Pineapple Cucumber Salad

Craving something that’s both refreshing and exciting?

This Pineapple Cucumber Salad is about to become your new summer obsession!

The sweet-tart pineapple plays against cool cucumber in a dance of flavors that wakes up your taste buds and makes you wonder where this salad has been all your life.

What makes this salad truly special is the unexpected kick from jalapeño that cuts through the sweetness, while the lime-infused dressing ties everything together with its bright acidity.

It’s ridiculously simple but tastes like you spent hours perfecting the balance. Perfect for backyard BBQs, potlucks, or honestly, eating straight from the bowl while standing at the counter (no judgment here).

Ingredients

For the dressing:

• 2 tablespoons avocado oil or extra-virgin olive oil
• 2 tablespoons lime juice
• ¼ teaspoon salt
• ¼ teaspoon ground pepper

For the salad:

• 1 medium pineapple, peeled, cored and cut into bite-size pieces
• 2 cups halved and thinly sliced cucumber
• 1 small jalapeño pepper, seeded and finely chopped
• ½ cup coarsely chopped fresh cilantro

Steps

1. In a large bowl, whisk together the 2 tablespoons oil, 2 tablespoons lime juice, ¼ teaspoon salt, and ¼ teaspoon pepper until fully combined. The dressing should look slightly emulsified – this ensures even coating of all ingredients.
2. Add the pineapple pieces to the bowl. For best results, use pineapple that’s ripe but still firm – if it’s too soft, it will break down and make the salad watery. A perfectly ripe pineapple will have a sweet aroma at the base and yield slightly to pressure.
3. Add the cucumber slices to the bowl. For optimal texture, slice cucumbers ⅛-inch thick – thin enough to absorb flavor but thick enough to maintain crispness. English or Persian cucumbers work best as they have fewer seeds and thinner skin.
4. Add the chopped jalapeño to the mixture. For less heat, remove all seeds and white membrane; for more heat, leave some seeds in. Always wash hands thoroughly after handling jalapeños to avoid transferring capsaicin to eyes or sensitive skin.
5. Gently fold in the ½ cup fresh cilantro. Use a folding motion rather than aggressive stirring to prevent bruising the herbs and fruit. The cilantro should be added last to preserve its delicate flavor and bright color.
6. Allow the salad to rest for 5-10 minutes before serving to let the flavors meld together. For best flavor and texture balance, serve within 2 hours of preparation, though it can be refrigerated for up to 24 hours.

Smart Swaps

• Substitute mint for cilantro if you’re among the population with the cilantro-soap gene
• Try honey (1 teaspoon) added to the dressing for a touch of sweetness that enhances the pineapple
• Use red onion (¼ cup thinly sliced) instead of jalapeño for a milder flavor with still plenty of zing

Make It Diabetes-Friendly

• Reduce pineapple to 1 cup and increase cucumber to 3 cups to lower the carb count by approximately 12g per serving
• Add 1 cup diced jicama for extra crunch with minimal glycemic impact
• Serve in ½ cup portions alongside protein to slow sugar absorption
• Choose slightly underripe pineapple, which has a lower glycemic index (approximately 45-50 compared to 65-70 for fully ripe)

Pro Tips

• Chill all ingredients before mixing for the crispest texture
• Cut pineapple and cucumber to similar sizes (about ½-inch pieces) for the perfect bite
• Save prep time by using pre-cut pineapple, but pat it dry first to remove excess moisture
• For a stunning presentation, serve in a hollowed-out pineapple half