Q1: Can I substitute regular yogurt if I don't have Greek yogurt?

While Greek yogurt is recommended for its thick, creamy consistency that holds up well as a dip, you can substitute regular plain yogurt if needed. However, regular yogurt is much thinner and more liquid, so you'll need to strain it first to remove excess moisture. Place the regular yogurt in a fine-mesh strainer lined with cheesecloth or a coffee filter, set it over a bowl, and refrigerate for 2-3 hours to drain the whey. This will give you a thicker consistency similar to Greek yogurt that works better for the dipping cups described in Step 8 and Step 9.

Q2: What can I use instead of fresh mint leaves if I only have dried mint?

Fresh mint provides the best flavor and visual appeal for this recipe, but if you only have dried mint, you can substitute it at a ratio of 1 teaspoon dried mint for the 2 tablespoons of fresh mint called for in the ingredients. Since dried herbs are more concentrated, you'll need much less. Add the dried mint directly to the yogurt mixture in Step 5, but note that you won't need to follow the chopping technique described in Step 3. Keep in mind that dried mint won't provide the same bright, fresh flavor or the attractive green flecks throughout the dip, so consider garnishing with a small amount of fresh parsley or cilantro if available.

Q3: How long can I store these cucumber dipper cups in the refrigerator?

According to Step 10, these cups are best enjoyed within 24 hours for optimal freshness and texture. The cucumber slices will begin to release moisture and become soggy after this time, and the yogurt dip may also become watery. If you need to prepare them further in advance, consider storing the yogurt dip separately in an airtight container (it will keep for 3-4 days) and cutting the cucumbers fresh when you're ready to assemble the cups. This way, you'll maintain the crisp texture of the cucumbers and prevent the dip from becoming diluted.

Q4: I don't have small cups with lids as listed in the Equipment section - what alternatives can I use?

There are several practical alternatives to the small cups or containers with lids mentioned in the Equipment list. You can use mason jars (4-ounce or 8-ounce sizes work perfectly), small glass food storage containers, or even clean yogurt containers that you've saved and washed. If you don't have containers with lids, you can use any small bowls or cups and cover them tightly with plastic wrap as mentioned in Step 10. For a more elegant presentation, consider using small drinking glasses or ramekins covered with plastic wrap, though these won't be as portable for the grab-and-go convenience described in the recipe.

Cucumber Mint Yogurt Dipper Cups

These Cucumber Mint Yogurt Dipper Cups are the ultimate refreshing snack that combines crisp, hydrating cucumber slices with a cool, creamy mint-infused yogurt dip. Perfect for warm weather picnics, lunchboxes, or anytime you need a quick, healthy bite, these portable cups deliver a satisfying crunch alongside tangy, herbaceous goodness. The combination of cucumber and mint is inspired by Mediterranean and Middle Eastern cuisines, where these flavors have been paired for centuries in dishes like tzatziki and raita.

What makes these dipper cups truly special is their convenience and versatility. Each individual serving cup is perfectly portioned for grab-and-go snacking, making them ideal for busy mornings, afternoon pick-me-ups, or post-workout refueling. The Greek yogurt base provides protein and probiotics, while cucumbers offer hydration and fiber with minimal calories. Fresh mint adds a bright, cooling element that elevates this simple snack into something memorable.

This recipe is naturally gluten-free, requiring no substitutions or special ingredients. The prep is incredibly simple—just slice, mix, and assemble—making it accessible even for novice cooks or kids learning their way around the kitchen. The cups can be prepared several hours ahead and stored in the refrigerator, making meal prep a breeze. Whether you're packing lunches for the week, hosting a garden party, or simply looking for a healthier alternative to processed snacks, these cucumber mint yogurt dipper cups deliver fresh flavor and wholesome nutrition in every bite.

