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Can you put chia seeds on salad? Absolutely. While most people think of chia seeds for smoothies, puddings and baked goods, the seeds of the chia plant can add an interesting texture and nutritional boost to savory dishes, too. This cucumber salad is one of my favorite ways to use chia seeds in a recipe that is light, refreshing and a little unexpected.

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How to use chia seeds on salad

Yes, you can put chia seeds on salad, but the best way to use them is to let them absorb liquid first rather than just tossing them on top the way you would sunflower seeds. Unlike many salad toppings, chia seeds are designed to soak up moisture. When hydrated, they develop a soft, gel-like texture that is easier to incorporate into recipes and more pleasant to eat.

One of the easiest ways to use chia seeds in salad is to add them to the dressing. As the chia seeds absorb liquid, they plump up and create tiny gel-like pearls that bring a new texture to a bowl of crisp vegetables.

Try adding them to creamy dressings like ranch, poppy seed dressing or even Caesar.

For this cucumber recipe, I combine chia seeds with a creamy Greek yogurt instead of adding them dry. The result is a creamy cucumber salad with an unexpected texture that comes from the chia seeds.

So what exactly are chia seeds?

Chia seeds are the edible seeds of a flowering plant in the mint family. Although they have become popular in recent years, chia seeds were an important food in Aztec and Mayan diets. These tiny, bluish-grey seeds are valued for their impressive nutritional profile.

Chia seeds are a source of several minerals as well as omega-3 fatty acids, fiber and antioxidants. But beyond their nutrition, what makes chia seeds especially interesting in recipes is their texture.

Straight from the package, chia seeds are small, hard seeds that resemble poppy seeds. But when they are introduced to liquid, they absorb moisture and develop a gel-like texture with a hint of crunch at the center. That transformation is why chia seeds are often used in puddings, baked goods and other recipes where texture matters. Check out my Strawberry Chia Pudding and Chia Seed Coconut Pancake recipes for some ideas on baking with chia.

But what do chia seeds taste like? The flavor is extremely mild and faintly nutty. What they bring to a dish is less about flavor and more about texture: tiny, gel-filled pearls that add an interesting mouthfeel.

That unique texture is what makes chia seeds such a fun ingredient to experiment with in savory recipes, including this refreshing cucumber salad.

How to make cucumber chia seed salad

Hopefully, I’ve sold you on the idea of adding chia seeds to this classic cucumber salad. So let’s take a closer look at everything you need to make this easy cucumber and chia seeds salad:

Persian cucumber – This is a small, tender cucumber with very few seeds that easily slices into bite-sized pieces.
Plain Greek yogurt – I prefer the weight and thickness of Greek yogurt to traditional yogurt when using it as a dressing for cucumber.
Apple cider vinegar
Chia seeds – Many grocery stores now sell chia seeds. Check the rice aisle, baking aisle or, if your store has one, the health food section. Alternatively, you can order chia online.
Granulated sugar – You can use less-refined cane sugar if you prefer.
Finely ground sea salt – Do not use large salt flakes to make the dressing, however, you can finish the salad with them if you choose.
Thinly sliced red onion (optional)

Tips and recipe notes

If you can’t find Persian cucumbers, you can use English cucumbers but you must remove the seeds before slicing. (The easiest way to remove cucumber seeds is to take a melon baller and lightly scoop them out.) Cucumber seeds in the salad can make the yogurt dressing runny.
I prefer to use Greek yogurt for this cucumber salad with chia seeds but you can substitute with sour cream. To make a vegan version, use plain coconut yogurt.
If you are making a vegan cucumber chia seed salad, be sure to use vegan sugar. (Note that not all sugar is vegan.)
This cucumber salad can be made up to 24 hours in advance. You can save leftovers in the refrigerator for up to 5 days.
The red onion flavor will intensify as the salad rests. So if you do not enjoy that creamy cucumber onion salad flavor, skip the onions.

What to serve with this healthy cucumber and chia seed salad

This refreshing and tasty version of a creamy cucumber salad is a great summer side dish for lunch or dinner. It also makes a light and delicious picnic food. Here are a few ideas for dishes you can pair with this simple and healthy cucumber salad:

Herb-Marinated Bison Steaks

Bacon, Tomato and Avocado Picnic Sandwiches

Homemade Scallop Pizza

Lavender Chicken

Easy Grilled Buffalo Burgers

Why this creamy cucumber recipe is a good choice for a romantic dinner

I’ve long promoted the sensory pleasures of texture. And this sliced cucumber salad has exactly that magic combination of sensuality we pleasure sensors seek. The cold, tangy, creamy dressing caresses the crunchy texture of Persian cucumber.

