Have you ever stood in front of your fridge at lunchtime, just wanting something fast, fresh, and good for you? I know I have. On days like those, the last thing I want is a complicated recipe. I want simple. I want satisfying. I want something that feels like a treat but is also one of those great Healthy Snacks.
That is exactly where this amazing cucumber tuna salad comes in. It is crisp, creamy, and comes together in about five minutes. Seriously. It is a single serving recipe packed with protein and fresh ingredients to keep you going all afternoon. Let’s get into it!
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Why You’ll Love This Recipe
Honestly, what is not to love? First off, it is a no cook meal. You do not have to turn on the stove or the oven. This makes it a fantastic choice for hot summer days when you want to keep the kitchen cool. It’s one of my favorite Healthy Lunch Snacks for this reason.
The texture is just wonderful. You get that satisfying crunch from the cucumber, a creamy element from the avocado, and a solid protein base from the tuna. Every bite is a little different, which keeps things interesting. It is a real feast for the senses.
It is also incredibly quick. If you have five minutes to spare, you have enough time to make this salad. Using a mandoline for the cucumber makes it even faster. It is perfect for a busy workday lunch or a light dinner when you are short on time.
Plus, this recipe is designed for one person. No more making a huge batch of something and getting tired of the leftovers. You make just what you need. This helps reduce food waste and ensures your meal is always fresh. It’s a smart approach to Healthy Food Ideas.
This recipe is also very easy to adapt. You can swap ingredients or add things to make it your own. It is a great starting point for all sorts of delicious and easy Health Snacks. You can truly make it fit your taste and what you have in the pantry.
Ingredients
The ingredients for this are so simple and fresh. You probably have most of them at home right now. It is all about combining a few quality items to create something truly delicious. These are the building blocks for great Healthy Snacks.
- 3/4 of a long English cucumber
- 1/2 a medium sized avocado, cut into chunks
- 2 oz. canned tuna in water, drained
- 1 Tbsp hemp hearts
- 1/4 cup fresh parsley, chopped
- 1/2 a lemon, juice only
- 1 Tbsp tamari or soy sauce
- 1 Tbsp olive oil
- Salt and pepper, to taste
Step By Step Instructions
Making this salad is as easy as one, two, three. Just follow these simple steps, and you will have a delicious meal ready in no time. It is one of those Healthy Snacks that is almost effortless.
Step 1: Prep The Cucumber
First, wash and dry your English cucumber. There is no need to peel it. The skin adds a nice color and extra nutrients. Trim off the hard ends. Then, thinly slice the cucumber and place the slices into a large bowl.
I love using a mandoline slicer for this part. It creates uniform, paper thin slices really fast. If you use one, please be careful with your fingers! A sharp knife and a steady hand also work just fine.
Step 2: Combine The Main Ingredients
Next, add the rest of the goodies to the bowl with the cucumber. Gently add your avocado chunks. Open and drain the canned tuna and flake it into the bowl. Sprinkle in the hemp hearts and the freshly chopped parsley.
Your bowl should be looking very colorful right about now! It is a beautiful mix of greens and pinks. You are already so close to having one of the tastiest Healthy Lunch Snacks.
Step 3: Make The Dressing
Now for the simple dressing. You do not even need a separate bowl for this. Just drizzle the lemon juice, tamari, and olive oil directly over the ingredients in the salad bowl. It could not be easier.
Add a few cracks of fresh black pepper. I suggest you wait to add extra salt until after you taste it. The tamari is quite salty on its own, so you might not need any more. This is a key part of making good Health Snacks.
Step 4: Toss And Serve
Using a large spoon or a pair of tongs, gently toss everything together. You want to coat all the ingredients in the dressing without mashing the avocado too much. A few gentle folds should do the trick.
And that is it! Your delicious, fresh salad is ready to eat. Serve it immediately for the best texture and flavor. This is one of those Healthy Snacks that truly shines when it is freshly made.
How To Store Leftovers
To be honest, this salad is at its absolute best when enjoyed right away. Cucumbers have a high water content. This means they can get a bit soggy after sitting in dressing for a while. The avocado can also brown.
