Save I stumbled onto this combination during one of those hot July afternoons when turning on the oven felt like a personal offense. My neighbor had dropped off an armful of cucumbers from her garden, and I was staring at a nearly-empty fridge wondering how to turn them into lunch. The yogurt and feta were sitting there, looking at me, and suddenly it clicked. Now it is the sandwich I make when I want something that feels substantial but does not weigh me down for the rest of the day.
Last summer I made these for my sister when she was recovering from surgery and needed something gentle but satisfying. She texted me three days later asking for the recipe, saying it was the only thing that sounded good to eat. Now whenever I bring them to potlucks or picnics, people are initially skeptical about cucumber sandwiches until they take that first bite. The crunch of the sprouts and the brightness of the herbs somehow make the whole thing feel special.
Ingredients
- 1 cup diced English cucumber: English cucumbers have thinner skin and fewer seeds, making them perfect for this salad
- 1/8 tsp salt: This draws out excess moisture so your sandwich bread does not get soggy
- 2 tbsp low-fat Greek yogurt: Greek yogurt gives you that creamy texture without the heaviness of mayonnaise
- 2 tbsp crumbled feta cheese: The salty tang of feta balances the fresh cucumber perfectly
- 1 tbsp chopped fresh herbs: Dill and chives are classic but any soft herbs will work beautifully
- 1/2 tsp fresh lemon juice: Lemon brightens everything and cuts through the rich yogurt
- 1/4 tsp grated lemon zest: The zest adds aromatic lemon flavor without extra liquid
- 1/8 tsp black pepper: Just enough to give a subtle warmth in the background
- 4 slices whole-grain bread: Sturdy bread holds everything together while adding nutty flavor
- 2 thin slices red onion: Red onion adds a sharp bite that plays nicely with the creamy filling
- 1/2 cup alfalfa sprouts: Sprouts bring incredible crunch and make each sandwich feel fresh
Instructions
- Prep the cucumbers:
- In a medium bowl, toss the diced cucumber with salt and let it sit for 10 minutes to release excess water
- Make the creamy base:
- While cucumbers drain, stir together the Greek yogurt, feta, herbs, lemon juice, lemon zest, and black pepper until smooth
- Combine everything:
- Drain the cucumbers well, pat them dry with paper towels, then fold them into the yogurt mixture
- Build your sandwiches:
- Layer sprouts on two bread slices, top with cucumber salad, add onion, and finish with remaining bread
Save 
Save My daughter now requests these for her school lunches, and I love that she is getting something so fresh and wholesome. There is something satisfying about packing a lunch that feels like a treat instead of an afterthought. Seeing her empty lunchbox come home makes me feel like I have cracked the code on school lunch.
Making It Your Own
I have tried so many variations on this basic idea. Thinly sliced radishes add a beautiful pink color and extra peppery bite. A handful of baby spinach leaves tucked in adds nutrition without changing the flavor profile much. Sometimes I spread a little garlic and herb cheese on the bread for even more flavor depth.
Bread Choices
The bread you choose matters more than you might think. Whole-grain gives you that sturdy structure and nutty flavor, but sourdough works beautifully too. I have even used hearty whole-wheat wraps when we needed something more portable. Just avoid anything too soft or the moisture from the filling will make things fall apart.
Make-Ahead Tips
For busy weekdays, I often prep the cucumber mixture the night before and keep it in an airtight container. The flavors actually get better after sitting together for a few hours. Then morning assembly takes about two minutes. You can also toast the bread slightly if you want an extra layer of texture and protection against sogginess.
- Keep the cucumber mixture separate from the bread until you are ready to eat
- If packing for lunch, wrap sandwiches tightly in parchment or beeswax wrap
- Add a layer of lettuce leaves as a moisture barrier between bread and filling
Save 
Save These sandwiches have become my go-to when I want something that feels nourishing without leaving me heavy and sluggish. Simple food, done thoughtfully, is sometimes exactly what we need.
Recipe Help
- → Can I make these sandwiches ahead of time?
Prepare the cucumber mixture up to 4 hours ahead and store it covered in the refrigerator. Assemble the sandwiches just before serving to prevent the bread from becoming soggy. The flavors actually develop nicely when the filling rests for 30 minutes to an hour.
- → What other herbs work well in this filling?
Fresh dill and chives complement the cucumbers beautifully, but you can also try mint, parsley, basil, or tarragon. Use whatever fresh herbs you have on hand or grow in your garden. About 1 tablespoon total of chopped herbs works perfectly.
- → How do I prevent the sandwiches from getting soggy?
The key step is salting the diced cucumbers and letting them sit for 10 minutes, then draining and patting them dry. This removes excess moisture. Also, assemble the sandwiches right before eating and consider toasting the bread slices lightly for extra protection.
- → Can I use regular yogurt instead of Greek yogurt?
Greek yogurt works best because it's thicker and creamier, but you can use regular yogurt if that's what you have. Just strain it through a cheesecloth for 30 minutes to remove some whey, or reduce the amount slightly to maintain the right consistency.
- → What are some variations I can try?
Add thinly sliced radishes for extra crunch and color. Include baby spinach or arugula for more greens. Try different breads like sourdough or rye. For extra protein, add a layer of hummus or thin slices of avocado before the cucumber mixture.