Tuna Cucumber Salad With Greek Yogurt (No Mayo)

This tuna cucumber salad turns canned tuna, crisp cucumber, celery, green onion, and a creamy Greek yogurt dressing into an easy cold lunch for two. The key is simple: drain the tuna thoroughly, remove any watery cucumber center, dry the diced cucumber, and fold it into the salad last.

The finished recipe is creamy without mayonnaise and provides about 31 grams of estimated protein per serving. You can serve it as a bowl, spoon it over greens, or pack it with crackers, bread, or a wrap.

Quick Answer

To make tuna cucumber salad, mix two well-drained 5-ounce cans of light tuna with plain nonfat Greek yogurt, celery, green onion, lemon juice, yellow mustard, dill, garlic powder, and black pepper. Add the dried cucumber last. The recipe makes two main-course servings and takes about 15 minutes to assemble.

Tuna Cucumber Salad at a Glance

Why This Tuna Cucumber Salad Works

The main challenge with cucumber tuna salad is moisture. Both canned tuna and cut cucumber can add excess liquid to the dressing. Thorough draining, drying the cucumber, and adding it last help the salad stay creamy instead of watery.

Using two cans of tuna also creates two clearly defined lunch portions. Some cucumber tuna salads use one small can for several servings, which makes them better suited to side dishes. This version keeps tuna as the main ingredient.

Plain Greek yogurt supplies the creamy base and contributes additional protein. Celery adds a firmer crunch that holds up better than cucumber during storage, while lemon, mustard, dill, and green onion keep the flavor bright.

If you are planning a rotation of cold lunches, browse these protein salad recipes and high-protein cold lunches for work.

Tuna Cucumber Salad Ingredients

• 2 cans light tuna in water, 5 ounces each, drained very well, about 8 ounces or 226 g drained total
• 1 large English cucumber, about 10 1/2 ounces or 300 g, halved lengthwise and diced
• 1/2 cup plain nonfat Greek yogurt, about 120 g
• 1/2 cup finely diced celery, about 50 g
• 1/4 cup sliced green onion, about 25 g
• 1 tablespoon lemon juice
• 2 teaspoons yellow mustard
• 2 tablespoons chopped fresh dill, or about 2 teaspoons dried dill
• 1/4 teaspoon garlic powder
• 1/4 teaspoon black pepper
• Salt to taste, optional

Choosing the Canned Tuna

Light tuna packed in water works well because its mild flavor does not overpower the yogurt and dill. Check the drained weight on the label when comparing cans, since the package weight includes the packing liquid.

The FDA fish guidance lists canned light tuna, including skipjack, among its “Best Choices” for people covered by its fish-consumption recommendations. Albacore has a firmer texture but appears in the “Good Choices” category rather than the “Best Choices” category.

Regardless of the variety, drain the tuna thoroughly. Press it gently in a fine-mesh strainer or against the open can lid to remove as much packing liquid as possible.

Choosing and Preparing the Cucumber

An English cucumber has thin skin and smaller, less developed seeds than many standard cucumbers. You can usually leave the skin on after washing it.

Cut the cucumber lengthwise and inspect the center. If it looks soft or especially watery, scrape it out with a spoon. Dice the remaining cucumber, then blot the pieces with a clean kitchen towel or paper towel.

A standard cucumber also works. Peel it if the skin is thick or waxed, and remove the large seeded center before dicing it.

Making the Greek Yogurt Dressing

Mix the Greek yogurt with lemon juice, yellow mustard, dill, garlic powder, and black pepper before adding the tuna. Starting with the dressing distributes the mustard and seasonings evenly without requiring aggressive mixing later.

Wait until the salad is fully mixed before adding salt. Canned tuna and prepared mustard already contribute sodium, and the amount varies considerably by brand.

How to Make Tuna Cucumber Salad

1. Drain the tuna. Open both cans, discard the packing liquid, and press the tuna gently in a strainer to remove excess moisture.
2. Prepare the cucumber. Wash and halve the cucumber lengthwise. Remove the soft center if it looks watery, then dice the cucumber and blot it dry.
3. Mix the dressing. In a large bowl, stir together the Greek yogurt, lemon juice, yellow mustard, dill, garlic powder, and black pepper.
4. Add the tuna and sturdy vegetables. Fold the drained tuna, celery, and green onion into the dressing.
5. Add the cucumber last. Gently fold in the diced cucumber shortly before serving.
6. Adjust the seasoning. Taste the salad and add a small amount of salt only if needed.
7. Serve or chill. Serve immediately, or cover and refrigerate promptly.

How to Keep Tuna Cucumber Salad From Getting Watery

Cucumber naturally releases liquid after it is cut. Once that liquid reaches the yogurt dressing, the salad gradually becomes thinner. The following steps help preserve its texture:

• Drain the tuna until no visible packing liquid remains.
• Remove the soft center of the cucumber when necessary.
• Blot the diced cucumber before mixing.
• Add salt only after the salad has been assembled and tasted.
• Fold in the cucumber shortly before serving.
• For meal prep, store the cucumber separately from the tuna mixture.