But the crowning glory of this easy cucumber side dish? That’s the chia, now plumped and slippery, sliding across the tongue like tiny pearls. If you never thought salad could have a sexy quality, you need to try this sensual salad.

Many veggie lovers are surprised to learn that cucumber is actually a fruit. True, it is green. But it is the part of the plant that develops from the flower and contains the seeds. That makes it a fruit!

But what’s even more surprising to most people is that cucumber is an aphrodisiac. Most people are inclined to dismiss that reputation as coming simply from cucumbers’ appearance.

True, the cucumber grows in a shaft-like shape. But cucumber has some nutrients that really help with sexual health.

Cucumber is a source of manganese, a nutrient vital to maintaining sexual health. In addition, the scent of cucumber shows some promise of being a turn-on. Want to know more? Take a deep dive into what makes cucumber an aphrodisiac.

And as you probably know by now, chia seeds are considered among the superfoods of our time. Low in calories and high in fiber, they’re rich in antioxidants. According to the Self Nutrition Data website, they’re also a good source of manganese as well as a source of zinc, a nutrient essential for blood flow and, therefore, climax.

And so, you may not have viewed cucumber salad recipes as food for seduction before you read this post but now that you know, you know!

Chia Seed and Cucumber Salad with Greek Yogurt Dressing

Print Recipe

A unique play on a refreshing, cucumber salad, this version adds chia seeds along with crisp cucumber in a creamy dressing.

Course Side Dish

Cuisine American

Dish Type Salad

Cooking Style Easy, fast, Vegetarian

Diet and Health Healthy, low calorie

Seasonal Fourth of July, Labor Day, summer

Ingredient chia seeds, cucumber

Prep Time 10

Chilling time 4

Total Time 10

Servings as a side dish

Calories 47

Author Amy Reiley

Ingredients

4 Persian cucumbers trimmed, halved lengthwise and seeded
3-4 tbsp plain Greek yogurt*
1 tbsp apple cider vinegar
2 tbsp chia seeds
1/4 tsp granulated sugar*
1/4 tsp salt + additional to taste
1 tbsp red onion finely chopped (optional)

Get Recipe Ingredients

Instructions

Slice the cucumbers into 1/8 or 1/4 inch thick half moons. (I like to use a mandolin to keep the slices uniform--I prefer my slices thin but you may choose to cut them thicker for more crunch.)
Add 3 tbsp yogurt, apple cider vinegar, chia seeds, sugar, salt and (optional) red onion. Stir until thoroughly combined, making sure all the chia seeds are incorporated.
Chill in the refrigerator for at least 4 hours. The recipe can be prepped a day in advance.
Season with additional salt to taste before serving. If the salad seems thicker than you'd like, add the last tbsp yogurt.

Notes

For a vegan cucumber salad, use plain coconut yogurt and vegan sugar.

Nutrition

This article was written in 2015 and was most recently updated in 2026 with nutrition information and additional tips for using chia seeds in savory dishes.

Author
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Amy Reiley

Eat Something Sexy's Creator & Editor-in-Chief Amy Reiley is the award-winning author of five aphrodisiac cookbooks. She has her Master of Arts in Gastronomy, awarded by Le Cordon Bleu and The University of Adelaide. She is also a Certified Nutrition Coach awarded by the International Sports Sciences Association and she is a California Certified Massage Therapist.

Amy is considered a leading authority on aphrodisiacs. Her work in aphrodisiacs is quoted in publications including National Geographic, The New York Times, Epicurious, Wine Enthusiast, Health and Playboy magazines. She speaks internationally on aphrodisiac foods and has brought her knowledge of aphrodisiac history and science to national television shows including The Today Show and CBS Early Show. She is a frequent guest on relationship and lifestyle radio and podcast shows and has been interviewed by BBC and NPR radio, Cosmopolitan radio and popular podcasts including My Dad Wrote a Porno.

Amy is also a freelance food, wine and health researcher and writer as well as a wine competition judge. Her work has appeared in publications ranging from Variety to The Daily Meal. She is an MSN content provider. And she is also a former wine editor for Gayot.com and wine & spirits editor of Las Vegas magazine.

Fun fact: Amy was the creator of the first ever comprehensive food and wine apps, Amy Reiley's Pocket Gourmet and Amy Reiley's Pocket Vineyard for Palm.

Can You Put Chia Seeds on Salad? This Cucumber Recipe Will Surprise You