Avocado-Cucumber Salad with Hemp Seeds

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

A refreshing, nutrient-packed salad featuring creamy avocado and crisp cucumber with a nutty seed crunch. This mediterranean-inspired salads (whole30) ready in about 15 minutes pairs diced avocado, medium, peeled and diced cucumber, hemp seeds into a side that holds its own next to almost any main — bright, balanced, and quick enough to slot into a weeknight plate. Each serving lands at about 240 calories and feeds 2, so it slots cleanly next to roasted proteins, grain bowls, or weeknight mains. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 15 min Serves 2 Mediterranean cuisine 240 cal/serving
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Ingredients

Instructions

  1. Step 1: In a medium bowl, combine diced avocado, peeled and diced cucumber, and thinly sliced red onion.
  2. Step 2: Whisk lime juice, 1 tbsp extra virgin olive oil, and 1/4 tsp sea salt in a small bowl until emulsified.
  3. Step 3: Pour dressing over the salad and toss gently until evenly coated, taking care not to mash the avocado.
  4. Step 4: Sprinkle 3 tbsp hemp seeds over the top just before serving to maintain their crunch.
  5. Step 5: Chill for 10 minutes to allow flavors to meld, then serve as a side or light meal.

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Frequently asked questions

How long does Avocado-Cucumber Salad with Hemp Seeds take to make?

Total time is about 15 minutes (15 min prep + 0 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Avocado-Cucumber Salad with Hemp Seeds?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep diced avocado from drying out.

Can I substitute ingredients in Avocado-Cucumber Salad with Hemp Seeds?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Avocado-Cucumber Salad with Hemp Seeds for a different number of people?

The recipe is written for 2 servings. Multiply each ingredient by (your serving target / 2). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Avocado-Cucumber Salad with Hemp Seeds whole30?

Yes — this recipe is tagged whole30 based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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