Julia

Recipe Author: Gluten-Free & Specialty Diet Chef

Nutrition

10 minutes

None servings

65 calories

Fat 1.50g

Carbs 7.00g

Protein 7.00g

Ingredients

1 cup	plain Greek yogurt
2 tbsp	fresh mint leaves, finely chopped
1 tsp	lemon juice, freshly squeezed
1 clove	garlic, minced
1/4 tsp	salt
1/8 tsp	black pepper, freshly ground
1 large	English cucumber, sliced into rounds or sticks
1/2 tsp	honey (optional)

Equipment

Cutting board

measuring spoons

measuring cups

spoon

medium mixing bowl

sharp knife

plastic wrap

kitchen towel

4 small cups or containers with lids

Clean Eating

Exemplifies clean eating with its whole, minimally processed ingredients: fresh cucumber, Greek yogurt, mint, lemon juice, and simple seasonings, avoiding any artificial additives or processed components.

DASH Diet

Aligns perfectly with DASH Diet guidelines by featuring low-fat Greek yogurt, fresh vegetables, and using herbs for flavor instead of salt, while providing a nutrient-rich, heart-healthy snack option.

Gluten-Free Diet

Naturally gluten-free recipe using whole food ingredients like Greek yogurt, cucumber, and fresh herbs, making it a safe and delicious option for those avoiding gluten.

Intermittent Fasting

An ideal intermittent fasting snack that's nutrient-dense and protein-rich, providing a satisfying, low-calorie option during eating windows with its combination of Greek yogurt, cucumber, and fresh herbs.

Mediterranean Diet

This recipe perfectly embodies Mediterranean diet principles with its use of Greek yogurt, fresh herbs (mint), lemon juice, and olive oil, emphasizing whole, minimally processed ingredients that support heart health and provide anti-inflammatory benefits.

Mindful Eating

A perfect mindful eating recipe that engages multiple senses with its varied textures, fresh ingredients, and vibrant flavors, encouraging slow, intentional consumption and sensory appreciation.

Instructions

Wash the English cucumbers thoroughly under cold running water and pat them dry with a clean kitchen towel.

1 min

Slice the cucumber into 1/4-inch thick rounds or cut into sticks approximately 3 inches long and 1/2-inch thick, depending on your preference for dipping.

3 min

Finely chop the fresh mint leaves by stacking them, rolling them tightly, and slicing crosswise into thin ribbons, then chopping finely.

2 min

Mince the garlic clove by first crushing it with the flat side of a knife, then finely chopping until it forms a paste-like consistency.

1 min

In a medium mixing bowl, combine the Greek yogurt, chopped mint, lemon juice, minced garlic, salt, and black pepper. If using honey, add it now for a touch of sweetness.

1 min

Stir the yogurt mixture thoroughly with a spoon until all ingredients are well incorporated and the mint is evenly distributed throughout.

1 min

Taste the yogurt dip and adjust seasoning if needed, adding more salt, lemon juice, or mint to suit your preference.

Spoon approximately 1/4 cup of the mint yogurt dip into the bottom of each of 4 small cups or containers with lids.

1 min

Arrange the cucumber slices or sticks upright in each cup, nestling them into the yogurt dip so they stand ready for dipping.

1 min

Cover each cup with a lid or plastic wrap and refrigerate until ready to serve, or pack immediately for grab-and-go convenience. These cups are best enjoyed within 24 hours.

Cucumber Mint Yogurt Dipper Cups

Nutrition

Ingredients

Equipment

On Diet

Clean Eating

DASH Diet

Gluten-Free Diet

Intermittent Fasting

Mediterranean Diet

Mindful Eating

Instructions

Frequently Asked Questions

Q1: Can I substitute regular yogurt if I don't have Greek yogurt?

Q2: What can I use instead of fresh mint leaves if I only have dried mint?

Q3: How long can I store these cucumber dipper cups in the refrigerator?

Q4: I don't have small cups with lids as listed in the Equipment section - what alternatives can I use?