Name: Healthy Cucumber Pasta Salad Recipe
Prep time: 15 min
Cook time: 10 min
Total time: 1 h 25 min
Cuisine: American
Ingredients: 1 English cucumber, sliced; 1/2 sweet white onion, finely diced; 8 ounces medium pasta (such as penne or rotini); 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

I have to tell you about one of my all-time favorite healthy dishes that feels like a refreshing hug on a hot day: my Healthy Cucumber Pasta Salad Recipe. It’s this vibrant, crunchy, and creamy combination of tender pasta and crisp cucumber, perfectly bound with a tangy, herby dressing that I could honestly eat every day. Whenever I make it, I get this sudden craving for summer vibes because it’s light yet satisfying, poking all the right flavor notes without ever feeling heavy. It’s one of those recipes I always keep in my back pocket for quick lunches, potlucks, or side dishes that steal the show.

Why You'll Love This Healthy Cucumber Pasta Salad Recipe

What truly excites me about this Healthy Cucumber Pasta Salad Recipe is how well the flavors come together in harmony. The cool, crisp cucumbers add a refreshing crunch, which contrasts beautifully with the tender pasta. Then there’s that creamy dressing made with sour cream and mayonnaise—just enough to keep things luscious without overwhelming the lightness. I toss in fresh dill and a splash of vinegar to bring brightness and a subtle herbal note. Every bite feels fresh, comforting, and delightfully balanced, which is why I always get requests to make it again.

Another thing I love about this salad is how easy it is to prepare. You cook the pasta just right (al dente is key here), chop up some simple ingredients, and whip up a quick dressing—all doable under an hour, with minimal fuss. It doesn’t require any fancy cooking skills or obscure ingredients, just simple pantry staples and fresh produce. Honestly, it’s a go-to for when I want something homemade but fast, and it never disappoints.

This salad is such a versatile crowd-pleaser that I find myself bringing it to barbecues, family dinners, and even casual weeknight meals. It complements grilled meats, sandwiches, or stands on its own as a light lunch. What makes it stand out is its unique twist on the classic pasta salad, swapping heavier elements with the fresh cucumber and dill for a garden-fresh touch that’s both healthy and indulgent. It’s the perfect balance and a real crowd-pleaser in my kitchen.

Ingredients You'll Need

The image shows a clear glass bowl filled with plain cooked penne pasta. The pasta is light yellow and smooth, with each piece sitting evenly inside the bowl. The bowl is placed on a white marbled surface. Nearby, on the same surface, there is a wooden cutting board with a whole green cucumber and a knife resting on it. A woman’s hand is not visible in the image. The background also includes a gray and white checkered cloth. photo taken with an iphone --ar 4:5 --v 7

For this salad, I keep things simple but with ingredients that each play a key part in flavor, texture, and color. The cucumbers bring that crisp freshness, pasta gives body to the salad, and the creamy dressing ties it all together with the right tang and sweetness to brighten every bite.

TIP : You'll find the full list of ingredients and measurements in the recipe card below

English cucumber: Its firm texture and thin skin make it perfect for crisp, hydrating bites without excess wateriness.
Medium pasta (penne or rotini): These shapes hold on to the dressing beautifully and provide a great chewy bite.
Sweet white onion: Adds a sweet and mild sharpness that balances the creaminess properly.
Sour cream: Gives a tangy creaminess that lightens the mayonnaise and brightens the salad.
Mayonnaise: Adds smooth richness that brings all the flavors together gently.
Sugar: A hint of sweetness that offsets the acidity from the vinegar perfectly.
Salt: Enhances all the flavors and helps bring out the natural taste of the veggies.
Fresh dill: Imparts an unmistakable herbal freshness that makes this salad feel special.
Vinegar: Adds a lively acidity that lifts the whole dish and balances creaminess.
Black pepper: Just a touch to give the salad a subtle kick without overpowering it.

Directions

Step 1: Start by boiling a large pot of salted water. Once boiling, add your pasta and cook until al dente, which usually takes about 8-10 minutes depending on the shape. Be sure to test it a minute or two early so it stays firm yet tender.

Step 2: While the pasta cooks, peel the cucumber if the skin feels too thick, then slice it in half lengthwise and remove the seeds with a spoon to avoid a watery salad. Chop or dice the cucumber into bite-sized pieces.

Step 3: Finely dice the sweet white onion. If you find the flavor a bit strong, you can soak the onion in cold water for a few minutes and then drain to mellow the taste.

Step 4: In a large mixing bowl, whisk together the sour cream, mayonnaise, sugar, salt, chopped fresh dill, and vinegar until you have a smooth, creamy dressing. Season with black pepper to taste.

Step 5: Drain the pasta thoroughly and rinse briefly under cold water to stop the cooking process and cool it to room temperature. Add the cooled pasta directly to the bowl with the dressing.

Step 6: Toss the pasta with the dressing until evenly coated. Add the chopped cucumber and onion and gently fold everything together, ensuring all the flavors mix but the cucumber pieces stay intact and crunchy.

Step 7: Cover the bowl and refrigerate for at least 30 minutes before serving. This resting time lets the flavors meld together beautifully for the best taste experience.

Servings and Timing

This Healthy Cucumber Pasta Salad Recipe makes about 4 generous servings, perfect for a family meal or to share at a small gathering. Prep time is roughly 15 minutes, mostly for chopping and mixing. Cook time for the pasta is about 8 to 10 minutes, followed by a chilling time of at least 30 minutes so the flavors can develop fully. Total time from start to finish will be around 1 hour, including the cooling period. It’s a relaxed, no-rush kind of recipe that you can prepare ahead of time without any stress.