If you absolutely must store leftovers, place them in an airtight container in the fridge. They will be okay to eat the next day, but expect a much softer texture. The flavor will still be good, but the crunch will be gone. This is a common thing with many Healthy Food Ideas using fresh veggies.
Tips
Want to change things up a bit? This recipe is a fantastic base for your creativity. Here are a few ideas to get you started. Experimenting is part of the fun with Healthy Snacks.
- Bulk It Up: To make the salad even more filling, add a starch. Some cooked and cooled quinoa or soba noodles would be a wonderful addition. It turns this snack into a more substantial meal.
- Swap The Protein: Not a fan of tuna? No problem. Feel free to use another protein source. Leftover baked salmon, chopped hard boiled eggs, or even some cooked tofu would work well here.
- Add More Veggies: The more vegetables, the better! Juicy cherry tomatoes or crunchy chopped bell peppers would add another layer of flavor and texture. Feel free to clean out your veggie drawer.
- Adjust The Flavor: Taste the dressing before you serve. You might want a little more lemon for brightness or a tiny bit more tamari for saltiness. Your palate knows best! These are the kinds of Health Snacks you can customize.
Conclusion
So there you have it. A simple, fresh, and incredibly tasty recipe that is perfect for a quick lunch or a light, satisfying snack. It proves that you do not need a lot of time or fancy ingredients to eat well.
This cucumber tuna salad is a great recipe to keep in your back pocket for busy days. It is one of my favorite Healthy Snacks, and I hope it becomes one of yours too. Give it a try and see just how easy and delicious healthy eating can be!
FAQ
Can I Make This Ahead Of Time?
This recipe is best made just before serving. However, you can prep the components ahead of time. You could slice the cucumber and chop the parsley and store them in separate containers. Then, just assemble everything when you are ready to eat.
Is This Recipe Gluten Free?
Yes, it is gluten free as long as you use tamari, which is typically made without wheat. If you use regular soy sauce, be sure to check the label, as many brands contain wheat. It is an easy swap for one of many gluten free Healthy Lunch Snacks.
What If I Do Not Have Hemp Hearts?
You can simply leave them out. They add a nice nutritional boost and a subtle nutty flavor, but the salad will still be delicious without them. You could also substitute them with toasted sunflower seeds or chia seeds for a similar effect.
How Many People Does This Serve?
As written, the recipe serves one person as a complete meal. It is a generous portion. If you are serving it as a side salad alongside something else, it would be enough for two people. It’s a flexible option when looking for Healthy Food Ideas.
Cucumber Tuna Salad
This crisp, creamy cucumber tuna salad comes together in about five minutes. It’s a satisfying single serving recipe packed with protein and fresh ingredients to keep you going all afternoon.
Requirements
Ingredients
Instructions
- First, wash and dry your English cucumber. Trim off the hard ends. Thinly slice the cucumber and place the slices into a large bowl. A mandoline slicer can make this fast and uniform.
- Next, add the rest of the goodies to the bowl with the cucumber. Gently add your avocado chunks. Open and drain the canned tuna and flake it into the bowl. Sprinkle in the hemp hearts and the freshly chopped parsley.
- Now for the simple dressing. Just drizzle the lemon juice, tamari, and olive oil directly over the ingredients in the salad bowl. Add a few cracks of fresh black pepper. Taste before adding extra salt, as tamari is salty.
- Using a large spoon or a pair of tongs, gently toss everything together. You want to coat all the ingredients in the dressing without mashing the avocado too much. Serve immediately.
Notes
To be honest, this salad is at its absolute best when enjoyed right away. Cucumbers have a high water content. This means they can get a bit soggy after sitting in dressing for a while. The avocado can also brown.
If you absolutely must store leftovers, place them in an airtight container in the fridge. They will be okay to eat the next day, but expect a much softer texture. The flavor will still be good, but the crunch will be gone.
Want to change things up a bit? This recipe is a fantastic base for your creativity. Experimenting is part of the fun with healthy snacks. Consider adding cooked quinoa, baked salmon, hard-boiled eggs, cherry tomatoes, or chopped bell peppers.
Taste the dressing before you serve. You might want a little more lemon for brightness or a tiny bit more tamari for saltiness. Your palate knows best!
Nutrition
Calories
Sugar
Fat
Carbs
