Top Health Benefits of Cucumber & Egg Salad You Need to Know

This refreshing cucumber and boiled egg salad is a powerhouse of essential nutrients, offering a well-balanced combination of protein, healthy fats, fiber, and vitamins. The boiled eggs serve as an excellent source of high-quality protein and healthy fats, particularly omega-3s, as well as vital nutrients like vitamin B12, choline, and selenium. Cucumbers and bell peppers are packed with hydration, dietary fiber, and antioxidants such as vitamin C, which supports immune function and skin health. Basil adds not only a burst of flavor but also anti-inflammatory and antibacterial properties. Olive oil contributes heart-healthy monounsaturated fats and enhances the absorption of fat-soluble vitamins from the vegetables. This dish is light yet filling, making it ideal for those seeking a nutrient-dense meal without excess calories. It helps regulate blood sugar levels, supports muscle maintenance, and promotes satiety, making it an excellent choice for healthy weight management and overall wellness.

Ingredients :

Cucamber : 2 Piece

Chicken Egg : 4 Piece

Bell Pepper : 1 Piece

Green onions : 3 Piece

Basil (Fresh) : to taste

Olive Oil : 2 Tablespoon

Lemon Juice : 1 Tablespoon

Salt : as needed

black pepper : to taste

This refreshing cucumber and boiled egg salad with basil is your go-to dish — ready in 25 minutes and bursting with summer freshness!

Recipe :

Serves 4 people

Step 1: Prepare the Eggs

Place 4 eggs in a saucepan and cover with water.
Bring to a boil, then simmer for 9–10 minutes until fully cooked.
Transfer the eggs to a bowl of cold water and let them cool completely.

Step 2: Wash and Slice the Vegetables

Wash 2 medium cucumbers and 1 large bell pepper thoroughly.
Slice the cucumbers into thin rounds and the bell pepper into thin strips.

Step 3: Chop the Herbs

Rinse a handful of fresh basil leaves.
Chop the basil finely or tear them into small pieces for added aroma.

Step 4: Peel and Slice the Eggs

Once the boiled eggs are cool, peel them gently.
Slice each egg into quarters or rounds, depending on your preference.

Step 5: Prepare the Dressing

In a small bowl, mix 2 tablespoons of extra virgin olive oil and 1 tablespoon of fresh lemon juice.
Season lightly with salt and pepper to taste.

Step 6: Assemble the Salad

In a large bowl or serving plate, layer the cucumber slices and bell pepper strips.
Add the sliced eggs on top and sprinkle the chopped basil.
Drizzle the dressing evenly over the salad.

Step 7: Chill and Serve

Refrigerate the salad for 10–15 minutes for best flavor and texture.
Serve chilled as a light main course or a refreshing side dish.

Enjoy your healthy, protein-rich cucumber and egg salad with basil!

Tips and Tricks for Making the Perfect Cucumber & Egg Salad

When preparing this salad, start by using fresh, organic ingredients for optimal taste and nutrition. Boil the eggs properly—typically 9–10 minutes—for a firm but creamy yolk, and allow them to cool before slicing to maintain their texture. Slice cucumbers and bell peppers thinly and uniformly for an even bite and attractive presentation. Be sure to use extra virgin olive oil for dressing, as it preserves antioxidants and rich flavor. If using lemon juice, freshly squeezed is preferred for maximum vitamin C and a zesty, natural taste. Gently mix the ingredients to avoid breaking the eggs or bruising the vegetables. Serve chilled for best flavor and texture, especially in warmer weather. Optionally, a sprinkle of salt and pepper enhances the flavor but should be used moderately, especially for those on sodium-restricted diets. Always store leftovers in an airtight container in the refrigerator and consume within 1–2 days for freshness and safety.

Nutritional Information and Diet Compatibility of Cucumber & Egg Salad

This dish aligns well with several popular dietary patterns including Ketogenic, Mediterranean, Vegetarian, Paleo, Gluten-Free, Low-Calorie, High-Protein, and DASH diets due to its nutrient balance, lack of processed ingredients, and natural sources of healthy fats and protein. However, it is not suitable for Vegan diets due to the inclusion of eggs, and not appropriate during fasting periods where no food intake is allowed. For those following strict Paleo or Whole30 guidelines, ensure the olive oil and any seasonings are compliant (i.e., no additives or sugar). Individuals with egg allergies should avoid or substitute the eggs with a plant-based protein if suitable for their diet. Also, people with specific cholesterol concerns should consider moderation in egg consumption and consult with a healthcare professional. Overall, the dish is highly versatile and can be slightly adjusted to suit most healthy eating frameworks.