Jalapeno popper cucumber with cream cheese, sour cream, onion, and bacon

If you’re looking for a quick and easy lunch, Tejal Parekh, registered dietitian and contributor for The Mesothelioma Center at Asbestos, believes this could be a good choice.

“While it wouldn’t be considered low calorie, you could lower the fat by using low fat or fat-free versions of the ingredients or just use a little less of the cream cheese, sour cream, and cheese,” she notes.

“A whole cucumber gives it a boost of fiber, antioxidants, and vitamins,” she continues.

“The cucumber in this recipe is also a good source of Vitamin K (important for blood clotting and bone health), Potassium (important for heart, bone, muscle and kidney health), and Vitamin C (important for wound healing and immune health).”

Icy-Cold Korean Cucumber Soup with Pork Belly and Garlic

Amie Alexander, a registered dietitian at Nutri Peak, says this is a refreshing and very healthful recipe.

“Cucumber acts as a base in this recipe, so it will add hydration and key nutrients, most notably vitamin K, that plays a critical part in skeletal health,” Alexander explains.

She says the introduction of pork belly also provides a source of protein and healthy fats but warns that it’s also extremely high in saturated fat.

“This could be a downside for those monitoring their fat intake or cholesterol levels,” she notes.

Alexander says garlic in the soup will add flavor and act as an antioxidant.

Overall, she says this recipe provides a good balance between hydration, nutrients, and flavor, but it’s best eaten in moderation due to the high saturated fat content in the pork belly.

Spicy braised cod with cucumber or zucchini

If you find it difficult to fit adequate amounts of fish into your diet, this recipe may be a good option for you.

Parekh says this is a great low fat, high protein meal that also adds in onions, garlic, and chili flakes.

“All three of those ingredients contain cancer-fighting chemicals called phytochemicals. The fish and soy sauce are high in salt, but you can lower the amounts to control the sodium,” she explains.

Though Moffitt uses zucchini instead of cucumbers for this recipe, both vegetables are healthy choices that are high in water and low in sugars, carbs, and calories. Using cucumber in this dish will provide you with more potassium, while zucchini contains more vitamins A and C.

Spicy Cold Kimchi Noodles

This noodle-based dinner idea includes a good blend of macro and micronutrients.

“Cucumbers add hydration and fiber. Meanwhile, kimchi is fermented, so it provides probiotics to support good gut health,” Alexander explains.

She says the spiciness from the kimchi also provides a source of capsaicin, which can help increase metabolism.

“Some varieties of the noodles are high in carbohydrates, so it’s best not to consume them in large quantities as they can cause blood sugar spikes,” she adds.

Alexander says this is a very balanced meal. “It’s a great dish for those seeking to balance probiotics and fresh vegetables in their diets,” she surmises.

Iceberg Lettuce Wrap

An iceberg lettuce wrap might not seem very filling, but this one contains good amounts of protein and fiber that aid satiety.

“This high protein option contains shredded chicken, onions, cucumbers, pickles, Dijon mustard, ranch dressing, parmesan cheese, and iceberg lettuce,” Parekh notes.

“Logan uses lettuce instead of a traditional flour wrap, which lowers the carbs and increases the plant power of this dish,” she points out.

To keep it lighter on the calories, she says you can opt for a low-calorie dressing.

The health benefits of cucumbers

Parekh says cucumbers are low in calories as they are composed of 95% water

“100g of cucumber (about 1 cup) has around 15 calories, which makes for a great snack for those looking to lose or control their weight,” she points out.

They also contain antioxidants and plant chemicals that can help fight diseases such as cancer.

“Cucurbitacin is one such chemical that gives cucumber that slightly bitter taste,” says Parekh.

“It has been well-studied and found to have anticancer, anti-inflammatory, and anti-diabetic properties.”

Additionally, cucumbers are rich in vitamin K. Vitamin K is important for a variety of activities in the body, including good bone health,” says Alexander.

“They are also good sources of beta-carotene, an antioxidant that helps protect the body from oxidation,” she continues.

Their fiber and water content may be especially beneficial.

“Cucumbers have a moderate contribution to one’s intake of fiber and, therefore, their digestive well-being,” says Alexander.

“Increasing your intake of cucumbers will also help with rehydration due to their high water content,” she adds.

Takeaway

Cucumbers might not be the first food you think of when you think of viral TikTok recipes, but they’ve gained popularity as a health food, thanks in part to creators like Logan Moffitt (a.k.a. “The Cucumber King”).

Cucumbers are low calorie, hydrating, and rich in vitamins K and C.

Parekeh says that as part of a healthy, plant-forward diet, cucumbers are important for our well-being.