When it comes to quick and healthy meals that don’t compromise on flavor, this High Protein Tuna Cucumber Salad checks every box. Packed with lean protein, fresh crunch, and light, zesty flavor, it’s the perfect recipe for meal prep, lunch on the go, or a no-cook summer dinner.
This cold tuna salad dish is not only gluten-free, low carb, and keto-friendly, but it’s also satisfying enough to keep you full, thanks to the protein-rich tuna and nutrient-dense add-ins. With a handful of clean ingredients and minimal prep time, it’s a refreshing way to fuel your day.
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High Protein Tuna Cucumber Salad
Ingredients
Equipment
Method
- In a mixing bowl, combine the drained tuna, cucumber, Greek yogurt, Dijon mustard, and lemon juice.
- Add diced red onion, herbs, and optional mix-ins if using. Stir to combine well.
- Season with salt and pepper to taste. Serve chilled or immediately.
Notes
Why You’ll Love This Tuna Cucumber Salad
- High in protein – Supports muscle recovery and satiety
- Low carb, low calorie – Ideal for weight-conscious eating
- No cooking required – Perfect for hot days or busy schedules
- Simple ingredients – Clean, pantry-friendly, and affordable
- Versatile – Serve it solo, over greens, in wraps, or with crackers
Need another clean, protein-packed dish? Check out our Ground Beef and Zucchini Skillet.
Ingredients You’ll Need for protein-packed tuna salad
| Ingredient | Amount | Notes |
|---|---|---|
| Canned tuna (in water) | 2 cans (5 oz each) | Drained well |
| English cucumber | 1 large | Thinly sliced or chopped |
| Greek yogurt (plain) | ¼ cup | Optional: use mayo or mashed avocado |
| Dijon mustard | 1 tbsp | Adds tang and depth |
| Lemon juice | 1 tbsp | Brightens flavor and cuts richness |
| Red onion | ¼ small, diced | Optional but adds a great sharp bite |
| Fresh dill or parsley | 1 tbsp, chopped | Dill pairs especially well with tuna |
| Sea salt & pepper | To taste | Balance the flavors |
| Optional add-ins | See ideas below | Olives, tomatoes, celery, etc. |
How to Make Tuna Cucumber Salad (Step-by-Step)
Step 1: Prep the Veggies
Slice or dice your cucumber (peeling optional) and finely chop red onion and herbs. If you’re using any other crunchy vegetables like celery or bell peppers, prep those now too.
Step 2: Drain and Flake the Tuna
Open and drain the canned tuna thoroughly. Add it to a medium mixing bowl and flake it with a fork.
Step 3: Mix the Dressing
In a small bowl, whisk together Greek yogurt, lemon juice, Dijon mustard, salt, and pepper.
Step 4: Combine Everything
Add the cucumbers, onion, and herbs to the tuna, then pour the dressing over. Gently stir to combine without breaking up the tuna too much.
Step 5: Chill or Serve
Serve fresh, or allow it to cool in the refrigerator for 30 minutes to bring out the flavors. It’s delicious both ways!
Want something sweet to pair it with? Try our Blueberry Protein Pancake for a well-balanced meal.
Customization Ideas
This tuna cucumber salad is endlessly flexible. Here’s how to switch it up:
Add Healthy Fats
Mix in chopped avocado or a tablespoon of olive oil for extra creaminess and heart-healthy fats.
Swap the Base
Not into Greek yogurt? Try mashed avocado, tahini, or a mix of mayo and Dijon for variety.
Boost the Color
Toss in cherry tomatoes, bell peppers, or shredded carrots for color and crunch.
Change the Herbs
Swap dill for parsley, cilantro, or chives depending on your flavor preferences.
Serve It Differently
Scoop it into lettuce cups, serve with rice cakes, stuff it into pita pockets, or spoon it over mixed greens.
Nutrition Highlights (Per Serving – serves 2)
| Nutrient | Approx. Amount |
|---|---|
| Calories | ~180 |
| Protein | ~28g |
| Carbs | ~4g |
| Fiber | ~1g |
| Fat | ~4g |
Nutrition may vary based on dressing and add-ins.
Meal Prep & Storage Tips
- Refrigerator: Store in an airtight container for up to 3 days
- Best served cold: No reheating required
- Keep cucumbers crisp: Add them just before serving if making ahead
This high protein meal prep is lunchbox-approved and perfect for office meals, post-gym refueling, or lazy weeknight dinners.
Serving Suggestions
- Pair with a slice of whole grain toast or low-carb tortilla
- Scoop into romaine leaves for quick lettuce wraps
- Serve over a bed of quinoa or cauliflower rice
- Pack in a mason jar layered with greens for an on-the-go lunch
- Use as a dip with seeded crackers or cucumber rounds
Need more no-fuss, summer-friendly recipes? Don’t miss our High Protein Cucumber Salad.
FAQs – High Protein Tuna Cucumber Salad
Can I use fresh tuna instead of canned?
Yes, just cook and flake it beforehand. Canned tuna in water is most convenient for this recipe.
Is this salad keto-friendly?
Absolutely! It’s low in carbs and high in protein, making it keto- and low-carb approved.
What can I substitute for Greek yogurt?
Try mashed avocado, regular mayo, or a plant-based yogurt alternative.
Can I make this ahead of time?
Yes, but for best texture, add cucumbers just before serving to prevent sogginess.
How long will it last in the fridge?
Up to 3 days if stored in an airtight container.
Conclusion
This High Protein Tuna Cucumber Salad brings together everything you want in a healthy meal—light, energizing, and easy to prepare. With its crisp textures and satisfying protein punch, it’s a smart choice for clean, no-fuss eating.
Whether you’re planning your lunches for the week, need a quick midday meal, or simply want something refreshing without turning on the stove, this salad delivers every time.
Best of all? It uses everyday ingredients and takes just minutes to make—so it’s a recipe you’ll turn to again and again.
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