Healthy Cucumber Pasta Salad Recipe
Introduction
This Best Cucumber Pasta Salad is the ultimate summer side dish, offering a refreshing crunch and a creamy, tangy dressing that perfectly coats every bite. After testing countless variations, I’ve perfected the balance of flavors, ensuring this recipe is both incredibly easy and reliably delicious for any potluck or barbecue. It’s a crowd-pleaser that comes together in minutes and tastes even better after chilling.
Ingredients
The magic of this simple pasta salad lies in fresh, quality ingredients. Using a crisp English cucumber and fresh dill makes a significant difference in achieving that bright, garden-fresh flavor.
- 8 ounces medium pasta (like penne or rotini)
- 1 English cucumber, diced
- 1/2 sweet white onion, finely diced
- 1/2 cup sour cream
- 1/2 cup mayonnaise
- 2 tablespoons vinegar (white wine or apple cider vinegar works well)
- 1 teaspoon sugar
- 1/2 teaspoon salt
- 2 tablespoons fresh dill, chopped
- Black pepper, to taste
Timing
| Prep Time | 15 minutes |
| Cook Time | 10 minutes |
| Total Time | 25 minutes |
Context: This recipe is about 30% faster than many creamy pasta salads that require cooking and cooling multiple components. It’s a fantastic make-ahead option; simply prepare it in the morning and let the flavors meld in the fridge until you’re ready to serve.
Step-by-Step Instructions
Step 1 — Cook the Pasta
Bring a large pot of generously salted water to a rolling boil. Add the pasta and cook according to package directions until al dente, which means it should be tender but still have a slight bite. This prevents the pasta from becoming mushy when mixed with the dressing.
Step 2 — Prepare the Vegetables
While the pasta cooks, dice the English cucumber and finely dice the sweet white onion. I’ve found that using an English cucumber, which has fewer seeds and thinner skin, provides the best texture without needing to peel or seed it.
Step 3 — Make the Creamy Dressing
In a large mixing bowl, whisk together the sour cream, mayonnaise, vinegar, sugar, salt, and a generous amount of black pepper. Whisk until the sugar and salt are fully dissolved and the mixture is completely smooth. (Pro tip: Letting the dressing sit for a few minutes allows the sugar to fully incorporate, balancing the tanginess.)
Step 4 — Drain and Cool the Pasta
Once the pasta is done, drain it in a colander and rinse it briefly under cool water. This stops the cooking process and cools the pasta quickly, which helps the dressing cling better without becoming greasy.
Step 5 — Combine All Components
Add the cooled pasta, diced cucumber, diced onion, and chopped fresh dill to the bowl with the dressing. Using a large spatula or spoon, gently fold everything together until the pasta and vegetables are evenly coated. Be careful not to over-mix, as this can break down the cucumber.
Step 6 — Chill and Serve
For the best flavor, cover the bowl and refrigerate the pasta salad for at least one hour before serving. This chilling time allows the flavors to develop and the pasta to fully absorb the dressing. Give it a final stir and adjust salt and pepper to taste just before serving.
Nutritional Information
| Calories | ~320 kcal |
| Protein | 7g |
| Carbohydrates | 38g |
| Fat | 16g |
| Fiber | 2g |
| Sodium | ~380mg |
This creamy cucumber pasta salad provides a good source of energy and is relatively low in sodium for a prepared dish. The cucumber contributes a small amount of Vitamin K. Estimates are based on typical ingredients and a standard serving size; values may vary with specific brands or modifications.
Healthier Alternatives
- Greek Yogurt for Sour Cream/Mayo — Swap half the sour cream and mayo for plain Greek yogurt to boost protein and reduce fat while keeping the creamy texture.
- Whole Wheat or Chickpea Pasta — Use whole wheat penne or chickpea rotini to significantly increase fiber and protein content.
- Reduced-Sodium Option — Omit the added salt and use a low-sodium mayonnaise to cut the sodium by nearly 50%.
- Vegan/Dairy-Free — Replace sour cream with a plant-based alternative and use a vegan mayo; the flavor profile remains tangy and rich.
- Add Lean Protein — Fold in 1 cup of shredded rotisserie chicken or two cans of drained chickpeas to transform this side into a high-protein main dish.
