Cucumber Salad with Tuna and Greek Yogurt

Name: Cucumber Salad with Tuna and Greek Yogurt
Total time: 15 min
Yield: 1 serving
Cuisine: Home cooking
Ingredients: Cucumbers — 200 g; Canned tuna — 170 g; Eggs — 1 pcs; Greek yogurt — 60 g; Canned sweet corn — 30 g; Red onion — 15 g; Green onions — 5 g; Soy sauce — 5 ml; Sriracha — 4 ml; Sesame seeds — 3 g; Lemon — 10 g; Salt — 0.5 g; Ground black pepper — 0.5 g

Thin cucumber slices, a whole can of tuna, an egg and Greek yogurt with soy sauce and sriracha. A version of the viral cucumber salad in a jar, with more than 50 g of protein per serving.

Time: 15 min
Serving: 406 kcal
Ingredients: ≈ $3.47
Protein: 54 g

Healthy High protein Salad Quick

Cucumber Salad with Tuna and Greek Yogurt

Ingredients

1 Cucumbers≈ $3.67 per kg 200 g
2 Canned tunapack 170 g ≈ $1.80 170 g
3 Eggspack 10 pcs ≈ $1.93 1 pcs
4 Greek yogurtpack 250 g ≈ $1.80 60 g
5 Canned sweet cornpack 340 g ≈ $1.00 30 g
6 Red onion≈ $3.00 per kg 15 g
7 Green onionspack 50 g ≈ $1.30 5 g
8 Soy sauce 5 ml
9 Sriracha 4 ml
10 Sesame seeds 3 g
11 Lemon≈ $4.70 per kg 10 g
12 Salt to taste
13 Ground black pepper to taste

Grey rows are pantry staples: salt, oil, spices. They are not counted in the serving price.

Method

Hard-boil an egg: 9 minutes in boiling water, then cool in cold water, peel, and chop.
Slice cucumbers¹ thinly (use a vegetable peeler or mandoline), lightly salt, let sit 5 minutes, then drain excess water.
Mix Greek⁴ yogurt, soy sauce, sriracha, and lemon¹¹ juice for the dressing.
Drain the tuna and mash with a fork. Finely chop red⁶ onion, slice green⁴ onion into rings, and drain corn.
Layer cucumber¹, tuna, corn, onion, sauce and egg in a jar or bowl. Seal and shake for 10 seconds. Top with sesame seeds and black pepper.

Tips

Why it works: Salt the sliced cucumber and pour off the water. Without that the sauce thins out and the salad turns runny.
Substitutions: Use canned pink salmon or boiled chicken, 170 g, instead of tuna. A pinch of chili flakes can replace the sriracha.
Common mistakes: The salad turns watery if the cucumber and the tuna are not drained. Let the cucumber stand 5 minutes and pour off the liquid.
Storing and reheating: Keeps up to 1 day in a closed jar, so shake it before eating. On day two the cucumber softens.
Serve with: Take it to lunch in the jar with a slice of rye bread.

In short

Marked healthy: the planner picks it more often for the goals “lose weight” and “eat well”.

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Nutrition

Per serving and share of 2000 kcal

Calories	406 kcal	20%
Protein	54 g	72%
Fat	12 g	18%
Carbs	16 g	6%
Per 100 g	73 kcal

Cost

≈ $3.47per serving

Average supermarket prices, BLS (U.S. Bureau of Labor Statistics), October 2026. Your store will differ: products come in packs and each chain sets its own prices. The priciest item here is canned tuna.