Pineapple Cucumber Salad: A Crisp, Juicy Recipe for Clean Eating and Gut Health

When fresh pineapple starts showing up in the produce aisle and the weather gets warm, I instantly know it’s time to pull out this Pineapple Cucumber Salad recipe. It’s the kind of thing that disappears quickly at family gatherings, especially when it’s served chilled on a hot day. The mix of sweet pineapple, crisp cucumber, and that little kick from chili oil creates something truly unique that everyone enjoys! You only need about 15 minutes to pull it together, and it never fails to get compliments.

This is one of those salads that doesn’t just taste amazing, it feels good to eat. It’s light, hydrating, and loaded with ingredients that help support digestion and overall wellness. Whether you’re adding it to a weeknight dinner or using it as part of a clean eating routine, it’s a versatile recipe that’s always worth having on hand.

Ingredients You’ll Need for Pineapple Cucumber Salad

This salad is made with a short list of simple ingredients, but each one brings something important to the table. You get a balance of sweet, tangy, spicy, and fresh all working together to create a crisp, refreshing bite in every forkful.

• 2 tablespoons honey – Adds natural sweetness and helps mellow the acidity in the dressing.
• 2 tablespoons rice wine vinegar – Brightens the overall flavor without being too sharp.
• 1 tablespoon fresh lime juice – Brings a zesty, citrusy pop that complements the pineapple beautifully.
• 1/4 teaspoon chili oil – Just enough heat to add interest without overpowering the freshness.
• 1/2 teaspoon kosher salt – Balances the sweetness and brings out the flavor in the fruit and vegetables.
• 1½ cups diced fresh pineapple – Sweet, juicy, and loaded with digestive enzymes.
• 1 cup diced, seeded Persian cucumber – Cool, crisp, and refreshing with a subtle crunch.
• ½ cup diced red onion – Sharp and slightly sweet, it adds a layer of complexity.
• ¼ cup chopped fresh cilantro – Bright and herbal, it ties the whole salad together with a clean finish.

If you’ve never used Persian cucumbers before, they’re a great choice for salads like this. They have fewer seeds than regular cucumbers, and the skin is tender enough that you don’t need to peel them. However, if you cannot find a Persian cucumber then a normal cucumber will work just as well!

How to Make Pineapple Cucumber Salad

This recipe is incredibly easy to throw together and doesn’t require any fancy equipment. It’s mostly a matter of chopping a few fresh ingredients and whisking together a quick dressing. Here's how to bring it all together.

Step 1: Make the dressing

In a small bowl or glass measuring cup, whisk together the honey, rice wine vinegar, lime juice, chili oil, and salt. Give it a good stir until the honey is fully dissolved and the mixture looks smooth and slightly glossy. The dressing is light but flavorful, and it clings perfectly to the pineapple and cucumber without weighing them down.

Step 2: Chop your fresh produce

Dice the pineapple, cucumber, and red onion into evenly-sized pieces so that every bite has a little bit of everything. Roughly chop the cilantro and set it aside. If you want the onion flavor to be a bit more mellow, you can soak the diced red onion in cold water for about 10 minutes and then drain before adding it to the salad.

Step 3: Combine and toss

In a large bowl, add the diced pineapple, cucumber, onion, and cilantro. Pour the dressing over the top and toss gently with a spoon or spatula until everything is coated. Let it sit for about 15 minutes before serving. This gives the flavors a chance to meld and soften slightly.

Step 4: Chill and serve your Pineapple Cucumber Salad

You can serve it immediately, but I find it tastes even better after a short rest in the fridge. The flavors develop a bit more, and the salad stays crisp and refreshing.

Pineapple Cucumber Salad Benefits: Why This Salad Is Good for You

This salad does more than just taste good it also packs in some pretty impressive health perks. Here’s why it’s worth adding to your rotation, especially if you’re looking to eat cleaner or support your gut health naturally.

Supports healthy digestion

Pineapple contains an enzyme called bromelain, which helps break down proteins and supports digestion. It’s one of the reasons pineapple has long been associated with gut health. When paired with cucumber and red onion—two fiber-rich vegetables—you’ve got a salad that helps keep your digestive system running smoothly.

