Refreshing Cucumber and Egg Salad with Sweet Corn 🥒🥚🌽
Description
This light, refreshing, and protein-packed salad is the perfect balance of crisp cucumbers, creamy eggs, and sweet corn. It’s quick to prepare, making it a great choice for a healthy side dish, light lunch, or even a sandwich filling. The dressing is a tangy and creamy blend that brings out the natural flavors of the ingredients while keeping the dish light and nutritious.
Ingredients
For the Salad:
- 2 medium cucumbers, thinly sliced
- 3 hard-boiled eggs, chopped
- 1 cup sweet corn (canned, drained or fresh, boiled)
- ¼ red onion, finely chopped (optional, for extra crunch and flavor)
- 2 tablespoons fresh parsley or dill, chopped
For the Dressing:
- ⅓ cup Greek yogurt or mayonnaise (or a mix of both)
- 1 teaspoon Dijon mustard
- 1 tablespoon lemon juice or apple cider vinegar
- ½ teaspoon garlic powder
- Salt and pepper, to taste
Instructions
Step 1: Prepare the Ingredients
- Hard-boil the eggs: Place eggs in a pot of cold water, bring to a boil, and let simmer for 9-10 minutes. Transfer to an ice bath, peel, and chop.
- Slice the cucumbers: Thinly slice cucumbers using a knife or mandoline for even slices.
- Prepare the corn: If using fresh corn, boil for 2-3 minutes, then remove from the cob. If using canned, drain and rinse.
Step 2: Make the Dressing
- In a small bowl, whisk together Greek yogurt (or mayo), Dijon mustard, lemon juice, garlic powder, salt, and pepper until smooth.
Step 3: Assemble the Salad
- In a large mixing bowl, combine cucumbers, chopped eggs, sweet corn, and red onion.
- Pour the dressing over the salad and gently toss until everything is evenly coated.
- Garnish with fresh parsley or dill for extra flavor.
Step 4: Chill & Serve
- Cover and chill for 15-30 minutes before serving to allow the flavors to meld.
- Serve cold and enjoy!
Servings
- Makes 3-4 servings
Nutritional Information (Per Serving, Approximate)
- Calories: ~180
- Protein: ~9g
- Carbohydrates: ~14g
- Fiber: ~2g
- Fat: ~10g
Health Benefits
1. Hydrating & Refreshing
- Cucumbers are 95% water, helping with hydration and digestion.
2. High in Protein & Healthy Fats
- Eggs provide high-quality protein and essential fats, keeping you full longer.
3. Rich in Fiber & Antioxidants
- Sweet corn and cucumbers provide fiber and vitamins for gut and skin health.
4. Low-Calorie & Light
- This salad is nutrient-dense while staying low in calories—great for weight management.
Tips & Variations
✔️ Make It Creamier – Add ½ an avocado, mashed into the dressing.
✔️ Extra Crunch? – Toss in chopped celery, bell peppers, or sunflower seeds.
✔️ Spice It Up – Add a pinch of paprika or chili flakes for a mild kick.
✔️ Dairy-Free? – Use vegan mayo or mashed avocado instead of Greek yogurt.
✔️ Add More Protein – Mix in shredded chicken, tuna, or chickpeas.
✔️ Serve It Differently – Enjoy it as a sandwich filling, wrap, or on toast!
Q&A
Q1: How long does this salad last?
- Store in an airtight container in the fridge for up to 2 days.
Q2: Can I make it ahead of time?
- Yes! Prepare everything in advance but add the dressing right before serving to keep it fresh.
Q3: Can I use frozen corn?
- Yes! Thaw it under warm water or quickly boil for 2-3 minutes before using.
Q4: What can I pair this salad with?
- Serve with grilled chicken, salmon, crusty bread, or a side of quinoa for a complete meal.
This Refreshing Cucumber and Egg Salad with Sweet Corn is quick, easy, and full of fresh flavors—a perfect light and healthy dish! Let me know if you’d like more variations. 😊🥒🥚🌽