Today we’re going to make a Crisp Cucumber-Tomato Salad with Protein Boost. It’s fresh, colorful, and packed with nutrients.

The best part? You can make it in just 5–10 minutes, and it’s perfect for lunch, dinner, or meal prep. A salad like this isn’t just a side—it can be the star of your meal, helping us feel energized and satisfied.

Ingredients You’ll Need

- 1 medium cucumber (about 150g), firm and fresh

- 2 medium tomatoes (about 200g), slightly soft and ripe

- 1/4 purple onion (about 40g), thinly sliced

- 1 cup leafy greens (romaine, spinach, or ball lettuce, about 50g)

- 1/4 avocado (optional, about 50g), diced

- 1 boiled egg or 100g grilled chicken (for protein)

- 1 tablespoon olive oil

- 1 tablespoon lemon juice (freshly squeezed)

- 1/4 teaspoon salt

- 1/8 teaspoon freshly ground black pepper

- 1 teaspoon roasted almond flakes or pumpkin seeds (optional, for crunch)

- Fresh herbs like parsley or basil (optional)

Tip: All ingredients can be adjusted based on your appetite or family size.

Step 1: Prepare the Vegetables

1. Wash all vegetables thoroughly to remove dirt and any residues.

2. Peel the cucumber if desired, then cut it into thin diamond-shaped slices by holding the blade at a 45-degree angle. This shape helps the dressing cling better.

3. Remove the tomato stems, halve them, and scoop out seeds with a spoon to keep the flesh intact. Cut into small chunks.

4. Slice the purple onion thinly and soak in ice water for 5–10 minutes to reduce sharpness and make it crisp.

5. Tear the leafy greens by hand into bite-sized pieces—avoid using a blade to cut them, so the texture stays intact and the salad looks more appealing.

Step 2: Prepare Protein (Optional)

1. For boiled eggs: boil for 8–10 minutes until fully cooked, then peel and slice.

2. For grilled chicken: season 100g chicken fillet lightly with salt and pepper, grill or pan-sear for 3–4 minutes on each side until cooked through, then slice thinly.

Tip: Protein makes the salad more filling and balances blood sugar levels. Preparing it in advance saves time for busy days.

Step 3: Assemble the Salad

1. In a large bowl, combine cucumber slices, tomato chunks, onion slices, leafy greens, and avocado if using.

2. Add your protein choice on top, distributing it evenly for a balanced bite.

Step 4: Dress the Salad

1. Drizzle 1 tablespoon olive oil evenly over the salad.

2. Squeeze 1 tablespoon fresh lemon juice on top.

3. Sprinkle 1/4 teaspoon salt and 1/8 teaspoon black pepper.

4. Optional: add 1 teaspoon roasted almonds or pumpkin seeds and some fresh herbs like parsley or basil.

Tip: Let the salad sit for 3–5 minutes before serving. The vegetables release a little juice and the dressing blends naturally, creating a light, flavorful coating.

Step 5: Serve and Enjoy

1. Use a deep-colored bowl for presentation.

2. Place leafy greens at the bottom, then mound cucumber and tomato chunks for a layered look.

3. Top with protein slices, seeds, and herbs for a visually appealing dish.

4. Serve immediately to enjoy maximum freshness and crunch.

Extra Tips for Lykkers

- For meal prep: store vegetables separately in airtight containers. Mix with protein and dressing just before eating.

- Swap lemon juice with apple cider vinegar if sensitive to citrus.

- Change protein weekly—try chickpeas, lentils, or tofu for variety.

- Add seasonal fruits like berries or pomegranate seeds for extra vitamins and natural sweetness.

- Chill in summer for ultimate refreshment or add warm grains/chickpeas in winter for a cozy twist.

- Try using different nuts or seeds to vary flavors and add healthy fats.

Building Healthy Salad Habits

Making salads a daily habit can improve energy, digestion, and overall wellness. Lykkers, start by prepping ingredients in advance, keeping dressings simple, and experimenting with textures and flavors. Over time, we’ll naturally choose fresh, nutrient-rich ingredients and feel more satisfied with every meal.

Enjoy Every Bite

Lykkers, this colorful salad is more than just a meal—it’s a simple way to nourish our body, boost energy, and enjoy fresh flavors every day. By following these steps, we can make salads a fun daily habit, mix and match ingredients, and discover new favorite combinations. Grab your vegetables, protein, and toppings, and let’s create a crunchy, vibrant, and refreshing salad together!