Hydrating and detox-friendly

Cucumber is mostly water, which makes this salad incredibly hydrating. Combined with the mild diuretic properties of cilantro and lime, it helps the body flush out excess sodium and bloating. It’s a solid addition to any clean eating plan, especially if you’re trying to reset after a heavier meal.

Anti-inflammatory and antioxidant-rich

Cilantro and red onion are both known for their anti-inflammatory properties. The red onion, in particular, is high in quercetin—a plant compound that may help reduce inflammation and support immune health.

Naturally low in calories

Even though this salad is bursting with flavor, it’s light and easy on the stomach. Each serving is relatively low in calories and doesn’t contain any processed ingredients, which makes it perfect for anyone looking to maintain a clean diet without sacrificing taste.

Pineapple Cucumber Salad for Gut Health

If you’ve been focusing on better gut health, this salad is a smart place to start. It checks all the boxes for a gut-friendly dish: fresh produce, natural enzymes, anti-inflammatory ingredients, and just a touch of healthy fat from the chili oil. You’re getting both fiber and natural prebiotics (especially from the red onion), which help feed the good bacteria in your gut and promote a healthier digestive environment overall.

You can even add extras like avocado or a handful of chopped mint if you want to round it out with even more gut-boosting benefits. Just keep the base fresh and clean, and it’ll continue working in your favor.

How to Use This Salad in a Cleanse

If you're looking to do a short-term reset or are simply trying to eat more intentionally, this salad fits right into a cleansing plan. It's light enough to eat alongside grilled fish or lean chicken, or you can enjoy it on its own as a refreshing midday snack.

Thanks to its hydrating and digestion-friendly ingredients, it helps reduce bloat, supports regularity, and keeps you feeling light and refreshed. I often include it in my weekly meal prep when I want to give my body a break from heavier meals without sacrificing flavor or satisfaction.

Recipe Variations and Ideas

There are plenty of ways to make this salad your own. Here are a few of my favorite tweaks and additions that work really well without disrupting the balance of flavors.

Add avocado

A diced avocado adds a creamy texture and brings in healthy fats. It also makes the salad more filling if you’re serving it as a light lunch.

Include chopped mint or basil

Both herbs pair beautifully with pineapple and add another layer of freshness. Mint is especially nice if you’re going for a spa-like, detox vibe.

Try it with mango

Substitute half of the pineapple with diced mango for a slightly sweeter flavor. It works well if your pineapple is on the tart side.

Boost the heat

If you like a spicier bite, increase the chili oil slightly or add a few thin slices of red chili pepper. A pinch of cayenne also works if you want a more gradual heat.

How to Store Leftovers

This salad holds up pretty well in the fridge, which makes it great for prepping ahead of time. Store it in an airtight container and it’ll keep for up to two days. After that, the cucumbers may start to soften a bit, but the flavor will still be good. I don’t recommend freezing it, since the fresh produce doesn’t hold up well after thawing.

If you’re planning to serve it to guests or bring it to a potluck, you can make it the night before and let it chill overnight. Just give it a quick toss before serving to redistribute the dressing and juices.

This Pineapple Cucumber Salad is one of those dishes that’s perfect for warm weather, clean eating, and gut-friendly meals. It’s quick, fresh, and simple, but the flavor is anything but basic. Whether you’re trying to eat a little healthier, reset after a weekend of indulgence, or just looking for a tasty new way to enjoy pineapple while it’s in season, this recipe absolutely delivers.

FAQ

1. Can I make Pineapple Cucumber Salad ahead of time?
Yes! Just store the salad and dressing separately and combine before serving.

2. Is Pineapple Cucumber Salad good for weight loss?
Absolutely — it's low in calories and high in fiber and hydration, which helps you feel full longer.

3. Can I add other fruits to this salad?
Sure! Try adding mango, papaya, or even pomegranate seeds for extra variety.

4. What does pineapple do for gut health?
Pineapple contains bromelain, an enzyme that supports digestion and reduces inflammation in the gut.

5. How spicy is this salad?
It has a mild kick from chili oil. You can dial it up or down based on your heat preference.

Keep it in your back pocket for cookouts, quick lunches, or even a casual weeknight dinner. Once you try it, you’ll probably find yourself making it on repeat just like we do.