Cucumber noodles sound like one of those Pinterest-y ideas that look better than they taste. And the first time I tried them? Total flop. Watery, limp, sauce slipping right off. But after a little low-carb trial and error, I cracked the code: salt, drain, dry, and sauce smarter.
This version hits just right—cool, crunchy cucumber noodles coated in a rich, nutty tahini sauce that clings instead of slides off. It’s light enough for a hot day, but with enough fat to keep your macros (and mood) in check.
What Solves the “Sad Keto” Problem
Cucumber’s low in carbs but also low in structure. So the trick is treating it like zucchini noodles but being even more ruthless about water control.
And the tahini sauce? It’s thick, creamy, and adds the fat we need for satiety—without dairy or cooking. Win-win.
What I Used (And Why It Worked)
- 2 large cucumbers (about 280g / 10 oz each) – Super low in carbs, high in water. Key is to salt + drain. I use English cucumbers because they spiralize easily and don’t have crazy seeds.
- 1 recipe tahini sauce – Fat-forward, dairy-free, and sticks to the noodles better than vinaigrette. Adds flavor and macro support.
- Salt, to taste – Doesn’t just season—draws out moisture so your “noodles” don’t weep.
Keto Swaps That Actually Work
| Swap | What Changes | Will It Work? |
|---|---|---|
| Zucchini instead of cucumber | More structure, needs cooking | Yes, but cook lightly to avoid mush |
| Greek yogurt instead of tahini | More protein, less fat | Not ideal for dairy-free or high-fat keto |
| Add grilled chicken or salmon | Turns it into a full meal | 100% yes—great way to hit protein goals |
| Use sesame oil + soy sauce instead of tahini | Asian-inspired twist | Yes, just watch sodium and carb count in soy sauce |
What I Got Wrong
| What Went Wrong | Why It Happens | How to Fix It |
|---|---|---|
| Noodles turned watery after saucing | Didn’t salt + drain long enough | Let sit at least 5–10 minutes, then pat dry like you mean it |
| Sauce slid right off | Noodles too wet | Dry with paper towels before adding sauce |
| Mushy noodles | Used overripe cucumbers | Choose firm, fresh cucumbers with tight skin |
Step-by-Step: How to Make It
- Spiralize the cucumbers into noodles. (If you don’t have a spiralizer, a julienne peeler or mandoline works in a pinch.)
- Salt and drain the noodles in a colander over the sink. Let them rest for 5–10 minutes.
- Blot dry with paper towels—really press down to get that excess moisture out.
- Make the tahini sauce (grab your go-to recipe or use my fave: tahini, lemon juice, garlic, olive oil, splash of water).
- Toss the noodles with sauce just before serving. Don’t let them sit too long—they’ll keep leaking water if you wait.
Optional protein add-ins: grilled chicken, tofu, canned tuna, or leftover salmon.
My Go-To Low-Carb Hacks
- I keep pre-spiralized cucumber (drained and dried) in the fridge for 1–2 days, but I sauce it right before eating to avoid puddles.
- I double the tahini sauce and use it as a dip or drizzle on roasted veggies later in the week—zero waste, all flavor.
- Add toasted sesame seeds or chopped peanuts for crunch if you want texture variety.
How I Store and Track It
- Storage: Keep the noodles and sauce separate. Store noodles in a paper towel-lined container. Will hold 2 days max.
- Macros shift slightly if you leave it dressed too long—water from cucumbers will thin the sauce and make tracking fat tricky.
- Quick tracking tip: This recipe makes 4 servings at ~202 kcal, 7g total carbs, 1g fiber → 6g net carbs per serving (mostly from the tahini).
What I Googled Before Making This
Can I eat this on strict keto?
Yes—just watch the tahini portion and avoid over-saucing. Tahini is keto-friendly but calorie-dense.
Does it keep well for meal prep?
Not really. Best eaten fresh. But you can prep and store the components separately.
Can I freeze cucumber noodles?
Nope. They turn to mush. Don’t do it.
Nutrition Facts
Serving Size: Approximately 3/4 cup (1/4 of the recipe)
| Nutrient | Amount per Serving |
|---|---|
| Calories | 202 kcal |
| Total Fat | 18g |
| – Saturated Fat | 2g |
| – Monounsaturated Fat | ~6g |
| – Polyunsaturated Fat | ~5g |
| Cholesterol | 0mg |
| Sodium | ~180mg |
| Total Carbohydrates | 7g |
| – Dietary Fiber | 1g |
| – Sugars | 2g |
| Net Carbs | 6g |
| Protein | 3g |
Check out More Recipes:
Low Carb Keto Cucumber Noodles
Description
Cool, creamy cucumber noodles with tahini sauce—refreshing, low-carb, and ready in minutes for a perfect keto side.
Ingredients
Instructions
- Spiralize cucumbers into noodles.
- Sprinkle with salt and place in colander over sink. Let rest 5–10 mins.
- Pat dry with paper towels.
- Toss with tahini sauce and serve immediately.
Notes
- I keep pre-spiralized cucumber (drained and dried) in the fridge for 1–2 days, but I sauce it right before eating to avoid puddles.
- I double the tahini sauce and use it as a dip or drizzle on roasted veggies later in the week—zero waste, all flavor.
- Add toasted sesame seeds or chopped peanuts for crunch if you want texture variety.
