Zesty Marinated Cucumber & Onion Salad (with a Creamy Twist!)

Looking for a crisp, refreshing side dish that’s full of flavor and free from processed junk? This Marinated Cucumber & Onion Salad is a clean-eating classic—with a bold Cajun twist! Made with real ingredients, no seed oils, and no added sugar, it’s perfect for summer cookouts, weekday meals, or light snacks. Plus, we’ll show you how to turn it into a creamy, tangy version that’s just as healthy and even more satisfying.

The Clean Recipe: Marinated Cucumber & Onion Salad

Ingredients:

• 2 large cucumbers, thinly sliced (I love English cucumbers!)
• ½ red onion, thinly sliced (I love onions so I put a bit more.)
• 2 tbsp extra virgin olive oil or avocado oil
• ¼ cup apple cider vinegar or red wine vinegar
• 2 tsp dried dill (or 2 tbsp fresh)
• ½ tsp Cajun seasoning
• ¼ tsp garlic powder
• ¼ tsp onion powder
• ¼ tsp black pepper
• Salt to taste (about ½ tsp)
• Optional: pinch of monk fruit, stevia, or allulose for balance

Instructions:

1. Combine cucumbers and onions in a large bowl.
2. In a jar or small bowl, whisk together oil, vinegar, dill, seasonings, and optional sweetener.
3. Pour dressing over veggies, toss well, and let marinate in the fridge for at least 30 minutes (better if overnight).
4. Stir and serve chilled.

Make It Creamy

Want to level it up? Add a creamy, tangy twist:

Creamy Add-ins:

• ⅓ cup full-fat cottage cheese or Greek yogurt
• 1 tsp Dijon mustard
• Extra dill, if desired

How:
Blend the creamy base with the vinegar and spices before mixing with the cucumbers and onions. It becomes a cool, protein-packed salad that’s ultra-satisfying and low-carb.

Nutritional Highlights

This salad is:

• Low in carbs and sugar-free
• High in hydration thanks to cucumbers
• Rich in antioxidants like quercetin from red onions
• Supports digestion with apple cider vinegar and fiber
• Heart-healthy fats from olive or avocado oil
• Protein boost (in creamy version) with full-fat dairy

Perfect for keto, low-carb, or clean eating plans.

Why Avoid Seed Oils?

Most store-bought dressings and marinades are LOADED with industrial seed oils like canola, soybean, or sunflower oil. Here’s why you might want to steer clear:

• Highly processed: These oils undergo chemical extraction and high-heat refining.
• High in omega-6 fats: Excess omega-6 (especially from processed foods) can contribute to inflammation.
• Oxidation risk: When heated or stored poorly, seed oils can oxidize and create harmful compounds.
• Linked to metabolic issues: Emerging research suggests overconsumption may play a role in obesity, insulin resistance, and cardiovascular problems.

Instead, reach for 100% pure extra virgin olive oil or 100% avocado oil—both are stable, nutrient-rich, and minimally processed. Many of the olive and avocado oils you buy in the grocery store are actually blended with seed oils so be careful!

Final Thoughts

Whether you keep it classic or creamy, this marinated cucumber salad is a feel-good dish that’s big on taste and backed by smart nutrition. It’s a simple swap that ditches processed oils and sugars in favor of clean, vibrant ingredients your body (and taste buds) will love.

Marinated Cucumber & Onion Salad (Clean & Zesty)

Tana

A simple and tasty marinated cucumber and onion salad recipe with no seed oils, no sugar, and full of flavor.

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Servings 6

Ingredients

  

• 2 large cucumbers thinly sliced (peeled if preferred)
• ½ red onion thinly sliced
• 2 tbsp extra virgin olive oil or avocado oil both seed-oil free
• ¼ cup apple cider vinegar or red wine vinegar
• 1 –2 tsp dried dill or 2 tbsp fresh dill, chopped
• ½ tsp Cajun seasoning adjust to taste
• ¼ tsp garlic powder or 1 clove minced fresh garlic
• ¼ tsp onion powder
• ¼ tsp black pepper
• Salt to taste start with ½ tsp
• Optional: pinch of monk fruit allulose, or stevia for balance (optional but nice)
• Optional: sliced radishes or chopped celery for crunch

Instructions

 

• In a large bowl, combine cucumbers and onions.
• In a small bowl or jar, whisk together the oil, vinegar, dill, Cajun seasoning, garlic powder, onion powder, black pepper, and salt. Add optional sweetener if using.
• Pour the dressing over the veggies and toss well to coat.
• Cover and marinate in the fridge for at least 30 minutes, preferably a few hours or overnight to let the flavors meld.
• Stir again before serving. Garnish with extra dill or a sprinkle of paprika if desired.

Notes

Variations and Add Ins: 

Add sliced cherry tomatoes or chopped bell peppers.
Sprinkle in a few crushed red pepper flakes for heat.
Add a splash of fresh lemon juice for brightness.