This Cucumber Avocado Tuna Salad is the perfect answer to hot summer days when you crave something cool, nourishing, and delicious. It combines crisp cucumber, creamy avocado, tender tuna, and nutty hemp hearts for a balanced dish that feels both light and filling. Fresh dill and lemon juice add a tangy brightness that brings all the ingredients together beautifully.
Not only is this recipe packed with flavor, but it’s also incredibly nutrient-dense. With omega-3s from tuna and hemp, fiber from avocado and cucumber, and an overall anti-inflammatory profile, this salad supports energy and wellness without any fuss. Whether you’re packing a lunch or serving up a side dish at a gathering, it’s an effortless way to eat well.
Full Recipe:
Ingredients:
-
1 English cucumber, thinly sliced
-
1 ripe avocado, diced
-
1 can (5 oz) wild-caught tuna in water or olive oil, drained
-
2 tbsp hemp hearts
-
1 tbsp extra virgin olive oil
-
1 tbsp lemon juice (freshly squeezed)
-
1 tbsp chopped fresh dill
-
1 tsp Dijon mustard
-
Salt and pepper to taste
Directions:
-
In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, salt, pepper, and chopped dill. Set aside.
-
In a large mixing bowl, combine sliced cucumber, diced avocado, and tuna.
-
Drizzle the dressing over the salad mixture and gently toss to coat evenly without mashing the avocado.
-
Sprinkle hemp hearts on top before serving.
-
Serve immediately for the freshest flavor or chill for 10–15 minutes for a colder, extra-refreshing dish.
Prep Time: 10 minutes | Cooking Time: 0 minutes | Total Time: 10 minutes
Kcal: 310 kcal | Servings: 2 servings
When it comes to light yet satisfying meals that pack both nutrition and flavor, this Hydrating Cucumber Avocado Tuna Salad with Hemp truly stands out. It’s crisp, creamy, herbaceous, and rich in healthy fats and protein making it perfect for everything from quick weekday lunches to picnic-ready fare. In this article, we’ll explore everything you need to know about this salad: its nutritional value, versatility, health benefits, storage tips, and more. If you’re looking to build healthier eating habits without sacrificing taste, this dish is a delicious and practical addition to your rotation.
A Perfect Blend of Freshness and Nutrition
This salad is a celebration of whole, minimally processed ingredients that complement each other beautifully. Cucumber provides a cooling crunch, avocado adds creamy richness, and tuna offers protein that keeps you full for hours. The addition of hemp hearts brings a subtle nutty flavor along with an impressive nutritional profile.
Unlike traditional mayonnaise-based tuna salads, this version keeps things light with a zesty lemon-dill dressing and a touch of Dijon mustard. The result is a salad that’s clean, hydrating, and bursting with natural flavors all while supporting your wellness goals.
Why This Salad Is So Good For You
Hydration & Digestive Support
Cucumbers are about 95% water, making them an excellent choice for staying hydrated especially during warmer months. Their high water content supports digestion and helps your body detox naturally, making this salad a great addition to your summer meal prep.
Healthy Fats for Brain & Heart Health
Avocados are loaded with monounsaturated fats, which support heart health, brain function, and hormone production. These healthy fats also help your body absorb fat-soluble vitamins like A, D, E, and K making them a nutrient powerhouse in this recipe.
High-Quality Protein
Tuna, particularly wild-caught varieties, offers lean, bioavailable protein along with omega-3 fatty acids. Omega-3s are essential for reducing inflammation, boosting mood, and supporting cardiovascular health. This makes the salad a great post-workout meal or midday energizer.
Plant-Based Power from Hemp Hearts
Hemp hearts might be small, but they’re mighty. Rich in plant-based protein, omega-3 and omega-6 fatty acids, and minerals like magnesium and zinc, they’re an ideal topping for any salad. Their mild nutty taste adds depth and texture without overpowering other ingredients.
Anti-Inflammatory & Immune-Boosting
Fresh dill and lemon juice offer more than just flavor. Dill contains antioxidants and anti-inflammatory compounds, while lemon juice is high in vitamin C — a vital nutrient for immune function and skin health.
A Versatile Meal for Any Occasion
One of the best things about this salad is its flexibility. It can be a side dish, a light entrée, or part of a multi-course meal. Pair it with a slice of sourdough bread or gluten-free crackers for a heartier lunch. Want to increase the fiber content? Add in mixed greens, arugula, or even quinoa for extra volume.
Hosting a brunch or outdoor gathering? Serve it in lettuce cups or hollowed cucumber boats for a beautiful and fun presentation. You can also double or triple the recipe to serve a crowd and thanks to its quick prep time, it won’t keep you stuck in the kitchen.
Meal Prep Friendly & Great for Busy Lifestyles
This salad comes together in under 10 minutes and is made entirely from fridge-friendly ingredients. That makes it ideal for meal prep, last-minute lunches, or healthy snacking throughout the day.
Storage Tips:
- If prepping in advance, store the dressing separately to avoid soggy textures.
- Avocado tends to brown when exposed to air, so add it just before serving or toss it in lemon juice to delay oxidation.
- The salad keeps well for up to 2 days in an airtight container in the refrigerator.
Since it’s a no-cook meal, it’s also a perfect choice for days when you don’t want to heat up the kitchen or need something portable for work, school, or travel.
Dietary Notes & Customizations
This salad checks many dietary boxes: it’s naturally gluten-free, dairy-free, low-carb, paleo-friendly, and high in protein. That makes it suitable for a variety of eating styles.
Customizations You Can Try:
- Add Veggies: Shredded carrots, radishes, cherry tomatoes, or sliced bell peppers for extra crunch and color.
- Swap Proteins: Substitute tuna with canned salmon, shredded chicken, or even chickpeas for a vegetarian version.
- Make it Creamier: Stir in a spoonful of Greek yogurt or tahini for an added creamy texture and probiotic benefit.
- Spice it Up: Add red pepper flakes, a dash of hot sauce, or some minced jalapeño for a kick of heat.
A Salad for All Seasons
While it shines in summer due to its hydrating qualities, this salad is equally suitable for winter when paired with a warm soup or grain bowl. The protein and healthy fats provide lasting energy, while the freshness of the ingredients prevents it from feeling heavy or overly rich.
And because it’s made from pantry staples and fresh produce that’s typically available year-round, you don’t have to wait for summer to enjoy it. It’s one of those rare dishes that feels indulgent and restorative at the same time.
Final Thoughts: Why You Should Try This Salad Today
Whether you’re a busy professional, a health-conscious eater, or simply looking for a delicious twist on tuna salad, this Hydrating Cucumber Avocado Tuna Salad with Hemp hits all the marks. It’s refreshing yet filling, simple yet elegant, and perfect for anyone seeking a nutritious, no-fuss meal.
It offers the perfect balance of flavors and textures cool cucumber, creamy avocado, flaky tuna, and a lemony dill dressing all topped with crunchy hemp hearts. Not only does it taste fantastic, but it also supports hydration, heart health, and digestion with every bite.
So next time you’re looking for something quick, healthy, and satisfying, give this salad a try. It might just become a staple in your weekly meal rotation.