Mediterranean Cucumber Bites: When Your Veggie Tray Needs a Glow Up

By: Allison Hyzy, RD, LDN

Let's make our holiday veggie apps a little more interesting this year.

Don't get me wrong. I love a good veggie tray. But sometimes it needs a little something extra. Something that makes people actually excited about eating vegetables at a party. Something that looks impressive but doesn't require you to turn on the oven or stress over timing.

Enter: Mediterranean Cucumber Bites.

What happens when hummus meets Greek salad

These easy Mediterranean appetizers are exactly what they sound like: crisp cucumber rounds topped with garlicky hummus, juicy cherry tomatoes, briny Kalamata olives, red onion, feta, and fresh herbs, all finished with a drizzle of olive oil.

They're fresh. They're flavorful. They're fancy enough to impress. And they require zero cooking, just assembly.

If you're hosting (or bringing an appetizer to someone else's gathering), this no-cook appetizer recipe is the kind that takes the pressure off. No oven space needed. No reheating. No worrying about whether it'll hold up on the counter. You can assemble these right before guests arrive, and they'll look like you spent way more time on them than you actually did.

Why I love this recipe

As a registered dietitian who specializes in Mediterranean-style eating patterns, I'm always looking for ways to make heart-healthy eating easy and accessible. The Mediterranean diet isn't about restriction or complicated meal plans. It's about eating more plants, healthy fats, and whole foods in a way that actually tastes good and fits into real life.

These cucumber bites check all the boxes:

• Vegetables as the base – Cucumbers are hydrating, low in calories, and high in fiber

• Healthy fats – Olive oil, olives, and hummus bring heart-healthy, anti-inflammatory fats that keep you satisfied

• Plant-based protein – Hummus made from chickpeas adds protein and fiber

• Fresh herbs – Parsley and oregano aren't just for flavor; they're packed with antioxidants

• Simple, everyday ingredients – Nothing fancy or hard to find

And if you want to make them vegan or dairy-free? Just omit the feta. They're still delicious.

Perfect for the holidays (or any gathering)

The holidays can feel overwhelming, especially when you're trying to feed a crowd. This healthy holiday appetizer is one less thing to stress about.

It's:

• Fast – You can prep these in about 15 minutes

• Flexible – Use what you have; swap ingredients based on what's in your fridge

• Crowd-pleasing – Even people who "don't like healthy food" will go back for seconds

• Make-ahead friendly – Prep the cucumbers and toppings in advance, then assemble right before serving

How to make Mediterranean Cucumber Bites

Yield: ~24 bites

Ingredients:

• 1 medium English cucumber, sliced into ~¼ inch thick rounds (about 24 slices)

• 1 cup garlic hummus

• 12 cherry tomatoes, halved

• 5-6 Kalamata olives, thinly sliced

• 1 tablespoon red onion, thinly sliced

• 2 tablespoons crumbled feta cheese (optional—omit for vegan/dairy-free)

• 1 teaspoon fresh parsley, chopped

• 1 teaspoon fresh oregano, chopped

• 1 tablespoon olive oil, for drizzling

Directions:

1. Arrange cucumber rounds on a platter and top each with 2 teaspoons of hummus

2. Add a tomato half to each bite, then evenly distribute the olives and onion among the bites

3. Sprinkle with feta (if using) and fresh herbs, then drizzle with olive oil

Estimated Nutrition Facts (per bite):

Calories: 37 | Carbohydrates: 2.2g | Total Fat: 2.7g | Saturated Fat: 0.4g | Protein: 1g | Fiber: 0.8g | Sodium: 62mg

Tips and variations

Make it your own:

• Use sun-dried tomatoes instead of fresh for a more intense flavor

• Swap the garlic hummus for plain hummus

• Add a squeeze of lemon juice over the top for extra brightness

• Use dill instead of oregano if that's what you have

• Top with a small dollop of tzatziki instead of the hummus for a different flavor profile

Serving tips:

• These are best served fresh, but you can prep the components a few hours ahead and assemble right before guests arrive

• If you're making these for a party, double the recipe. They go fast

• Serve them on a large platter or wooden board for a beautiful presentation

• Family-style option: If you're short on time, skip the individual bites. Instead, spread the hummus on a large serving platter, arrange the cucumber slices around the edges, and pile the tomatoes, olives, onion, feta, and herbs in the center. Drizzle with olive oil and serve with pita chips or crackers. It's just as delicious and takes half the time

Final thoughts

You don't need complicated recipes to eat well during the holidays. This is a time of year when I'm definitely short on time, so the simpler the recipe, the more likely I am to make it. I bet the same goes for you too.

So the next time you're asked to bring an appetizer, skip the standard veggie tray and bring these instead.

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Looking for more evidence-based nutrition guidance or support with balanced eating during the holidays? As a registered dietitian, I work with clients one-on-one to create sustainable approaches to nutrition that fit into real life. Let's chat.