Sweet-and-Tangy Cucumber Tomato Salad with Balsamic & Dates: Weight-Loss Friendly and Naturally Gluten-Free
Sweet-and-Tangy Cucumber Tomato Salad with Balsamic & Dates
Why I Love This Recipe
This salad is simple but hits all the right notes. It’s juicy, tangy, and just a little sweet — the kind of thing that makes you want another forkful even though it’s just vegetables. Everything gets tossed together in one bowl, and it tastes like more effort went into it than actually did.
The mix of balsamic vinegar and chopped dates gives the whole thing a depth you don’t usually get in quick salads. There’s a sweetness that feels natural, not syrupy, and the vinegar balances it with just enough bite. The red onion and cucumber add crunch and freshness that make every bite feel clean and bright.
It also holds up really well. After it sits for a few hours or overnight, the flavors blend and the dressing thickens slightly from the tomato juices — it becomes glossy, cohesive, and somehow even better than when it’s first made. You can pack it for lunch or serve it at dinner without having to fuss over it right before eating.
I love recipes like this because they make staying consistent so much easier. It’s not “diet food.” It’s just good food that happens to fit your goals — the kind that earns a spot in your regular rotation because you actually look forward to it.
Why This Works Great for a Side Dish Option
This salad earns its place next to almost anything — grilled chicken, salmon, burgers, you name it. It brings brightness and color to the plate without adding heaviness or a pile of extra calories. At just under 100 calories per serving, it gives you a good amount of food volume for very little cost — both calorically and effort-wise.
The prep couldn’t be simpler. The most “involved” step is halving the cherry tomatoes, and even that’s easy if you use the Tupperware lid trick — put a layer of tomatoes between two lids, press down lightly, and slice horizontally with a sharp knife. You’ll have them all done in under a minute. From there, it’s just chopping, tossing, and refrigerating.
It’s the kind of side that makes a meal feel put-together, even when you didn’t plan ahead. The colors pop, it looks fresh and intentional, and it adds that cool, crisp contrast that heavier mains usually need. Simple, quick, and it pulls its weight — that’s what makes it such a reliable option.
Why is This Recipe Good for Weight-Loss?
When I put this recipe together, I wanted something that feels fresh and bright but still keeps you comfortably within your calorie goals — no math, no weird swaps. This salad does that effortlessly. It’s light, flavorful, and satisfying enough that you actually look forward to eating it. That’s the kind of food that helps people *stick* to a plan.
Because it’s mostly vegetables with just a touch of olive oil, it gives you a lot of volume for very few calories — right around 90 per serving. You can fill a real portion of your plate, enjoy some color and crunch, and not feel like you’re forcing yourself to eat “diet food.” That’s a win in my book.
I also love that this one supports the real-life side of weight loss. It’s affordable, quick, and easy to prep ahead — which means it’s there for you when you need something fast. That’s the kind of reliability that keeps my clients from falling into the “I’ll just grab something later” trap that always ends up being 600 calories of random snacks. Recipes like this are small but powerful tools for building consistency.
Ingredient Spotlight: Dates
Dates bring this salad to life. They’re chewy, rich, and sweet in a way that plays beautifully with the tang of balsamic and the freshness of the vegetables. A few chopped pieces scattered through the bowl make every bite a little different — sometimes bright and crisp, sometimes soft and sweet. It’s that mix of textures that makes this so addictive.
I like to dice the dates small so you get those little hits of sweetness without clumps. They blend in with the tomatoes and cucumbers and make the whole thing taste more layered and interesting, like something you’d get from a café instead of a quick home toss-together.
They also add a touch of fiber and density, which helps this salad feel more like real food — not just a side of vegetables. It’s a small, smart addition that makes a big difference in how satisfying the meal feels.
Variations
If you want to mix things up, this salad is really forgiving. You can swap, add, or adjust without throwing off the balance or calories.
