Low-Calorie Cucumber Pineapple Salad Recipe

If you want to try a simple and easy low-calorie cucumber pineapple salad recipe, here is my favorite copycat version. Pineapples and cucumbers are both fruits that should be added to your diet whenever possible due to their many benefits.

That said, you will need to skip this salad if you are diabetic because pineapples are very high in sugar content. Just 1 cup of pineapple (165 grams) has around 16 grams of sugar which can lead to a spike in blood sugar levels.

Low-Calorie Cucumber Pineapple Salad Recipe

I was never a salad person until I started my weight loss journey. I hated everything about fruits and vegetables and just thinking about them made me feel sick.

After years of learning about their benefits and incorporating them into my diet, I simply cannot go a day without a bowl of fresh salad.

Now, I go looking for new salad recipes just to shake things up a little. While on my search, I found this recipe and decided to give it a try. It blew my mind and taste buds!

Ingredients for 1 serving:

  • 1/2 cup of fresh pineapple chunks
  • 1 large cucumber
  • 1 cup of lettuce leaves
  • 1 tablespoon of fresh parsley (chopped)
  • 1/2 a teaspoon of dried mint
  • 1 small jalapeno pepper
  • 1 tablespoon of fresh lemon juice
  • a dash of salt
  • 1 teaspoon of extra virgin olive oil
  • A pinch of black pepper
  • 1 tablespoon of fresh cilantro (chopped & optional)
  • 3-4olives (optional)

How To Make Cucumber Pineapple Salad

To make your cucumber pineapple salad, thinly slice the cucumber, and jalapeno, and shred the lettuce. Combine all of the vegetables along with the pineapple chunks into a bowl.

Next, mix the olive oil, lemon juice, salt, black pepper, and mint. Add it to the salad and mix. Throw in a few olives and walnuts but it’s completely optional.

Cucumber Pineapple Salad Nutrition Facts

Each serving of this cucumber pineapple salad has 140 calories | 7% total fat | 5% saturated fat | 0% cholesterol | 24 grams total carbs | 4% sodium | 24 grams total carbs | 3.7 grams dietary fiber | 14.2 grams total sugars | 3.2 grams protein | 6% calcium | 10% iron | 14% potassium |

Cucumber And Pineapple Salad Benefits

Cucumbers are extremely hydrating, they contain fiber, and are natural diuretics. Adding them to your salads will help keep you full longer during the day and keep you satiated. People with constipation can also benefit from eating cucumbers daily.

Pineapples contain bromelain which is an enzyme that helps you digest and absorb proteins. They also contain antioxidants and anti-inflammatory properties so eating them helps with free radicals and inflammation.

Lastly, this tropical fruit contains a good amount of manganese which helps increase your metabolic rate and, therefore, helps you burn more calories.

If you love pineapples, make sure to try this pineapple tea recipe or this pineapple juice recipe to help you lose weight.


Now you know how to make a fresh bowl of cucumber pineapple salad! I hope you liked my recipe and if you do try it, I would love to hear how it went. Also, you can find me on Pinterest for more low-calorie recipes.

cucumber pineapple salad recipe

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