Cucumber ‘Toasts’ with Tuna Salad
Thick cucumber rounds loaded with seasoned tuna salad. 42 grams of protein and 2 grams of fat in a 226-calorie snack that takes five minutes and zero cooking.
Nonfat yogurt replaces mayo as the binder, adding protein instead of fat. Celery and scallion bring the crunch. A pinch of paprika gives the whole thing a warm finish the plain version never had.
Ingredients
- cucumber 1
- celery 1 stalk
- scallion 1
- tuna, in water 140 g
- yogurt, nonfat 60 ml
- paprika (ground spice) 1 g
Method
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Halve the cucumber lengthwise and scrape out the inside with a teaspoon. Cut the cucumber into 6 equal pieces.
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Cut the celery into small pieces and the scallion into rings.
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In a small bowl, mix the tuna with yogurt, celery, scallion, and paprika powder.
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Spoon the tuna salad onto the cucumber pieces.
A squeeze of lemon juice right into the tuna mix brightens the flavor and balances the yogurt. Everything bagel seasoning sprinkled on top adds a savory, crunchy layer that makes these feel more like actual toast.
Behind this recipe
Can I use tuna in oil instead of water?
You can, but the numbers shift. Oil-packed tuna roughly doubles the calories and adds 10 to 15 grams of fat per can. This recipe's ratio — 42 grams of protein in 226 calories — only works because the tuna is water-packed and the yogurt is nonfat. If you are not tracking calories, oil-packed tuna still tastes great here. If the ratio is the point, stick with water-packed.
How long does the tuna salad keep in the fridge?
The tuna salad mixture keeps well for up to two days in a sealed container. But do not assemble the cucumber boats ahead of time. The salt in the tuna draws moisture from the cucumber and makes them soggy within a few hours. Mix the salad in advance, spoon it onto fresh cucumber right before eating.
Is this enough as a full meal?
It depends on your calorie target. At 226 calories with 42 grams of protein, this works as a high-protein snack or a light meal. For someone in a caloric deficit aiming for around 1,500 calories a day, this is a substantial portion of daily protein in one sitting. If you want a fuller meal, pair it with a side of fruit or a handful of nuts to round out the macros.
