Tuna Cucumber Salad with Creamy Yogurt Dressing
I was not a fan of Tuna because it has a strong fish taste, but adding it to salads has made me love it. I recently discovered tuna is a good protein source for building and maintaining muscle.
This Tuna Cucumber Salad with Creamy Yogurt Dressing contains protein and fiber. The best part about making this salad is that you do not need to cook anything; all you need to do is wash and chop the ingredients, combine them with the dressing, and enjoy!
Why You Will Love Tuna Cucumber Salad with Creamy Yogurt Dressing
This salad is easy to Make. It does not require cooking any ingredients; everything is prepared in just 20 minutes.
This salad is high in Protein and fiber. It includes tuna, yogurt, cucumber, beans, artichoke hearts, and feta cheese. Protein can help one feel full for a more extended period, contributing to eating fewer calories and managing weight, while fiber helps promote a healthy gut.
Ingredients and Substitutions For This Salad
- Canned tuna is a protein source high in amino acids, which can help build and maintain muscle. It also contains vitamins D, B12, and omega-3 fatty acids. You can substitute the tuna with salmon or chicken breast.
- Great northern beans are loaded with fiber and protein. Substitute the great northern beans with any bean of your choice.
- Olives are packed with antioxidants and may help reduce inflammation. You can replace the olives with capers.
- Roma tomatoes contain vitamins C and K.
- Cucumber is high in fiber and low in calories, perfect for weight management.
- Plain yogurt contains probiotics, which can aid in digestion.
- Avocado oil may help to reduce inflammation. You can substitute the avocado oil with olive oil.
- Feta cheese is a good source of protein.
- Artichoke hearts are a good source of fiber.
- Red onion boosts immunity and aids in digestion.
- Lemon Juice is high in vitamin C.
- Seasoning: I used salt, black pepper, garlic powder, and parsley flakes. You can substitute any of these with your favorites.
- Honey, add sweetness to the salad dressing.
How to Make Tuna Cucumber Salad with Creamy Yogurt Dressing
Wash and chop the cucumber, onion, and Roma tomatoes. Dice the artichoke hearts.
Add all the ingredients to mason jars. Begin by adding the dressing to the bottom of the jar and the vegetables and protein sources, like the tuna, at the top.
When it is time to serve, transfer the salad mixture to a bowl and enjoy! For a detailed recipe, please look at the recipe card below.
Commonly Asked Questions
Why do you put the dressing at the bottom of the jar? I usually put the dressing at the bottom of the jars of all my meal-prep salads because it helps keep the salad fresh. Putting the dressing at the top or in the middle of the jar will cause the salad to get soggy. You can also put the dressing in a separate container.
Can I add carbs like pasta to this salad? Sure, you can; however, I suggest you cut down on some of the ingredients if you add pasta.
Can this salad be eaten cold or hot? Because of the yogurt dressing, it should be eaten cold.
What is an excellent vegan substitute for tuna? Mashed chickpeas would be a good vegan or vegetarian substitute for this salad.
More Salad Recipes
Chicken Pasta Salad with Vegetables and Dijon Mayo Dressing
Chicken Cobb Salad with Oregano Dressing
Tuna Cucumber Salad with Creamy Yogurt Dressing
Ingredients
- 2 cups canned tuna
- ½ cup plain yogurt
- 5 Roma tomatoes
- 2 Medium cucumber
- ¾ cup artichoke hearts
- 4 TBSP avocado oil (sub for olive oil)
- 2 cups Great northern beans (canned)
- Half an onion
- ¾ cup olives
- 4 TBSP feta cheese
- 8-10 TBSP Lemon juice
- 1 tsp parsley flakes
- 1 tsp garlic powder
- 1 tsp black pepper
- salt to taste
- 4 tsp honey
Instructions
- Wash and chop the cucumber, Roma tomatoes, and onion. Dice the artichoke hearts.
- Drain the canned tuna and separate it apart.
- Wash and drain the canned beans.
- Make the Salad Dressing:In four mason jars, combine 2 tbsp plain yogurt, 2-3 tbsp lemon juice, 1 tsp honey, ¼ tsp parsley flakes, ¼ tsp black pepper, ¼ tsp garlic powder, salt to taste, and 1 tbsp avocado oil.
- Add the vegetables and Protein Source:Add ⅓ cup olives, ½ cup great northern beans, ⅓ cup artichoke hearts, ½ cup Roma tomatoes, ½ cup cucumber, 1-2 tbsp chopped onion, ½ cup tuna, and 1 tbsp feta cheese to each jar.
- When you are ready to eat, transfer one of the salad mixtures to a bowl, combine, and enjoy!
This is so fresh and delicious!
Thanks for all of your amazing meal prep ideas. I bring the jarred salads to work most weeks and always look forward to them
You are very welcome. I am glad you like them
How many cans or what size cans do you use to equal 2 cups? TY
3 to 4 cans of 5 oz can make 2 cups
Hi, Fayett! Thank you for the recipe. Is this 16 Ounces jars? Mine look a bit smaller
They are 32 oz jars. You are welcome
Thanks a lot!