When I want something refreshing, crunchy, and satisfying—but also light enough to fit into my daily calorie goals—Chicken Salad Cucumber Roll Ups are my go-to recipe. They’re crisp, creamy, high in protein, and unbelievably easy to make. The coolness of fresh cucumber pairs beautifully with a flavorful chicken salad filling, creating a snack that feels indulgent but stays wonderfully low-calorie.
These roll ups are perfect for meal prep, summer lunches, quick snacks, or even party appetizers. Plus, they’re fun to assemble and look gorgeous on a platter!
Quick Facts
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Prep Time: 15 minutes
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Cooking Time: 10 minutes (for the chicken)
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Total Time: 25 minutes
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Serving Size: 10–12 roll ups
Why You’ll Love These Cucumber Roll Ups
These little bites pack so much freshness and flavor in every roll. Here’s why I love making them:
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Very low calorie
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High-protein & balanced
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No heavy dressing
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Gluten-free & keto-friendly
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A beautiful, elegant snack
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Meal prep friendly
The combination of creamy chicken filling and crunchy cucumber feels incredibly satisfying—without weighing you down.
Ingredients You’ll Need
For the Chicken Salad Filling
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1 cup shredded cooked chicken (boiled, grilled, or rotisserie)
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3 tbsp Greek yogurt (or low-fat mayo)
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1 tbsp lemon juice
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1 tbsp finely chopped fresh dill or coriander
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1 tbsp finely chopped red onion
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1 tbsp finely chopped celery (optional for crunch)
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Salt and black pepper to taste
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A pinch of garlic powder (optional)
For the Roll Ups
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1–2 large cucumbers
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Toothpicks (optional for securing)
How to Make Low Calorie Chicken Salad Cucumber Roll Ups
Step 1: Prep the Cucumber
Use a mandoline or vegetable peeler to slice long, thin ribbons of cucumber.
Lay them flat on a paper towel to remove excess moisture.
Step 2: Make the Chicken Salad
In a bowl, mix the shredded chicken, Greek yogurt, lemon juice, onions, herbs, and seasonings.
Stir until creamy and well combined.
Step 3: Roll It Up
Place a spoonful of chicken salad at one end of the cucumber strip.
Roll gently but firmly until it forms a neat spiral.
Secure with a toothpick if needed.
Step 4: Chill & Serve
Refrigerate for 10–15 minutes so the rolls firm up and flavors blend.
Serving Suggestions
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Serve chilled with lemon wedges.
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Pair with iced tea or infused water for a refreshing light meal.
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Add cherry tomatoes or olives on the side for color.
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Perfect as a party appetizer or a healthy afternoon snack.
Tips for Customization
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Spicy version: Add sriracha or chili flakes.
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Creamier version: Use half yogurt, half light mayo.
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Mediterranean twist: Add chopped cucumber, olives, and mint in the filling.
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High-protein boost: Add boiled egg white pieces.
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Vegan version: Replace chicken with mashed chickpeas or tofu.
Nutritional Info (Approx. per roll up)
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Calories: 35
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Protein: 4g
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Fat: 1g
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Carbs: 3g
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Fiber: 0.5g
(Values may vary depending on ingredients used.)
FAQs
1. Can I make these roll ups ahead of time?
Yes! They stay fresh for up to 24 hours in the fridge if kept tightly covered.
2. How do I prevent the cucumber from breaking?
Slice them thinly and pat dry before rolling. This makes the ribbons flexible.
3. What can I use instead of Greek yogurt?
Low-fat mayo, hung curd, cottage cheese spread, or mashed avocado all work great.
4. Can I use canned chicken?
Yes—drain it well and shred before mixing.
5. Are these rolls good for weight loss?
Absolutely! They are low-calorie, high-protein, and very filling.
Final Thoughts
These Low Calorie Chicken Salad Cucumber Roll Ups are one of the easiest and healthiest snacks I make. They’re crisp, refreshing, and packed with flavor—yet they stay perfectly light. Whether you’re trying to eat cleaner, reduce calories, or simply enjoy a fresh snack, these roll ups fit beautifully into your routine.
