If you’re searching for a dish that’s as refreshing as it is satisfying, this Healthy Cucumber Pasta Salad is exactly what you need. It combines the cool, crisp crunch of fresh cucumbers with perfectly cooked pasta and a tangy, creamy dressing that’s bursting with fresh dill and just the right hint of sweetness. This salad is a delightful harmony of textures and flavors that will brighten up any meal or picnic with its vibrant colors and wholesome ingredients. It’s an effortless recipe that feels indulgent without any guilt, making it a perfect go-to for warm days or anytime you want a light, nourishing bite.

Healthy Cucumber Pasta Salad Recipe - Recipe Image

Ingredients You’ll Need

The beauty of this Healthy Cucumber Pasta Salad lies in its simplicity. Each ingredient has a special role to play, whether it’s the creamy dressing bringing rich flavor or the crisp cucumber adding fresh texture. Together, these essentials create a balanced, colorful dish that’s easy to whip up and crowd-pleasing.

English cucumber: Provides a fresh, crunchy base that’s mild and hydrating.

Medium pasta (like penne or rotini) – 8 ounces: Holds the dressing beautifully and adds satisfying substance.
Sweet white onion (1/2): Adds a subtle sharpness that mellows perfectly when soaked in cold water.

Sour cream (1/2 cup): Contributes creaminess and a slight tang to the dressing.
Mayonnaise (1/2 cup): Boosts the richness and helps everything bind together.

Sugar (1 teaspoon): Balances acidity and adds a hint of sweetness to brighten the flavors.
Salt (1/2 teaspoon): Enhances all the tastes, making them pop.
Fresh dill (2 tablespoons, chopped): Delivers an herbaceous, aromatic note that elevates the salad.

Vinegar (2 tablespoons): Injects just the right amount of tanginess to keep it lively.
Black pepper (to taste): Adds a mild kick and depth to the flavor profile.

How to Make Healthy Cucumber Pasta Salad

Step 1: Prepare the Dressing

Start by whisking together sour cream, mayonnaise, sugar, salt, fresh dill, vinegar, and black pepper in a small bowl. This creamy yet tangy mixture is the heart of your salad, so make sure everything is well combined to achieve a smooth, cohesive dressing. Once mixed, let it sit aside; this resting time allows the flavors to harmonize beautifully.

Step 2: Prepare the Onions

Thinly slice the sweet white onion and submerge the slices in cold water for a few minutes. This simple step softens the pungency of the onions and transforms them into a pleasantly mild addition to the salad, preventing that harsh bite while still preserving their crisp texture.

Step 3: Cook and Cool the Pasta

Boil your pasta according to package instructions until it is perfectly al dente—not too soft but tender enough to soak up the dressing. To stop the cooking and keep the pasta firm, drain and rinse it under cold water. This cooling process also ensures your pasta salad remains refreshingly cool once assembled.

Step 4: Slice the Cucumber

Slice the English cucumber lengthwise, then use a spoon to scoop out the seeds—this keeps the salad from getting watery. Slice the cucumber halves into thin rounds or half-moons for a crisp and light crunch that complements the creamy pasta beautifully.

Step 5: Assemble the Salad

In a large mixing bowl, gently toss together the cooked pasta, drained onion slices, and cucumber slices. Pour your prepared dressing over everything and toss again until every bite is coated with that luscious dressing. For best flavor, let the salad rest in the fridge for at least 40 minutes. This gives the ingredients time to mingle and intensify, delivering a truly irresistible Healthy Cucumber Pasta Salad experience.

How to Serve Healthy Cucumber Pasta Salad

Garnishes

To make your salad shine, add a sprinkle of extra fresh dill or some chopped chives on top before serving. These garnishes add a fresh herbal note and a pop of bright green color that make this dish look as good as it tastes.

Side Dishes

This salad pairs wonderfully with grilled chicken, fish, or even as a side to a hearty sandwich. Its light yet flavorful profile balances out heavier mains, making it a versatile companion for barbecues, potlucks, or just a casual weeknight dinner.

Creative Ways to Present

For a fun twist, serve this Healthy Cucumber Pasta Salad in individual lettuce cups or hollowed-out cucumber boats for an elegant appetizer. You can also layer it in clear glass jars for meal prep or a picnic-ready option that’s as visually appealing as it is tasty.

Make Ahead and Storage

Storing Leftovers

Keep any leftover salad stored in an airtight container in the refrigerator. It will stay fresh and delicious for up to 3 days, though it’s best enjoyed within the first day to retain that crisp cucumber crunch.

