The Healthy Recipe Club

Fresh, light and fit in minutes

If you’re looking for a quick, light, and low-calorie meal, this cucumber tuna salad is one of the easiest recipes you can make.

It’s fresh, crunchy, and naturally high in protein, making it perfect when you want something satisfying that still feels light and balanced.

This is the kind of meal that helps you stay on track with your routine without overthinking portions or ingredients. Simple, nourishing, and easy to fit into your day.

If you’re trying to keep your meals lighter while still enjoying what you eat, check my free guide:
3 Habits That Make Meals Lighter

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Why this recipe works

This recipe is perfect because it combines:

• high protein from tuna
• freshness and crunch from cucumber
• a creamy but light yogurt dressing
• very quick preparation
• Perfect balance between calories and protein

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Calories & Protein (per serving)

• Calories: ~310 kcal
• Protein: ~32 g

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Tools you’ll need

• Knife, I always recommend this set from Amazon
• Cutting board
• Mixing bowl
• Glass jar for dressing
• Spoon

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Ingredients

• 1 large cucumber
• 1 can tuna (120 g drained)
• 2 tbsp Greek yogurt
• 1 tsp olive oil
• 1 tsp mustard
• 1 tbsp lemon juice
• 1 tbsp chopped red onion
• salt & black pepper
• fresh dill or parsley (optional)

Optional toppings

• cherry tomatoes
• avocado slices
• feta cheese
• pumpkin seeds

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Instructions

1. Prepare the cucumber

Wash the cucumber and slice it into thin rounds or half moons.

Thin slices help the dressing coat everything better.

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2. Add the tuna

Drain the tuna well and add it to the bowl with the cucumber.

Break it slightly with a fork for better texture.

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3. Prepare the dressing in a jar

Instead of mixing directly in the bowl, add these ingredients into a jar:

• Greek yogurt
• olive oil
• mustard
• lemon juice
• salt & pepper

Close the jar tightly and shake until smooth and creamy.

Using a jar makes mixing easier and allows you to store extra dressing for later.
I use jars like these.

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4. Combine everything

Pour the dressing over the tuna and cucumber.

Add chopped red onion and mix gently until everything is evenly coated.

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5. Finish

Top with fresh herbs like dill or parsley.

Add optional toppings if you want more texture and flavor.

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6. Serve

Serve immediately for the best freshness and crunch.

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Tips for the best result

• slice cucumber thin for better texture
• drain tuna well
• don’t overdress the salad
• use fresh herbs for extra flavor

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Make it lighter (lower calorie swaps)

• remove olive oil and use only yogurt
• increase cucumber for more volume
• use 0% Greek yogurt

For more simple strategies get my free guide:
3 Habits That Make Meals Lighter

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Storage & meal prep

This salad is perfect for meal prep.

Store in an airtight container in the fridge for up to 2 days.

I use containers like these.

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Make it a full meal

To make it more filling:

• serve in my 2 Ingredient Yogurt Flatbread

• add rice or quinoa
• pair with bread

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Related recipes

If you liked this recipe, you might also enjoy:

• Healthy Caesar Pasta Salad

• Healthy Taco Bowl

• Spring Chickpea Salad

• Avocado Chickpea Loaded Sweet Potatoes

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Variations

• spicy version (add chili flakes)
• avocado version (extra creamy)
• no-yogurt version (olive oil + lemon only)

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