Watermelon, Cucumber & Feta Salad

4.9

(7)

7 Reviews

Here's a healthy salad recipe to make at the height of summer when watermelon and cucumbers are at their juiciest and most flavorful. Feta adds the perfect creamy, salty, tangy edge, and mint makes this salad taste even brighter. This is one easy side salad you'll want to serve at all your summer BBQs.

Pam Lolley

Updated on August 9, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Emily Lachtrupp, M.S., RD

Fact checked by

Christa Brown, M.S., RDN, LD

Prep Time:

20 mins

Total Time:

20 mins

Servings:

Yield:

9 cups

Nutrition Profile:

Low-Carb Nut-Free Vegetarian Egg-Free Gluten-Free

Jump to Nutrition Facts

Whether you're yearning for something sweet or something savory, this antioxidant-loaded Watermelon, Cucumber & Feta Salad has it all. Crunchy, sweet watermelon and crisp, mild English cucumber commune with briny, creamy feta cheese and slightly spicy red onion. The tangy red wine vinegar and honey vinaigrette dresses this salad up and mint leaves top it off with a fresh, minty ending. Keep reading for expert tips, including what type of feta to buy.

Nutrition Notes

As its name implies, watermelon is made up of mostly water—about 92%—making it a great hydrating fruit. Watermelon gets its gorgeous pink hue from lycopene, an antioxidant that is linked with cancer-fighting properties and improved heart health.
Also hydrating—water makes up about 95% of a cucumber—the English cucumber is a type of cucumber that has a thinner, less bitter skin and fewer seeds than a traditional cucumber. Like watermelon, cucumbers are high in antioxidants that reduce cancer risk. And the silica in cucumbers protects the skin by contributing to the production of collagen.
Like other types of onion, red onion provides antioxidants and fiber. Red onion contains more vitamin C than white and yellow onions. The antioxidants in onions help reduce inflammation and certain types of cancer and improve heart, eye and gut health.
Feta cheese gets its brininess from salt, which means it's one of the higher-sodium cheeses. If you're watching your sodium intake, you might want to consider swapping the feta for goat cheese, which is substantially lower in sodium than feta but will still give you a nice tang. Besides sodium, feta also brings some protein and calcium to this salad.

Tips from the EatingWell Test Kitchen

To make ahead, prepare through Step 2 and refrigerate for up to 2 hours, then use. It's best enjoyed fresh, but leftovers will last in an airtight container for a couple of days—although it will get watery as it sits.
Choose a block of feta over store-bought crumbled because it will be much more flavorful.
Using a melon baller on the watermelon will provide a fancier look.
If you like a sweet and hot combination, add jalapeño rings, hot peppers, Aleppo pepper flakes, shallots or red onions.

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Ingredients

½ cup red-wine vinegar
2 teaspoons honey
¼ teaspoon salt
¼ teaspoon ground pepper
¼ cup extra-virgin olive oil
5 cups cubed seedless watermelon
1 English cucumber, chopped
6 ounces feta cheese, cut into 3/4-inch cubes
½ cup thinly sliced red onion
2 tablespoons chopped fresh mint

Directions

Whisk vinegar, honey, salt and pepper in a small bowl; gradually whisk in oil until completely incorporated.
Combine watermelon, cucumber, feta and onion in a large bowl. Gently stir in 1/2 cup of the vinaigrette. Refrigerate for at least 20 minutes or up to 2 hours.
Just before serving, gently stir in mint; drizzle with the remaining vinaigrette.

Frequently Asked Questions

How to choose a delicious, sweet watermelon?

Look for an evenly shaped melon with a dark green color with a patch of yellow and/or a little brown webbing or veins. Hold the watermelon up to your ear and gently tap the side of it. It should sound hollow. These are all indications of a fully ripe, sweet watermelon.
What to pair with watermelon salad?

This salad pairs well with various summer entrees and exceptionally well with spicy dishes because the watermelon is so cool and refreshing. Pair with our Blackened Salmon Sandwich, shrimp, Grilled Scallops, burgers, Mojito-Marinated Chicken Kebabs or BBQ ribs fresh off the grill.
What should you not pair watermelon with?

Watermelon and feta are fine together, but pairing watermelon with a glass of milk is another story altogether. It can be problematic for the digestive system.

Additional reporting by Carrie Myers, M.S. and Linda Frahm

Originally appeared: EatingWell.com, April 2019

Nutrition Facts (per serving)

219	Calories
16g	Fat
15g	Carbs
5g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size 1 1/2 cups
Calories 219
% Daily Value *
Total Carbohydrate 15g	5%
Dietary Fiber 1g	4%
Total Sugars 12g
Added Sugars 2g	4%
Protein 5g	11%
Total Fat 16g	20%
Saturated Fat 6g	28%
Cholesterol 25mg	8%
Vitamin A 958IU	19%
Vitamin C 13mg	15%
Folate 25mcg	6%
Sodium 362mg	16%
Calcium 164mg	13%
Iron 1mg	6%
Magnesium 28mg	7%
Potassium 268mg	6%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.