CUCUMBER AND AVOCADO TUNA SALAD
Cucumber and Avocado Tuna Salad is a light yet satisfying dish packed with protein, healthy fats and refreshing flavours. The creamy avocado blends beautifully with the flaky tuna, salt and black pepper, while the crisp cucumber adds a refreshing crunch. A hint of lemon juice enhances the flavours, making this salad vibrant and fresh. It’s an ideal choice for those following a low-carb, high-protein or keto diet. Quick to prepare and requiring minimal ingredients, this dish is perfect for a busy weekday lunch, a post-workout meal or a nutritious snack. Enjoy it on its own, wrapped in lettuce or served with whole-grain crackers for added texture. Whether you’re meal-prepping or looking for a fast and healthy dish, this tuna salad delivers flavour and nutrition in every bite.
RECIPE CATEGORY
Lunch, Snack, Appetiser
SERVING SIZE
1
CUISINE
Mediterranean, American
PREPARATION/TECHNIQUES
No-Cook, One-Bowl Meal, Quick and Easy
OCCASION/HOLIDAY
Everyday Healthy Eating, Summer Lunch, Meal Prep
SPECIAL CONSIDERATION/DIETARY CONCERNS
Keto, Low Carb, Gluten-Free, High Protein, Quick and Easy
DISH TYPE
Salad, Light Meal, High-Protein Dish
INGREDIENTS
- 80g canned tuna, drained
- ¼ avocado, mashed
- 30g cucumber, diced
- 1 tsp lemon juice
- Salt and black pepper, to taste
- Chopped red onion, fresh dill, chilli flakes (Optional add-ins)
FULL NUTRITIONAL INFORMATION:
- Calories: 210
- Protein: 22g
- Carbohydrates: 4g
- Fibre: 2g
- Fat: 12g
- Sodium: 280mg
PREPARATION
- Prepare the ingredients: Drain the canned tuna thoroughly to remove excess liquid. Mash the avocado in a mixing bowl using a fork until smooth. Dice the cucumber into small, even pieces to ensure an even distribution in every bite.
- Combine the ingredients: Add the drained tuna, mashed avocado and diced cucumber into a large bowl.
- Season and mix: Pour in the lemon juice, which helps to enhance the flavour and keeps the avocado fresh. Season with salt and black pepper according to taste. If you want extra flavour, consider adding a drizzle of olive oil or a sprinkle of chilli flakes. Mix everything thoroughly until well combined.
- Serve immediately: Enjoy the salad on its own, as a lettuce wrap or with crackers for added texture. If desired, garnish with sesame seeds or fresh herbs for extra flavour and visual appeal.
PREP TIME
5 minutes
COOKING TIME
None (No-Cook)
TIPS
- Choose the right tuna: Opt for wild-caught tuna in water for a leaner option or tuna in olive oil for extra flavour. If using tuna in oil, drain it lightly to maintain some richness in the salad.
- Prevent browning: If preparing in advance, add extra lemon juice to the avocado to slow oxidation and maintain its bright green colour.
- Add texture: A sprinkle of toasted nuts, seeds or crispy shallots can add crunch and depth to the dish.
- Customise the flavour: Mix in Greek yoghurt, mustard or garlic powder for additional taste. A touch of honey can also balance the acidity.
- Make it a meal: Serve the salad on top of a bed of greens, stuffed inside a bell pepper or alongside roasted vegetables for a complete and filling meal.
VARIATIONS
- Spicy Tuna Salad: Stir in chopped jalapeños, Sriracha or chilli flakes for a fiery kick. Adding a touch of lime juice instead of lemon also enhances the spice.
- Herbed Delight: Add fresh dill, parsley or basil for an aromatic twist. A hint of mint can bring a refreshing flavour.
- Creamier Option: Blend in a dollop of Greek yoghurt or mayonnaise for a richer texture while keeping it keto-friendly.
- Extra Crunch: Toss in chopped celery, bell peppers or sunflower seeds for more bite. These ingredients add contrast to the smooth avocado.
- Asian-Inspired: Replace lemon juice with soy sauce and sesame oil and sprinkle with sesame seeds. Serve alongside seaweed for a sushi-inspired twist.
- Low-Calorie Version: Reduce the avocado to ⅛ and replace half of it with fat-free Greek yoghurt to maintain creaminess while lowering the fat content.