High-Protein Italian Cucumber Tomato Salad
Crisp cucumbers, juicy tomatoes and feta in a creamy Italian cottage-cheese dressing — with chicken to make it a meal
This high-protein Italian cucumber tomato salad is fresh, crunchy and properly filling: crisp cucumber, juicy tomatoes, onion and feta tossed in a creamy blended cottage-cheese Italian dressing, with chicken through it to make it a real meal.
Per serving: 28g protein, 7g net carbs and 320 calories. Ready in 15 minutes, no cooking if your chicken is already cooked, and completely sugar-free.
Why you’ll love this Italian salad
- 28g protein per serving — a salad that actually fills you up
- Only 7g net carbs and 320 calories per serving
- Crisp, juicy and herby in every bite
- Ready in 15 minutes, no cooking with cooked chicken
- Creamy Italian dressing without mayo or sugar
- Perfect alongside grilled meats or on its own
Health notes
- Chicken & cottage cheese: The protein team that turns a side salad into a 28g-protein meal.
- Cucumber & tomato: Hydrating, high-fibre crunch for very few carbs.
- Olive oil: Healthy fats that help absorb the tomato’s lycopene.
- Feta: Salty, crumbly finish — a little delivers big flavour.
- Sugar-free: The dressing is herby and tangy, never sweetened.
Key element — salt and drain the cucumbers
Toss the sliced cucumbers with a pinch of salt and leave them 5 minutes while you make the dressing, then drain and pat dry. Skip this and the cucumbers flood the bowl — your creamy dressing turns into soup.
Ingredients
Salad
- 2 large cucumbers, sliced into half-moons
- 2 cups cherry tomatoes, halved
- ½ white or red onion, thinly sliced
- 1 lb cooked chicken breast, diced
- ¾ cup crumbled feta cheese
- 2 Tbsp chopped fresh parsley or basil
Creamy Italian dressing
- ¾ cup cottage cheese, blended smooth
- 2 Tbsp olive oil
- 1 Tbsp red wine vinegar
- 1 Tbsp lemon juice
- 1 tsp Italian seasoning
- ½ tsp garlic powder
- Salt and black pepper to taste
Swaps
- Rotisserie chicken: The fastest option — shred or dice and toss in.
- Vegetarian: Swap chicken for 2 cups chickpeas or white beans; protein drops, so serve as a side.
- Greek style: Add ½ cup Kalamata olives and swap parsley for oregano.
- No feta: Use shaved parmesan or mini mozzarella balls.
Instructions
| 1 | Salt the cucumbers. Toss the cucumber slices with a pinch of salt in a colander. Leave 5 minutes, then drain well and pat dry. |
| 2 | Blend the dressing. Blend the cottage cheese until completely smooth. Whisk in the olive oil, vinegar, lemon juice, Italian seasoning, garlic powder, salt and pepper. |
| 3 | Prep the veg. Halve the cherry tomatoes and thinly slice the onion. Soak the onion in cold water for 2 minutes if you want it milder, then drain. |
| 4 | Add the chicken. Dice the cooked chicken into bite-size pieces. |
| 5 | Toss it all. In a large bowl, toss the cucumbers, tomatoes, onion and chicken with the dressing until everything is lightly coated. |
| 6 | Top and serve. Scatter the feta and parsley over the top, like the photo. Rest 5 minutes for the flavours to meld, then serve. |
Pro tips
- Salted, drained cucumbers = a salad that stays crisp, not soupy.
- Blend the cottage cheese fully smooth — no curds in the dressing.
- Halve the tomatoes just before tossing so they keep their juice in the tomato.
- Dress just before serving for maximum crunch.
- A final drizzle of olive oil and extra feta makes it look like the photo.
Nutrition
| Nutrient | Per serving |
|---|---|
| Calories | 320 |
| Protein | 28g |
| Net carbohydrates | 7g |
| Total carbohydrates | 10g |
| Fiber | 3g |
| Total fat | 18g |
| Sodium | 620mg |
Per serving (4 servings), locked from the cover: 28g protein, 7g net carbs and 320 calories. Exact macros vary with chicken and feta brands.
Variations
Greek protein
Add Kalamata olives, swap parsley for oregano, and finish with extra lemon.
Caprese chicken
Swap feta for mozzarella and finish with torn basil and balsamic glaze (sugar-free).
Spicy Italian
Add red pepper flakes and diced pepperoncini to the dressing.
Tuna Italian
Swap chicken for 2 cans of tuna in olive oil, drained.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 2 days | Best fresh; store dressing separately for meal prep |
| Freezer | Not recommended | Cucumber and tomato turn watery when thawed |
| Make ahead | Same day | Prep veg and dressing ahead; toss and top with feta at serving |