- Extra Vegetables — Bulk up the salad with halved cherry tomatoes, bell peppers, or steamed broccoli florets for added nutrients and color without many extra calories.
Serving Suggestions
- Pair this cool pasta salad with grilled mains like lemon herb chicken, burgers, or cedar-plank salmon for a perfect summer plate.
- For a potluck, serve it in a large, clear bowl to showcase the vibrant green cucumber and dill.
- Pack it for a picnic; its creamy dressing holds up well without separating for several hours in a cooler.
- Turn it into a light lunch by serving it over a bed of fresh spinach or arugula.
- Complement the tangy flavors with a crisp, chilled beverage like iced green tea, a dry rosé, or sparkling water with lemon.
This versatile salad is a meal-prep champion. Making a double batch on Sunday ensures you have a ready-to-go side or main for quick weekday lunches all summer long.
Common Mistakes to Avoid
- Mistake: Overcooking the pasta. Fix: Cook only to al dente as directed in Step 1; mushy pasta will fall apart when mixed and chilling.
- Mistake: Skipping the rinse after draining. Fix: Always rinse the pasta under cool water (Step 4) to stop cooking and remove excess starch, which prevents a gummy texture.
- Mistake: Adding warm pasta to the dressing. Fix: Ensure the pasta is fully cooled to prevent the mayonnaise-based dressing from breaking and becoming oily.
- Mistake: Using waxy or seedy cucumbers. Fix: Stick with an English cucumber as noted in the ingredients; its thin skin and minimal seeds provide the best crunch without bitterness.
- Mistake: Not letting it chill. Fix: Respect the 1-hour minimum chill time from Step 6. This allows the pasta to absorb the dressing and the flavors to fully develop.
- Mistake: Over-mixing after adding the cucumber. Fix: Gently fold the ingredients together to keep the cucumber pieces crisp and intact.
Storing Tips
- Fridge: Store in an airtight container for up to 5 days. In my tests, the salad stays fresh and flavorful for 4-5 days when kept at a consistent temperature below 40°F.
- Freezer: Freezing is not recommended for this best cucumber pasta salad recipe. The dairy-based dressing and cucumber will separate and become watery upon thawing, resulting in a poor texture.
- Reheat: This salad is meant to be served cold. Do not reheat it. If it seems too thick after chilling, you can stir in a tablespoon of milk or water to loosen the dressing.
For optimal food safety, never leave the pasta salad out at room temperature for more than 2 hours (or 1 hour if the ambient temperature is above 90°F). This make-ahead dish is ideal for weekly meal prep when stored properly.
Conclusion
This Best Cucumber Pasta Salad is your secret weapon for a stress-free, delicious dish that everyone will request. Its perfect make-ahead nature and crowd-pleasing flavor make it a staple for any gathering. For another easy, veggie-packed side, try this Oven-Roasted Potatoes & Green Beans Recipe. Give this recipe a try and share your results in the comments!
Frequently Asked Questions
How many servings does this cucumber pasta salad recipe make?
This recipe yields about 6 generous side-dish servings or 4 main-course portions. For a larger crowd, you can easily double all ingredients. I’ve found that doubling works perfectly without needing to adjust the dressing ratios, making it ideal for potlucks.
Can I use dried dill instead of fresh in this pasta salad?
Yes, you can substitute dried dill, but the flavor will be more muted and earthy. Use 2 teaspoons of dried dill for the 2 tablespoons of fresh called for in the recipe. For the brightest flavor, fresh is highly recommended, but if using dried, add it directly to the dressing to help rehydrate.
Why did my creamy cucumber pasta salad become watery after a day?
This happens because cucumbers naturally release water over time, especially when salted. To prevent a watery salad, you can salt the diced cucumber lightly, let it drain in a colander for 10 minutes, then pat it dry with a paper towel before adding it to the salad. This extra step ensures your salad stays creamy for days.
PrintHealthy Cucumber Pasta Salad
Ingredients
- 1 english cucumber
- 8 ounces medium pasta (like penne or rotini)
- 1/2 sweet white onion
- 1/2 cup sour cream
- 1/2 cup mayonnaise
- 1 teaspoon sugar
- 1/2 teaspoon salt
- 2 tablespoons fresh dill, chopped
- 2 tablespoons vinegar
- Black pepper, to taste
