cucumber, tomato & avocado salad recipe

Ahh, the never ending quest to find healthy side salads that are not made with mayo. This one is so easy and delicious that I am almost embarrassed I did not think to make it before. Then again, I did not have this simple, secret ingredient in my pantry until recently. Back in May, I attended the BlogHer Food conference in sunny Miami. In addition to tons of amazing food, new friends, parties and palm trees, we also took away some great goodies. Grapeseed oil was one of them, so naturally, I had to try it. If you ever come over my teeny tiny 600 square foot (but absolutely charming, lovely and adorable!) apartment, you will find a few extremely crowded pantries. Let's see...there is the spice rack which takes up the space that an entire dishware and glass set could benefit from. Oh, and then there is the pullout drawer that holds the oils, vinegars, natural sweeteners and my many, many varieties of tea. And next to that pull out drawer? Another filled with many different gluten free flours. Good thing I love to try new recipes for this blog, otherwise expiration dates would be a major concern!

I don't tell you all of this to paint a scary picture of a cluttered, pack rat, hoarder-in-training, NYC area apartment. No. I told you so you understand why grapeseed oil has not made it into my pantry until the sponsors at BlogHer Food were so kind to add to my pantry. Grapeseed oil has a bad reputation for being high in PUFAs (polyunsaturated fatty acid) but what isn't bad for you in high doses? It is so hard to keep up with the ever changing stories on the food we eat that I just focus on keeping everything in moderation. So good news for you! This salad has a tiny little bit of grapeseed oil in it, just to add a coat of dressing. I prefer it over olive oil because it is very light in taste and weight. Avocado is a fat (a MUFA to be exact - monounsaturated fatty acid) so there is not a need for a heavy oil dressing. Plus, cucumbers and tomatoes are watery fruits so why add flavor and texture that isn't needed? Keep is simple, silly (stupid just sounds too harsh...)  #KISS

Serves: 4

Prep Time: 5 minutes


Fresh From the Market:

  • 1 Avocado, diced
  • 1 Tomato, diced
  • 1 Cucumber, diced

From the Pantry & Spice Rack:

  • 1 1/2 tsp. Grapeseed Oil
  • 1/8 tsp. Sea Salt
  • 1/8 tsp. Black Pepper


I love a meal that requires zero cooking. Just cleaning, chopping and measuring. The freshest fresh can get!

  • Wash you cucumber and tomato with a veggie wash, rinse and dry. As you know, I like to keep the skin on for extra fiber and nutrients. Slice and dice the tomato and cuc into 1/4 in. pieces.
  • Onto our avo. If you don't know how to slice an avocado, check out this quick tutorial. Dice into 1/4 in. pieces. Try to choose an avocado that is ripe but still firm, otherwise this can get really messy!
  • Measure your grapeseed oil, sea salt, pepper and toss the diced veggies. Ready to serve!

This is great as a side salad, freshly made salsa, topping for a burger or sandwich, or even a healthy snack. It looks so simple but it is surprisingly so good. I mean, Dave and I talked about it for days, it was that good. So you must try it and add it to your 10 minute meal and Refrigerator Roulette repertoire.

Have extra cucumbers? Try these recipes!

Cucumber, Strawberry, Apple & Mint Salad for a sweeter cucumber dish.

GF Greek Salad because what Greek salad doesn't have a cucumber?!

Super Greens Salad which is supa dupa good and also makes use of extra avocado.

DIY Juices & Smoothies always taste better with cucumber. 





Jessica Flatley

My mission is to provide ideas and inspiration for the times life hands you a lemon. Learn how to manage a food allergy or intolerance, whether cooking for yourself or eating on the go. Let's turn lemons into lemonade together!