Sesame Cucumber Avocado Salad

There’s something undeniably satisfying about the crisp snap of fresh cucumber paired with the rich creaminess of avocado. This sesame cucumber avocado salad brings together simple ingredients with bold flavor, creating a dish that’s as nourishing as it is refreshing. With the subtle nuttiness of sesame, the brightness of lime, and a dash of umami from tamari, it checks all the boxes for a quick, healthy, and seriously tasty addition to any meal. True to the Fit Men Cook approach, it’s clean eating without sacrificing flavor.

Sesame Cucumber Avocado Salad Ingredients

Vegetables

• 1 lb Persian or English cucumbers, sliced (thickness of two coins)
• 2 ripe avocados, chopped
• 5 stalks green onions, chopped (use green parts primarily)

Dressing Components

• 1 tbsp water
• 2 tbsp reduced sodium tamari (or soy sauce)
• 1 tbsp rice or white vinegar
• 2 tbsp sesame oil
• 2 tsp coconut sugar
• Juice from 1/2 lime

Garnishes

• 2 tbsp sesame seeds
• 1 tbsp fresh cracked pepper
• Additional lime juice, tamari, or vinegar to taste

Sesame Cucumber Avocado Salad Calories

This sesame cucumber avocado salad is as light as it is flavorful. Each serving (about 1/4 of the batch) comes in around 190 calories. It’s packed with heart-healthy fats from the avocado and sesame oil, modest carbs from the cucumber and coconut sugar, and a little bit of plant-based protein from the sesame seeds. It’s naturally gluten-free (if using tamari) and vegan-friendly, making it ideal for a variety of diets.

Macronutrient Breakdown (Per Serving):

• Calories: ~250
• Protein: ~2g
• Carbs: ~39g
• Fat: ~12g

How to Make Sesame Cucumber Avocado Salad

Preparing the Vegetables

Start with fresh, firm cucumbers. Persian or English cucumbers are best for this recipe due to their low seed content and crisp texture. Slice them into coins about twice the thickness of a quarter — not too thin so they hold up in the dressing. For the avocados, choose ones that are ripe but not overly soft. Cut them into chunks just before serving to maintain their vibrant color and creamy texture.

Chop green onions, using mostly the green tops for a milder, fresher flavor. The trio of cucumber, avocado, and green onion forms a refreshing and balanced base for the salad.

Making the Sesame Dressing

In a small bowl or cup, whisk together the water, tamari (or soy sauce), vinegar, sesame oil, coconut sugar, and lime juice. The coconut sugar adds a subtle sweetness that balances the salty umami of tamari and the tanginess of vinegar. Whisk until fully emulsified and set aside. Taste the dressing and adjust with extra lime or a splash of vinegar if needed to suit your preference.

Assembling the Salad

In a large mixing bowl, combine the sliced cucumbers, avocado chunks, and green onions. Pour the dressing over the vegetables and gently fold everything together. The avocado will slightly break down and help create a naturally thick and creamy coating for the salad.

Finish with a generous sprinkle of sesame seeds and fresh cracked pepper. For garnish, a few sprigs of fresh cilantro or dill can add extra brightness. Serve immediately, or chill briefly before serving if desired.

Sesame Cucumber Avocado Salad Variations

There are endless ways to build on this base recipe:

• Spicy Kick: Add thinly sliced jalapeños or a drizzle of chili oil to bring some heat to your avocado cucumber sesame salad.
• Protein Boost: Toss in some shelled edamame or cubes of grilled tofu for a more filling meal.

Sesame Cucumber Avocado Salad Servings

This sesame cucumber and avocado salad pairs beautifully with a wide range of dishes:

• As a crisp side dish to grilled chicken or fish
• Spooned onto whole grain toast for a quick, nutritious lunch
• Over quinoa or brown rice for a heartier, more complete meal

How to Store Sesame Cucumber Avocado Salad

This cucumber-avocado salad is best eaten fresh, but it will last in the fridge in an airtight container for 3 to 4 days. The avocado may brown slightly over time, but a splash of lime juice can help slow this process.

Make-Ahead Tips:

To prep ahead, mix the dressing and store it separately. Slice the cucumbers in advance and keep them in an airtight container. Chop and add the avocados just before serving to maintain their color and texture.

FAQ

Can I make this salad ahead of time?

Yes, but it’s best to keep the dressing and cucumbers separate from the avocado until right before serving to keep everything fresh.

What can I use instead of sesame oil?

You can try avocado oil or olive oil with a dash of tahini for a similar nutty flavor.

How do I prevent the avocado from browning?

Add lime juice and keep the salad well-covered in the fridge. If storing, press plastic wrap directly onto the surface of the salad.

Is this salad suitable for meal prep?

Yes, this cucumber avocado sesame salad can be meal prepped with the dressing and cucumbers in advance. Add avocados just before serving to maintain optimal freshness.