If the salad has already released a small amount of water, stir it gently before serving. If a larger amount collects at the bottom, carefully drain it rather than adding more yogurt, which would change the flavor and nutrition.

Budget Ingredient Swaps

You do not need premium tuna or specialty seasonings for this recipe. Compare the drained weight, nutrition label, and unit price when choosing between cans. This cheap protein grocery list offers more ideas for building meals from practical staples.

Ways to Serve Tuna Cucumber Salad

• Serve it directly in a bowl as a cold lunch.
• Spoon it over dry lettuce or spinach shortly before eating.
• Pack it with crackers in a divided container.
• Use it as a filling for a wrap or pita.
• Serve it on toast or alongside a baked potato.
• Add a piece of fruit or another simple side when you want a larger meal.

Bread, wraps, crackers, potatoes, fruit, and other serving additions are not included in the nutrition estimate below.

Meal Prep and Storage

The FoodSafety.gov cold-storage chart lists prepared tuna salad for 3 to 4 days in a refrigerator at 40°F or below. This is a food-safety limit, not a promise that the cucumber will stay crisp for four days.

For the best texture, eat the fully mixed salad the same day or by the following day. If you want to prepare several lunches, store the yogurt-tuna mixture in one container and the dried cucumber in another. Combine them shortly before eating.

Do not freeze the salad. Yogurt can separate, and cucumber loses its crisp texture after freezing and thawing.

When packing the salad for work or school, use an insulated lunch bag with cold packs unless a refrigerator is available. The FDA safe-food-handling guidance advises refrigerating perishable food within 2 hours, or within 1 hour when the temperature is above 90°F.

Storage and Texture Guide

Helpful Tools for This Recipe

No specialized equipment is required, but these basic tools make preparation and meal prep easier:

• A can opener
• A fine-mesh strainer for draining the tuna
• A cutting board and sharp knife
• A spoon for removing the cucumber center
• A large mixing bowl
• Airtight meal-prep containers
• A divided lunch container for keeping the cucumber separate
• An insulated lunch bag and reusable cold packs

Estimated Nutrition and Allergen Notes

Estimated nutrition per serving, based on 2 servings: approximately 175 calories, 31 g protein, 12 g carbohydrates, 1 g fat, 2 g fiber, 5 g sugar, and 465 mg sodium.

The estimate uses two drained 5-ounce cans of light tuna in water, 120 g of plain nonfat Greek yogurt, 300 g of cucumber, fresh dill, and the remaining standard ingredients listed in the recipe. It excludes the optional salt, dried-dill alternative, avocado, bread, wraps, crackers, fruit, and other serving additions.

Nutrition is estimated, not guaranteed. Tuna, yogurt, mustard, drained weights, and serving sizes vary by brand. Recalculate the recipe with the exact products used if you require more precise information. Generic produce values were checked against USDA FoodData Central.

This recipe contains fish and milk. Some canned tuna contains soy in the vegetable broth, so check the ingredient label. Review the labels on the tuna, yogurt, and mustard if you need to avoid a specific allergen.

Easy Tuna Cucumber Salad Variations

• Fresh herb variation: Replace part of the dill with chopped parsley.
• Spicy variation: Add a small pinch of crushed red pepper.
• Avocado variation: Fold in diced avocado immediately before serving. This changes the nutrition estimate and storage quality.
• Extra-crunch variation: Add more celery or a small amount of diced bell pepper.

For a version with legumes, try this tuna chickpea salad. For a different creamy base, use the published cottage cheese tuna salad.

Frequently Asked Questions

Can I make tuna cucumber salad ahead of time?

Yes. Prepare the tuna and yogurt mixture, then refrigerate the diced, dried cucumber in a separate container. Combine them shortly before serving for the best texture.

How long does tuna cucumber salad last in the refrigerator?

FoodSafety.gov lists prepared tuna salad for 3 to 4 days at 40°F or below. For quality, the fully mixed salad is best the same day or by the following day because cucumber softens and releases moisture.

What kind of canned tuna works best?

Light tuna packed in water works well because it has a mild flavor and is easy to mix with the yogurt dressing. Check the drained weight and press out the packing liquid before adding it to the bowl.

Can I use a regular cucumber instead of an English cucumber?

Yes. Peel the cucumber if the skin is thick or waxed, scrape out the large seeded center, and blot the diced pieces before mixing them into the salad.

What can I use instead of Greek yogurt?

Strained plain yogurt is the closest substitute, but its protein and moisture content may differ. Blended cottage cheese creates another creamy option. Mashed avocado can replace the yogurt for a dairy-free variation, but it changes the flavor, protein, calories, allergens, and storage quality.

Final Takeaway

This tuna cucumber salad provides a practical cold lunch from two cans of tuna, Greek yogurt, cucumber, celery, and everyday seasonings. Draining the tuna, drying the cucumber, and adding it last are the three steps that make the biggest difference.

Serve the salad immediately for maximum crunch, or keep the cucumber separate when preparing it ahead. The result is a creamy no-mayo lunch with about 31 grams of estimated protein per serving and no cooking required.