SPICY TUNA CUCUMBER SALAD

This Tuna Cucumber Salad is light, fresh, and incredibly satisfying. Combining hydrating cucumber, creamy avocado, lean tuna, and healthy fats from olive oil and hemp seeds, this salad is a perfect quick meal or refreshing side dish. It’s simple, nutrient-packed, and ready in just 10 minutes—ideal for hot days, busy lunches, or when you want something nourishing without turning on the stove.

Why You’ll Love This Recipe

• Quick and easy: ready in just 10 minutes

• Packed with healthy fats, fiber, and protein

• Naturally gluten-free and dairy-free

• Refreshing and hydrating—perfect for summer

• Easy to customize with your favorite ingredients

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• ¾ of a long English cucumber

• ½ medium avocado, cut into chunks

• 2 oz canned tuna in water, drained

• 1 tablespoon hemp hearts

• ¼ cup fresh parsley, chopped

• Juice of ½ lemon

• 1 tablespoon tamari (or soy sauce)

• 1 tablespoon olive oil

• Salt and black pepper, to taste

Directions

1. Prep the cucumber:
   Wash and dry the cucumber. Slice off the ends, then thinly slice it into rounds using a knife or mandolin slicer. Add to a large bowl.

2. Combine ingredients:
   Add the diced avocado, drained tuna, hemp hearts, and chopped parsley to the bowl with the cucumber.

3. Dress the salad:
   Drizzle with lemon juice, tamari, and olive oil. Add black pepper to taste, and more salt if needed (tamari is naturally salty).

4. Toss and serve:
   Gently toss everything together to combine. Serve immediately for the freshest texture.

Servings and timing

• Servings: 1 (main) or 2 (side)

• Prep time: 10 minutes

• Total time: 10 minutes

Variations

• Add cherry tomatoes or bell peppers for more color and crunch

• Include cooked quinoa or soba noodles to make it more filling

• Swap tuna for hard-boiled eggs, baked salmon, or tofu for different protein options

• Sprinkle with sesame seeds or crushed almonds for extra texture

• Use cilantro or mint instead of parsley for a different flavor profile

• Add a drizzle of sesame oil or sriracha for a bold twist

• Use lime juice instead of lemon for a slightly different citrus note

• Add a handful of baby greens or arugula to make it more salad-like

• Mix in shredded carrots for a sweet, crisp element

• Serve in lettuce cups for a fun, low-carb presentation

Storage/Reheating

This salad is best enjoyed fresh due to the water content of cucumber and the creaminess of avocado. If you must store it, keep it in an airtight container in the refrigerator for up to 1 day. Be aware that the texture may become a bit softer or soggier over time.

FAQs

Can I make this salad ahead of time?

It’s best made fresh, but you can prep the components (slice cucumber, chop parsley, drain tuna) ahead and combine just before serving.

What type of cucumber is best?

English cucumber is ideal for its thin skin and minimal seeds, but Persian cucumbers work well too.

Can I use tuna in oil instead of water?

Yes, just drain off most of the oil or adjust the olive oil in the dressing accordingly.

What can I substitute for avocado?

Try diced cooked sweet potato, edamame, or even hummus on the side for a creamy element.

Is tamari gluten-free?

Yes, tamari is a gluten-free alternative to soy sauce. Always check the label to confirm.

Can I add grains to this salad?

Absolutely—quinoa, brown rice, or soba noodles are great additions to bulk up the salad.

Is this salad low-carb?

Yes, it’s naturally low in carbohydrates and fits well in low-carb or keto-style meals.

Can I double the recipe?

Yes, simply multiply the ingredients for meal prep or to serve more people.

Does the lemon juice help preserve the avocado?

Yes, the acidity helps slow oxidation, but it’s still best eaten the same day.

Can I serve this with anything else?

This salad pairs well with whole grain crackers, pita wedges, or a small cup of soup for a light, complete meal.

Conclusion

Tuna Cucumber Salad is the ultimate quick and healthy meal—refreshing, flavorful, and loaded with good-for-you ingredients. Whether you’re in need of a simple lunch, post-workout meal, or light dinner, this salad delivers nourishment without sacrificing taste. Make it once, and it’ll become a go-to favorite for hot days or busy schedules.

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