Tuna salad sandwiches are good. Tuna salad on cucumber is what tuna salad sandwiches eat on their cheat day — same flavor, fewer carbs, more crunch, ready in eight minutes.
I make this on Sunday and pack it for Monday’s afternoon snack. It hits the high-protein, low-calorie, satisfyingly crunchy trifecta that almost no convenient snack hits. 145 calories with 18 grams of protein is the kind of nutritional return that’s hard to argue with.
Why this works
Greek yogurt instead of mayo cuts calories drastically and bumps protein. The Dijon mustard does most of the flavor work; tuna without something sharp tastes flat. Red onion adds a bit of bite that keeps the whole thing from being one-note creamy. Celery is optional but adds crunch — and crunch is a flavor.
Cucumber slices are 8 calories each but they take up the same plate real estate as a slice of bread. Eating-feeling-wise, this is a generous snack despite the low number on the scale.
Variations to try
- Avocado tuna: skip yogurt, mash 1/4 avocado into the tuna instead. Adds about 60 kcal but boosts healthy fats.
- Spicy tuna: add 1 tsp sriracha or a pinch of cayenne, top with sesame seeds for an Asian twist.
- Lemon-dill: double the dill, swap onion for 1 tbsp finely diced green onion.
- Curry tuna: add 1/4 tsp curry powder and 1 tbsp golden raisins. Surprisingly good.
Storage and meal prep
Tuna salad keeps 2-3 days refrigerated. Don’t pre-assemble on cucumber if you’re storing — cucumbers release water and the bites get sad and slippery. Slice cucumber the day you eat them.
For weekday meal prep: make tuna salad Sunday, slice cucumber Monday morning (or grab pre-sliced cucumber rounds), and assemble at your desk. The whole snack-from-fridge takes 30 seconds.
Ingredients
Makes 2 servings.
- 1 (5 oz) can tuna in water, drained
- 1 tbsp Greek yogurt
- 1 tsp Dijon mustard
- 1 tsp lemon juice
- 1 tbsp finely diced red onion
- 1 tbsp finely chopped celery (optional)
- 1/4 tsp salt
- Pinch of black pepper
- 1 medium cucumber, sliced into 1/2-inch rounds
- Fresh dill or parsley to garnish (optional)
Instructions
- Drain tuna thoroughly. Press it lightly with a paper towel — drier tuna salad holds up better on the cucumber.
- In a bowl, combine tuna, Greek yogurt, Dijon, lemon juice, red onion, celery, salt, and pepper. Mix until evenly combined.
- Slice cucumber into rounds about 1/2-inch thick — thinner and they'll bend; thicker and they're awkward to eat.
- Top each cucumber round with a small spoonful of tuna salad.
- Garnish with dill or parsley. Serve immediately.
Nutrition (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 145 kcal |
| Protein | 18 g |
| Carbs | 6 g |
| Fat | 5 g |
| Fiber | 1 g |
| Sugar | 3 g |
| Sodium | 320 mg |
Estimates calculated from typical USDA values for the listed ingredients. Your numbers will vary slightly based on brand and exact portion.
Frequently Asked Questions
What kind of tuna is best?
Light tuna in water is the standard. It's lower in mercury than albacore (white tuna) and lower in calories than tuna in oil. If you prefer richer flavor, oil-packed adds about 30 kcal per serving and is fine in moderation.
Can I make this ahead?
The tuna salad keeps 2-3 days in the fridge. But assemble on cucumber the day you eat — sliced cucumber gets watery and the tuna salad slides off after a few hours. If packing for lunch, pack tuna and cucumber separately and assemble at lunchtime.
Why Greek yogurt instead of mayo?
Mayo is fine — it just adds calories. 1 tbsp Greek yogurt is 9 kcal; 1 tbsp mayo is 90 kcal. Greek yogurt also adds protein. The flavor is slightly tangier; if you miss the mayo richness, do half-and-half.
Is this filling enough as a snack?
For most people, yes — at 18g protein, this is more substantial than most 'snacks' people reach for at 3pm. If you want it to be a small meal, double the serving and pair with whole grain crackers or a piece of fruit.
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