Tuna Cucumber Salad (10-Minutes)
This tuna cucumber salad with avocado is one of my go-to meals when I’m craving something light. It’s super hydrating, quick to make, and packed with protein, fiber, and healthy fats!
It’s so wild to think that this tuna salad with cucumber was the first recipe I ever shared on my blog, long before it became my full time job. The original post dates back to 2016 (!!!), yet it’s still a recipe I regularly turn to when I need something quick, satisfying, and REFRESHING. It’s perfect for hotter days when you don’t want to cook.
Thinly sliced cucumbers are a great way to switch up your salad base from leafy greens. If you’re trying to eat more salads, but are not a big fan of leafy greens, then I hope you give this cucumber salad a try!
Want more dietitian-designed salad recipes? Check out my roundup of easy summer salad recipes for more ideas. You may also love this cucumber avocado salad with quinoa, this apple cucumber salad with yogurt dressing, or this carrot cucumber + celery salad!
Is tuna and cucumber healthy?
Tuna and cucumber not only taste amazing together, they’re a super nutritious pairing too!
Cucumbers are 96% water, making them extra hydrating and a perfect food for warmer weather. This refreshing veggie is also a great source of vitamin K and C, as well as minerals like potassium, manganese, and magnesium.
In addition, cucumbers are a good source of fiber and antioxidants. To maximize the nutrition benefits of cucumbers, be sure to leave the peel on!
One of my favourite, convenient protein sources is canned tuna. A standard 3 oz (85 gram) serving of tuna provides about 22 grams of complete protein.
Canned tuna is also a source of omega-3 fatty acids and micronutrients like selenium, vitamin D, and iron.
TIP: The combination of protein, fiber, and healthy fats in this salad help to make it filling enough to enjoy as a meal! These nutrients help to slow digestion, making you feel fuller and satisfied for longer 🙂
About the ingredients
- Cucumber: I like using a long English cucumber for this recipe. Be sure to choose one that isn’t too ripe or soft – you can check by giving the ends of a cucumber a light squeeze when purchasing. They should still be firm!
- Canned tuna: I recommend choosing tuna canned in water, rather than oil, as we will be adding additional oils and healthy fats to this recipe. Choosing canned LIGHT tuna (or “skipjack”) also ensures a lower mercury content than albacore (or “white” tuna).
- Avocado: An excellent source of heart-healthy fats and fiber, avocado also helps to add a smooth mouthfeel to contrast the crunchiness of the cucumber.
- Olive oil: You can use a high quality, extra virgin olive oil here if you have one on hand as we’re not cooking it!
- Tamari: Along with olive oil and lemon juice, tamari is used as part of the dressing. It has an excellent salty, umami flavour that pairs so well with cucumbers. You can use a gluten-free tamari if needed, or you can use soy sauce instead (note that soy sauce is not gluten-free).
- Lemon: Freshly squeezed lemon juice adds a nice acidity to this recipe, and helps the avocado from browning!
- Parsley: I love adding chopped parsley for some fresh greens, but you can omit it if desired.
- Hemp hearts: An additional source of healthy fats, protein, and omega-3s. They also add another source of crunchiness! Feel free to swap with pumpkin seeds or omit if needed.
Full ingredient measurements and detailed instructions are located in the printable recipe card at the bottom of this post!
Additional ingredient ideas
Want to modify this recipe slightly? Here are some other additions you can make (I’ve tried them all!):
- Feel free to add a starch, such as some cooked quinoa or soba noodles. This will help to “bulk” up the recipe, making it even more filling.
- Feel free to swap the canned tuna with another protein source, such as leftover baked salmon, hard-boiled eggs, or cooked tofu.
- Feel free to add some other veggies, such as juicy cherry tomatoes or bell peppers.
More healthy canned tuna recipes
- Spicy Tuna Seaweed Snacks
- No-Mayo, High Protein Tuna Salad
- Tuna Pasta Salad With Pesto
- Tuna Frittata With Broccoli & Cheddar
- Healthy Tuna Noodle Casserole
Did you give this Tuna Cucumber Salad Recipe a try? Let me know by leaving a comment and recipe rating below!
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Get the Recipe: Tuna Cucumber Salad (10-Minutes)
Ingredients
- 3/4 of a long English cucumber
- 1/2 a medium-sized avocado, cut into chunks
- 2 oz. canned tuna (in water), drained (this number is approximate – you can use any small can of tuna you prefer!)
- 1 Tbsp hemp hearts
- 1/4 cup fresh parsley, chopped
- 1/2 a lemon, juice only
- 1 Tbsp tamari (or soy sauce)
- 1 Tbsp olive oil
- Salt + pepper, to taste
Instructions
- Wash and dry cucumber. Remove the hard ends, then thinly slice the cucumber into a large bowl. I used a mandolin slicer which makes this part really fast!
- Add avocado, canned tuna (drained), hemp seeds, and chopped parsley.
- Drizzle salad with lemon juice, tamari, and olive oil. Add black pepper (to taste) and additional salt if needed (tamari is salty on it's own).
- Toss everything together and enjoy immediately!
Notes
- Feel free to add a starch, such as some cooked quinoa or soba noodles. This will help to “bulk” up the recipe, making it even more filling.
- Feel free to swap the canned tuna with another protein source, such as leftover baked salmon, hard-boiled eggs, or cooked tofu.
- Feel free to add some other veggies, such as juicy cherry tomatoes or bell peppers.
Nutrition
As a dietitian, I create recipes with whole food ingredients that provide the nutrients needed for optimal health. My nutrition philosophy does not focus on numbers; however, I understand that this information can be helpful.
Do note that the nutrition info provided is an estimate and I cannot guarantee correctness of the displayed values. These numbers will differ depending on brands used, recipe modifications, and amount eaten. If you require specific nutrition information due to medical reasons, please consult with your dietitian or physician.
Did you make this recipe?
Let me know by leaving a recipe rating below, or by tagging @walderwellness on Instagram. I love seeing your beautiful creations!
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2 Comments on “Tuna Cucumber Salad (10-Minutes)”
Simple and delicious! I added furikaki seasoning and it was good with that too. Nice to put together when you don’t feel like spending a whole afternoon cooking.
Hi Shia! Thank you so much for the kind words. I’m so happy to hear that you enjoyed this recipe – it is truly a go-to of mine when I don’t want to cook much haha. Love the furikaki addition – that sounds so good!!