Cucumber-Pineapple Crunch Salad

This is my go-to when I want something bright and crunchy that doesn’t taste like a diet salad. Crispy roasted chickpeas do the job croutons usually do, pineapple brings natural sweetness against the cucumber, and the whole thing comes together in under an hour — most of which is hands-off oven time.

At only 140 calories a serving, this salad still packs a real nutritional punch — it’s especially high in manganese, vitamin C, and vitamin K, largely thanks to the arugula and fresh lime juice. Chickpeas add fiber and plant protein so the salad holds up as a light meal on its own, not just a side. It’s naturally vegan, grain free, and keto friendly, so it’s one of the easier recipes to serve when you’ve got different eaters with different needs at the same table.

It travels well for a potluck or packed lunch — just keep the crispy chickpeas separate until you’re ready to eat so they stay crunchy instead of going soft in the fridge.

SarahThyme

Cucumber-Pineapple Crunch Salad

Crispy roasted chickpeas over a bright, crunchy cucumber-pineapple salad — vegan, grain free, and keto friendly.

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Prep Time 20 minutes mins

Cook Time 30 minutes mins

Servings: 4 servings

Course: Salad

Cuisine: Mediterranean

Calories: 140

Ingredients Method Nutrition Notes

Ingredients

  

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Salad

• 1 cup fresh pineapple diced, about 2 thick slices
• 5-7 snacking cucumbers diced
• 1/4 red onion thinly sliced
• 2 cups arugula or a large handful
• 1/8 cup lime juice 3-4 small limes
• 5 leaves fresh mint
• 1 can chickpeas

Spices & oils

• 2 tbsp extra virgin olive oil
• 1/8 cup red wine vinegar
• 1/2 tsp sea salt
• 1 tsp sweet paprika
• 1 tsp chili powder
• 1 tsp crushed red pepper flakes

Method

 

1. Preheat oven to 375°F. Strain and rinse chickpeas well and pour onto a lined baking tray. Remove the skins from each chickpea by rolling a paper towel over them with some pressure (optional, but results in crispier chickpeas). Spread the chickpeas apart on the pan and bake for 20 minutes, rolling them around after 10 minutes.
2. Take 2 small mixing bowls and split the olive oil in half, adding a tablespoon to each. In one bowl, stir together salt, paprika, chili powder, and red pepper flakes and set aside for the chickpeas. In the other bowl, mix lime juice and vinegar with the olive oil, stir in 2 chopped mint leaves, and set aside.
3. Place washed arugula into a large bowl, add diced cucumbers, diced pineapple, and sliced onion. Toss the salad together.
4. After 20 minutes in the oven, take the chickpeas out and carefully add the spice blend to the pan, rolling them around until evenly coated. Return to the oven to finish roasting for another 10 minutes. Remove and let cool on the pan for about 5 minutes — they become crispier as they cool.
5. 20 minutes before serving, add the vinaigrette and sliced mint leaves to the salad and toss together. Salt and pepper to taste.
6. Add the crispy chickpeas to the top of the salad and serve.

Nutrition

Calories: 140kcalCarbohydrates: 23gProtein: 5gFat: 5.7gSaturated Fat: 0.7gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gFiber: 5gSugar: 9g

Notes

Recipe ideas: Substitute pineapple with peaches in the fall. Drizzle balsamic glaze over the top for added flavor. Substitute microgreens or fresh spinach for arugula. Add 1/4 cup diced red bell pepper for flavor and color, or 1/4 cup dried cherries for added nutrition. Add 2 tbsp finely diced fresh jalapeño for extra heat. Need more protein? Add a handful of frozen, shelled edamame.

Diet notes: Celiac compliant, grain free, vegan, vegetarian, keto friendly.

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