Avocado, Sesame & Cucumber Salad with Tangy Dressing

Try this simple avocado, sesame and cucumber salad — light, fresh, low-carb and vegan, yet surprisingly satisfying. It works as a quick side dish, a light dinner or a refreshing snack.

I never expected a salad like this to serve as dinner, but after a day of grazing it was exactly what I wanted: light, fresh and filling enough to feel satisfied.

This salad felt restorative — crisp cucumbers, creamy avocado and a punchy sesame dressing. It’s simple, quick to pull together and very forgiving.

If you’re prone to snacking at your desk, this salad is a great way to reset without feeling deprived. It’s satisfying in flavor and texture, and it keeps blood sugar steadier than many processed snacks.

This salad leans toward Asian flavors thanks to sesame oil and tamari (or soy sauce). It reminded me of a cucumber-chicken-seaweed salad I had years ago — bright, savory and satisfying — and I tried to capture that spirit here without the chicken or seaweed.

The combination of crunchy cucumber ribbons, creamy avocado and toasted sesame seeds makes every bite interesting.

Cucumber Avocado Salad Ingredients

This simple salad uses everyday ingredients. Gather:

• 1 cucumber, peeled into ribbons or thin slices
• 1/2 ripe avocado
• 1 garlic clove, minced
• 2 tbsp toasted sesame seeds
• 1/2 tsp vinegar
• 2 tsp tamari or soy sauce (use tamari or coconut aminos to keep it gluten-free)
• 1 tsp sesame oil
• 1/4 tsp wasabi paste
• 1/2 tsp chili flakes (optional)

How To Make Avocado Sesame Cucumber Salad

This recipe is fast and flexible. For a restaurant-style presentation, peel the cucumber into long ribbons using a vegetable peeler — it takes only a few minutes and looks elegant, but thin slices work perfectly as well.

After preparing the cucumber, mince the garlic and slice the avocado. Combine them in a bowl, then whisk together the vinegar, wasabi, sesame oil and tamari to make the dressing. Pour the dressing over the salad, toss gently, and finish with toasted sesame seeds and optional chili flakes.

This whole process takes about 10 minutes from start to finish. The key is a ripe avocado and well-toasted sesame seeds for maximum flavor.

Make This Salad More Filling Or Gluten-Free

To make the salad more substantial, add cooked quinoa or another whole grain — it pairs well with the sesame dressing and boosts protein and fiber. For a gluten-free option, replace soy sauce with tamari or coconut aminos.

Health Benefits

This is a light, low-glycemic salad that supports steady blood sugar and can be helpful for weight management when part of a balanced plan. Avocado provides healthy fats and fiber, while sesame seeds add iron, magnesium and calcium. A typical serving of this recipe is low in carbohydrates and high in filling fats and fiber.

Because it’s plant-based and low in refined carbs, this salad fits well into a variety of eating styles focused on reducing inflammation and promoting overall health.

Yield: 1-2

Easy Avocado Sesame Cucumber Salad

Try this light and tasty avocado sesame cucumber salad — great as a snack, side or a light dinner.

Prep Time
10 minutes

Total Time
10 minutes

Ingredients

• 1 cucumber, peeled
• 1/2 avocado
• 2 Tbsp sesame seeds, toasted
• 1 garlic clove, minced*
• 1/2 tsp vinegar
• 2 tsp tamari sauce (or to taste)
• 1 tsp sesame oil
• 1/4 tsp wasabi paste
• 1/2 tsp chili flakes (optional)

Instructions

1. Peel the cucumber into ribbons using a peeler and place them into a salad bowl.
2. Mince garlic, peel and slice the avocado.
3. Add garlic and avocado to the cucumbers.
4. Whisk together vinegar, wasabi, sesame oil and tamari (or soy sauce).
5. Pour the dressing over the salad, sprinkle toasted sesame seeds, toss gently and enjoy.

Notes

*Adjust the garlic to taste; some prefer one clove, others add two.

Nutrition Information:

Yield:

1

Serving Size:

1

Amount Per Serving:
Calories: 338Total Fat: 27gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 22gCholesterol: 0mgSodium: 739mgCarbohydrates: 22gFiber: 10gSugar: 4gProtein: 8g

I hope you enjoy this salad, whether you serve it as a light main or as a crisp side dish.

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Recipe first published June 2018; updated with new photos July 16, 2025.