How to Serve This Healthy Cucumber Pasta Salad Recipe

A white bowl filled with a simple pasta salad placed on a white marbled surface, showing two main layers: the pasta and the cucumbers. The bottom layer has light yellow penne pasta pieces, soft and smooth in texture, loosely spread around the bowl. On top, there is a layer of thinly sliced cucumber rounds, light green with visible seeds and small herbs scattered over, adding a fresh, slightly glossy look. A woman's hand holds the bowl gently from the side, completing the scene. photo taken with an iphone --ar 4:5 --v 7

I love serving this salad chilled straight from the fridge—it’s so refreshing that way, especially on warm days. It works beautifully as a side dish alongside grilled chicken, fish, or your favorite barbecue fare. The cool, creamy, and tangy notes are a wonderful contrast to smoky or savory mains.

For presentation, I like to garnish the salad with a few extra sprigs of fresh dill on top and maybe a thin slice of cucumber artfully arranged. It not only looks inviting but enhances the herbal aroma just before digging in. If you want to get a little fancy, a sprinkle of toasted pine nuts or some shaved Parmesan can add a luxurious texture boost.

When it comes to drinks, this salad pairs well with crisp white wines like Sauvignon Blanc or a light rosé. For a non-alcoholic option, a sparkling water infused with cucumber and mint feels perfectly on theme. I find this recipe shines at casual weekend lunches, picnic gatherings, or even as a light dinner on its own—just plating it in moderately sized portions to leave space for other dishes or dessert.

Variations

One of the great things about this Healthy Cucumber Pasta Salad Recipe is how easy it is to customize. If you want to make it gluten-free, swap out regular pasta for your favorite gluten-free variety like chickpea or brown rice pasta—I’ve tried both, and they hold up wonderfully. For a vegan version, you can substitute the mayonnaise and sour cream with plant-based alternatives like vegan mayo and cashew cream, keeping the same creamy texture with a plant-friendly twist.

If you’re looking to change up the flavor profile, try swapping fresh dill for fresh basil or mint—each brings a completely different but equally lovely freshness. You could also add a splash of lemon juice instead of vinegar for a brighter citrus tang. For some extra protein, toss in cooked chickpeas or cubes of feta cheese to make it more filling without leaning too heavy.

This recipe is meant to be simple and fresh, so I don’t recommend cooking the cucumbers—they’re best raw for that crisp bite. However, you can always mix in roasted vegetables or grilled zucchini if you feel like taking it in a slightly warmer, more rustic direction. The key is to maintain that wonderful balance of textures and flavors that got me hooked in the first place.

Storage and Reheating

Storing Leftovers

If you have leftovers (and sometimes I purposefully make extra!), store them in an airtight container in the refrigerator. I prefer glass containers because they keep the flavors pure and the salad fresh. This salad will keep well for up to 3 days, but I find the cucumbers start to release some water the longer it sits, so eat it sooner rather than later for the best texture.

Freezing

I don’t recommend freezing this salad because cucumbers and the creamy dressing don’t freeze well; the texture of both can suffer and turn watery or grainy when thawed. It’s best enjoyed fresh or within a few days stored in the refrigerator to preserve that crisp, fresh quality.

Reheating

This salad is made to be served cold or at room temperature, so reheating is not necessary and will actually diminish its charm. If it’s chilled too long, taking it out 10-15 minutes before serving to let it come close to room temperature brings out the flavors nicely. Avoid microwaving as it can make the dressing separate and the cucumber soggy.

FAQs

Can I use other types of cucumbers for this recipe?

Absolutely! While I prefer English cucumbers for their thin skin and fewer seeds, Persian cucumbers or even Kirby cucumbers work well. Just keep in mind seedier types may add more moisture, so removing seeds is a great tip to keep the salad from getting watery.

Is there a way to make this salad less creamy?

If you want a lighter, less creamy version, you can reduce the mayonnaise and sour cream by half and add a bit more vinegar or lemon juice for tang. Alternatively, you can use Greek yogurt instead of sour cream for a fresher, tangier dressing that’s still creamy but not heavy.

How far ahead can I prepare this salad?

You can prepare this salad a few hours up to a day in advance. I usually make it the morning of a picnic or gathering so it has some time to chill and let the flavors really marry. Just give it a gentle stir before serving to redistribute the dressing evenly.

Can I add protein to make this a complete meal?

Definitely! Adding grilled chicken, cooked shrimp, or chickpeas turns this salad into a more substantial meal. Tofu cubes or even boiled eggs are great options if you want plant-based or vegetarian protein. Just toss them in right before serving to keep the textures fresh.

What’s the best pasta shape for this salad?

I love using medium-sized pasta shapes like penne or rotini because their curves and tubes hold onto the dressing so well, giving a satisfying bite with every forkful. However, small shells or farfalle also work great if you want a slightly different texture.

Conclusion

I hope you get as much joy out of making and eating this Healthy Cucumber Pasta Salad Recipe as I do. It’s such a refreshing, easy, and delicious way to brighten your meals, and it really stands out with its perfect balance of creamy and crisp, tangy and fresh. Give it a try next time you want something healthy but indulgent, and I guarantee it’ll become one of your trusted favorites just like it is in my kitchen.