Tuna Salad Cucumber Boats
No cook. No heat. No bread. The cucumber is the bowl - cold, crisp, and genuinely refreshing, especially when eating feels like more effort than it’s worth. The tuna salad inside is Greek yogurt-based instead of mayo-heavy, which makes it lighter and higher in protein without tasting like diet food. Make it in five minutes. Eat it straight from the counter.
Allergens:
Ingredients
Ingredient notes:
- Tuna - Canned in water is the first choice - higher protein, lower fat than oil-packed. Drain very well, pressing against the strainer. Leftover moisture makes the filling watery and the cucumbers slip. Albacore or chunk light both work.
- Greek yogurt - Replaces most of the mayo. 3 tbsp gives enough creaminess to bind the salad without overwhelming the tuna. The yogurt also adds protein on top of the tuna.
- Dijon mustard - Adds sharpness and depth without adding fat. Don’t skip it. It’s what prevents this from tasting flat.
- English cucumber - Preferred over regular cucumbers - thinner skin, fewer seeds, more even diameter, easier to hollow. Leave enough flesh in the walls so the boat holds its shape.
- Avocado - Optional but worth it when appetite allows. Dice small and fold in gently at the end. Keep the portion modest.
Recipe Instructions
- Drain the tuna - Drain tuna thoroughly. Tip it into a fine mesh strainer and press firmly with the back of a spoon, or wrap in a paper towel and squeeze. Set aside.
- Make the tuna salad - In a medium bowl, combine Greek yogurt, dijon mustard, lemon juice, finely diced celery, and sliced green onion. Add drained tuna and fold together gently - you want it combined but not mashed to a paste. Season with salt and pepper. Taste and adjust - a little more lemon brightens it, a little more mustard sharpens it.
- Hollow the cucumbers - Slice the cucumber in half lengthwise. Use a small spoon or melon baller to scoop out the seeds and some of the flesh, creating a shallow channel. Leave enough flesh so the walls are sturdy enough to hold the filling.
- Fill and finish - Spoon the tuna salad evenly into each cucumber half, pressing gently so it fills the channel. If using avocado, fold it into the tuna salad just before filling. Top with fresh dill or parsley if using.
Recipe notes:
On draining tuna Press it hard. The difference between well-drained tuna and loosely-drained tuna is the difference between a clean, scoopable filling and a watery mess that slides off the cucumber. Give it an extra 30 seconds in the strainer.
Nutrition Per Serving
Serving Size: 2 cucumber boats (1 whole cucumber)
| without avocado | with 1/4 avocado | |
|---|---|---|
| Calories | 210 | 290 |
| Protein | 35g | 36g |
| Total Fat | 3g | 11g |
| Total Carbohydrate | 9g | 13g |
| Dietary Fiber | 2g | 4.5g |
| Sugar | 5g | 5g |
| Sodium | 380mg | 390mg |
Based on 5oz canned tuna in water, well-drained, and 3 tbsp 2% Greek yogurt. Values will vary by tuna brand and sodium content. Nutritional information is estimated and provided for general guidance.