Probiotic-Rich Cucumber Salad (Easy Gut-Healthy Recipe)

If the words miso, kimchi, or sauerkraut make you scrunch your nose, you are definitely not alone. Fermented foods can feel a little… foreign — and yes, sometimes the first sniff is bold. 😅

But here’s the truth: fermented foods are some of the most supportive, flavor-boosting, gut-nourishing foods we can add to our meals. And when you pair them with fresh vegetables and a bright, delicious dressing, they transform into something crave-worthy.

This Probiotic-Rich Cucumber Salad is exactly that. It’s crunchy, hydrating, packed with antioxidants from purple cabbage, and filled with gut-supportive probiotics from sauerkraut or kimchi.

It’s the perfect salad—or meal topper—to keep in your fridge for adding to grain bowls, stir fries, sandwiches, or avocado toast. And yes… it’s delicious all on its own.

Why This Salad Supports Gut + Brain Health

🌿 Fermented Foods = Probiotics

Sauerkraut or kimchi adds beneficial bacteria that support digestion, immune resilience, mood, and a healthier gut-brain connection.

🥒 Hydration + Prebiotics

Cucumbers offer hydration and gentle prebiotic fibers—food for those good gut microbes.

💜 Antioxidant-Rich Cabbage

Purple cabbage is rich in anthocyanins, which support heart, brain, and cellular health.

🔥 Flavor Without the Fuss

A simple sesame-ginger dressing brings the whole salad to life with tang, umami, and a bit of heat.

Probiotic-Rich Cucumber Salad Recipe

Ingredients

Salad

• 2 cucumbers (peeled if waxed; skin on if unwaxed), thinly sliced

• ¾ cup shredded purple cabbage

• ¾ cup sauerkraut or kimchi, chopped into ½-inch pieces

• ¼ cup chopped green onion

• ¼ cup chopped cilantro (optional)

• 1–2 teaspoons sesame seeds

• Red pepper flakes (optional)

Dressing

• 3 tablespoons unsweetened rice vinegar

• 1½ tablespoons reduced-sodium tamari or coconut aminos

• 1 teaspoon sesame oil

• 2 teaspoons maple syrup

• 2 teaspoons sriracha or chili paste (optional)

• 2 teaspoons minced fresh ginger

Instructions for Making Probiotic-Rich Cucumber Salad

1. Prep the cucumbers: Place the sliced cucumbers in a bowl and sprinkle with ½ teaspoon sea salt. Let sit for 10–15 minutes to draw out excess water, then gently squeeze or press to drain. (This step helps the dressing absorb better.)

2. Assemble the salad: Add the drained cucumbers to a large mixing bowl. Add the shredded cabbage and chopped sauerkraut or kimchi.

3. Mix the dressing: In a small bowl, whisk together the rice vinegar, tamari, sesame oil, maple syrup, ginger, and optional sriracha.

4. Combine: Pour the dressing over the cucumber mixture and toss to coat.

5. Finish: Add the green onion and optional cilantro. Sprinkle with sesame seeds and optional red pepper flakes.

6. Serve: Enjoy immediately or refrigerate for up to 3 days. The flavors get even better as they merge.

How to Use This Salad (+ Meal Ideas)

• Spoon over grain bowls.

• Add crunch to avocado toast.

• Layer on sandwiches or wraps.

• Serve alongside tofu, beans, or tempeh.

• Enjoy as a refreshing midday crunch bowl.

It’s one of those multipurpose toppings that instantly levels up whatever you're eating.

Probiotic Goodness Ready-to-Go

Fermented foods don’t have to be intimidating — and this probiotic-rich cucumber salad is proof. It’s crunchy, tangy, hydrating, and packed with gut-loving benefits that support digestion, immunity, mood, and brain health.

Keep a batch in your fridge and add it to whatever you’re eating for an easy dose of flavor and nourishment.

And if you make it, tag me on Instagram @purely__planted so I can see your creations!

Nutrition Information

Per serving (4 servings): 89 calories, 12.5 grams carbohydrates (9.5 grams net carbohydrates), 3 grams fiber, 3 grams protein, 3.5 grams fat, 552 milligrams sodium

Good source of vitamin B2, vitamin B6, vitamin A, vitamin C, copper

Excellent source of vitamin K, manganese, potassium