Tuna, tomato and cucumber salad
A fresh no-cook salad, full of water and protein: the express lunch for days when you want to eat light without giving up volume.
Nutrition values per serving, computed from the ingredients.
Ingredients
- check_circle160 g canned tuna in water, drained
- check_circle2 tomatoes
- check_circle1 cucumber
- check_circle1/2 red onion
- check_circle14 g olive oil
- check_circle1 tablespoon cider vinegar
- check_circleBasil, salt, pepper
Method
- 1Dice the tomatoes and cucumber, and thinly slice the red onion.
- 2Flake the tuna over the top.
- 3Season with oil, vinegar, salt and pepper.
- 4Scatter basil and serve well chilled.
The express fresh salad
No-cook and ready in ten minutes, this salad is the ultimate light lunch: 18 g of protein for only 187 kcal. Full of water thanks to the tomato and cucumber, it refreshes and fills you for very few calories. Canned tuna provides the lean protein. Ideal on cutting days or in hot weather.
A light dish, complete it to appetite
At 187 kcal, this is a deliberately light meal: perfect as a side or starter, a bit slim as a single dish for a big appetite. To make it a full meal, add carbs (whole-grain bread, rice, chickpeas) and a bit more tuna or a hard-boiled egg. The base stays fresh and low-calorie.
Avoiding a watery salad
Tomato and cucumber release a lot of water once salted. Tip: salt them just before serving, or deseed the cucumber. Drain the tuna well. If you prep the salad ahead, keep the dressing separate and add it at the last moment so it stays crunchy and not soggy.
The upside of a water-rich dish
Tomato and cucumber are over 90% water: that is what gives this salad its value when cutting. At near-zero calories, they fill the stomach and trigger satiety through volume — a valuable lever when eating in a deficit and trying to curb hunger without blowing the counter.
These vegetables also provide water and minerals (potassium) useful for hydration, particularly in summer or after a sweaty session. It is the kind of fresh dish you crave when it is hot and heavy meals go down badly. Paired with the tuna, it stays a real meal and not just a side.
What to pair it with
To vary fresh cold tuna salads, these recipes extend the idea.
Key takeaways
- 18 g protein for 187 kcal: the textbook light, refreshing lunch.
- Deliberately light: add carbs and tuna for a full meal.
- Salt tomato and cucumber at the last minute to avoid excess water.
- Keep the dressing separate if you prep it ahead.
Frequently asked questions
Is this salad enough as a meal?
As a light cutting meal, yes. For a fuller complete meal, add a carb source (whole-grain bread, rice, legumes) and a bit more protein. On its own it suits a starter or a side better.
Is canned tuna good for you?
Yes, it is an excellent source of lean protein, convenient and cheap. Choose it in water to limit calories. As with any fish, vary the species across the week; a healthy adult can eat it regularly in moderation.
Can you make it the day before for a packed lunch?
Yes, but keep the dressing and possibly the tuna separate, adding them in the morning: this keeps the salad crunchy and stops it sitting in water released by the vegetables.
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