Try using cherry tomatoes one week and grape tomatoes the next — they have slightly different sweetness and bite, so it keeps things interesting. Persian or English cucumbers both work; the thinner-skinned varieties save you from peeling and stay nice and crisp.
If you don’t love red onion, try shallots or thin-sliced green onion instead. They still add that sharp note but in a softer way. For extra flavor, a handful of fresh herbs like parsley, mint, or basil totally changes the mood — mint makes it bright and refreshing, basil makes it feel Italian, parsley keeps it clean and balanced.
You can also toss in extras like a spoon of crumbled feta, shaved parmesan, or even a few roasted chickpeas if you want more substance. It’ll still fit easily within a weight-loss framework, and you’ll get a slightly different version every time without extra work.
I Have Celiac. How Do I Make This Safely Gluten Free?
You're in good hands — I have celiac disease too, so this recipe was made with gluten safety in mind! Luckily, this salad is naturally gluten-free and made from mostly whole ingredients. If you’re particularly sensitive, try to find a certified gluten-free version of the balsamic vinegar, or use any vinegar you know is safe for you. Now if you’re sharing a kitchen or cooking for someone with celiac, you want to make sure you are aware of cross-contamination risks with gluten (clean cutting boards, clean knives, etc.)
How Else Can I Support My Weight Loss Goal?
You can stay in my circle! My name is Megan Gaul. I’m an online wellness coach specializing in weight loss and food freedom. My 100-lb weight loss journey, which began in 2018 here in Staten Island, New York (I’ve been maintaining my healthy weight range since then), was the catalyst I needed to start my coaching career in 2021. I have a number of resources that can help you:
- Grab your free Journey-Day-1 coaching call: Book Now
- Attend live Meal Planning classes every week, taught by yours-truly (join free here)
- Enroll in your 1-1 coaching program to get out of your negative cycle and actually lose weight for good: Learn More
- Follow my Instagram for more recipes and strategies, and all about Messy Life after Losing 100 lbs (find me at @partake_foodie)
Sweet-and-Tangy Cucumber Tomato Salad with Balsamic & Dates: Weight-Loss Friendly and Naturally Gluten-Free
This is incredibly easy to throw together, and makes 6 delicious servings. The mixture of balsamic vinegar and sweet dates is a lip-smacking combo that will have you looking forward to lunches all week. The most time-consuming part is halving the cherry tomatoes. If you're dreading this part, google "cherry tomato slicing hack."
Ingredients
Instructions
- PREP: Halve the cherry tomatoes. Halve and seed the cucumber, slice into long batons, then slice into bite-size pieces (maybe ¼ inch thick). Slice the red onion into thin slivers. Dice the dates.
- PREPARE: Add all ingredients to a large bowl, season well, toss, and serve the next day (store refrigerated).
Notes
**As of 10/22/2025, all ingredients in this recipe are considered naturally gluten-free.
By accessing or using this recipe, you are acknowledging and agreeing that you alone are responsible for ensuring your foods, drinks, and other consumables are safe for you. You are also acknowledging and agreeing that the information provided here is for informational purposes only, does not consistute medical advice, and is no subsitute for consulting your doctor, nutritionist, or dietitian. You are also acknowledging and agreeing that nutritional information and food/drink labels change over time, and this information may be out of date.
Nutrition Facts
Calories
87Fat
3 gSat. Fat
0 gCarbs
15 gFiber
3 gNet carbs
13 gSugar
2 gProtein
2 gSodium
7 mgCholesterol
0 mgThis wepbage provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily from the USDA Food Composition Database, whenever available, or otherwise other online nutrition data from manufacturer and food retailer websites. By accessing or using this recipe, you are acknowledging and agreeing to the full nutrition information disclaimer for this website, which you can read in its entirety here.
Nutrition Disclaimer
This wepbage provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily from the USDA Food Composition Database, whenever available, or otherwise other online nutrition data from manufacturer and food retailer websites. By accessing or using this recipe, you are acknowledging and agreeing to the full nutrition information disclaimer for this website, which you can read in its entirety using the link below.