Freezing

This salad is not suitable for freezing because the creamy dressing and fresh cucumber would separate and soften upon thawing, changing the texture and flavor negatively.

Reheating

Since this is a cold pasta salad, reheating is not recommended. Enjoy it chilled straight from the fridge for maximum freshness and flavor.

FAQs

Can I use another type of pasta?

Absolutely! Medium-sized pasta shapes like penne, rotini, or even farfalle work great because they hold onto the dressing well and offer a nice texture contrast with the cucumber.

Is this salad suitable for a vegan diet?

The traditional recipe includes sour cream and mayonnaise, but you can easily swap those for vegan alternatives to make this Healthy Cucumber Pasta Salad fully plant-based without sacrificing creaminess or flavor.

How can I make the salad less creamy?

If you prefer a lighter dressing, try reducing the mayonnaise and sour cream by half and adding extra vinegar or a squeeze of fresh lemon juice to boost brightness.

Can I add other vegetables?

Definitely! Cherry tomatoes, bell peppers, or radishes add colorful crunch and complement the cucumber’s freshness nicely, giving your salad even more visual appeal and nutrition.

How long should the salad marinate?

Resting the salad for at least 40 minutes in the fridge helps the dressing flavors meld and the textures soften just enough for a harmonious bite. You can prepare it a few hours ahead for even better flavor integration.

Final Thoughts

This Healthy Cucumber Pasta Salad is one of those dishes that feels like a breath of fresh air on your plate. It’s light, creamy, and packed with flavors that are both comforting and invigorating. I can’t recommend it enough for any gathering or simple lunch. Once you try making it, you’ll find yourself coming back to this recipe time and time again, especially when you need something deliciously easy and refreshingly satisfying.

Healthy Cucumber Pasta Salad Recipe

★★★★★

4.9 from 6 reviews

Author: Mariam
Total Time: 65 minutes
Yield: 4 servings 1x

Diet: Vegetarian

Print Recipe

Description

This Healthy Cucumber Pasta Salad is a refreshing and creamy dish perfect for warm weather or as a light side. Featuring crisp cucumber, tender pasta, and a tangy homemade dressing with fresh dill, this salad combines cool textures and bright flavors in every bite. Easy to prepare and perfect for picnics or potlucks, it’s a delightful twist on the classic pasta salad with a healthy touch.

Instructions

Prepare the Dressing: Begin by combining sour cream, mayonnaise, sugar, salt, fresh dill, vinegar, and black pepper in a small bowl. Mix them well until fully combined. Once mixed, set the dressing aside to allow the flavors to meld together.
Prepare the Onions: Thinly slice the sweet white onion and place the slices in a bowl of cold water. This helps reduce the sharpness and mellows the onion’s flavor, making it more pleasant for the salad.
Cook and Cool the Pasta: Cook the pasta al dente according to the package directions. Once cooked, drain and rinse the pasta under cold running water to cool it down and stop the cooking process. Drain well and set aside.

Slice the Cucumber: Cut the English cucumber in half lengthwise and use a spoon to scoop out the seeds. Then slice the cucumber into thin rounds to add freshness and crunch to the salad.
Assemble the Salad: In a large mixing bowl, combine the cooled pasta, drained onion slices, and cucumber. Pour the prepared dressing over the salad and toss gently but thoroughly to coat all ingredients. Cover and refrigerate the salad for at least 40 minutes before serving to enhance the flavors.

Notes

Soaking the onions in cold water reduces their pungency and adds a mild sweetness.

Removing the cucumber seeds prevents excess wateriness in the salad.
The salad tastes best after resting in the refrigerator for at least 40 minutes to allow flavors to meld.
Use rotini or penne pasta for the best texture and to hold the dressing well.

For a lighter version, substitute mayonnaise with Greek yogurt.

Prep Time: 15 minutes
Cook Time: 10 minutes

Category: Salad
Method: Mixing
Cuisine: American

Nutrition

Serving Size: 1 cup
Calories: 280
Sugar: 3g

Sodium: 370mg
Fat: 16g
Saturated Fat: 3.5g

Unsaturated Fat: 11.5g
Trans Fat: 0g
Carbohydrates: 28g

Fiber: 2g
Protein: 6g
Cholesterol: 15mg

Keywords: cucumber pasta salad, healthy pasta salad, vegetarian pasta salad, summer salad, easy pasta salad, creamy dill dressing