Peeled Cucumber Salad with Mint & Lactose-Free Yogurt (Refreshing)
By the QuiteRecipes team (Jamy & Kaïna) | Food Service Professional, Early Childhood Expert & Parents
A refreshing low-FODMAP side: peeled cucumber in a cool lactose-free yogurt dressing with fresh mint, olive oil, and lemon.
There's a reason cucumber salads show up in every gut-friendly playbook: peeled cucumber, a cool yogurt dressing, and fresh mint add up to something that reads as a treat. Lactose-free yogurt keeps the creaminess without the lactose, and peeling the cucumber quietly removes the fermentable load. It's a side, a snack, or the green note on any plate that needs one.
🥄 Ingredients
- 🫗 1 English cucumber (about 300g), peeled and sliced thinly
- 🫗 1/2 cup (125g) plain lactose-free yogurt
- 🫗 1 tablespoon chopped fresh mint
- 🫗 1 tablespoon olive oil
- 🫗 1 tablespoon lemon juice
- 🫗 A pinch of salt and black pepper
- 🫗 1 teaspoon chopped chives, to finish (optional)
Nutrition Facts*
*Nutritional information is an estimate and may vary based on ingredients, brands and portion sizes. Values are provided per serving.
👨🍳 Instructions
Peel the cucumber completely and slice it into thin rounds.
Whisk the yogurt, mint, olive oil, lemon juice, salt, and pepper in a bowl until smooth.
Fold the cucumber through the dressing so every round is coated.
Rest for 5 minutes, scatter with chives if using, and serve chilled.
⚠️ Common Mistakes
- ✕
Leaving the peel on "for texture"; in this protocol, texture takes second place.
- ✕
Thinning the dressing with regular milk — it separates and waters down.
- ✕
Over-salting, which draws the water out of the cucumber into the bowl.
🔄 Variations
Add 40g of crumbled feta per person for a Greek-style version.
Stir in a spoon of lactose-free sour cream for extra richness.
Use fresh dill instead of mint for a different herb backbone.
🧊 Storage
- 📦
Best within a few hours; the cucumber weeps into the dressing overnight.
- 📦
The yogurt dressing alone keeps 2 days in the fridge.
💡 Chef Tips
Tip 1: Peeling matters more than any other step — the skin is where cucumber's excess polyols concentrate.
Tip 2: Thin slices dress better than chunky sticks; the yogurt coats them like a sauce.
Tip 3: Lactose-free yogurt tastes and behaves like the real thing but drops the lactose that IBS guts notice.
Tip 4: A 5-minute rest lets the mint bloom — serve it cool, not straight from the fridge.
❓ FAQ
Is cucumber really a problem? Raw cucumber with its skin can carry excess polyols; peeled cucumber is the widely accepted low-FODMAP version — so peel and enjoy.
What about regular yogurt? During elimination, lactose-free yogurt is the safe swap; a lactose-free Greek-style one is thicker if you like more body.
Can this be a full meal? It's a refreshing side or snack; add chicken or tuna beside it for a complete plate.
🔗 Related Recipes
About the Authors
This recipe and guide was developed, tested, and approved in our home kitchen and daily life. Jamy is a retired Food Service District Manager and Early Childhood Program Manager who spent his career overseeing multi-site restaurant operations, large-scale culinary production, and daycare menu management. Kaïna brings the ultimate real-world test: making sure it brings ease and joy to our kids on a busy weeknight.
Read more about our professional background and philosophy →