, ginger, scallions, remaining sesame oil, soy sauce, sesame seeds and the cooled pepper and squash mixture. Toss to coat cucumbers. Let stand for 10 minutes before serving.
You can use green zucchini or thinly sliced bell peppers (red, yellow, or orange) instead, as they maintain a similar texture and keep the recipe low-carb.
Try using slivered almonds or chopped celery for a similar crunch factor. This increases fiber slightly while keeping the recipe heart-healthy.
If you are sensitive to sesame, you can use a small amount of walnut oil or light olive oil for the healthy fat base, although this will change the flavor profile.
To adjust sweetness without sugar, use a few drops of a natural sweetener alternative like stevia or monk fruit, ensuring you keep the recipe diabetic-friendly.