Looking for a quick, nutritious breakfast that’ll keep you full and energized all morning?
Look no further than these Tuna Salad Cucumber Boats!
Packed with protein and low in calories, this easy-to-make dish is perfect for meal prep and will have you sailing through your day with a satisfied smile.
Ingredients and Substitutes
- 1 can (3 oz) tuna in water, drained
- 2 tbsp Greek yogurt
- 1 tbsp diced celery
- 1 tbsp diced red onion
- 1 medium cucumber, halved lengthwise and seeded
- Salt and pepper to taste
Substitutes:
Tuna: Canned chicken or salmon can be used instead.
Greek yogurt: Light mayo or mashed avocado for a dairy-free option.
Celery: Bell peppers or carrots for a different crunch.
Red onion: Green onions or chives for a milder flavor.
Cucumber: Zucchini or bell pepper halves can be used as boats.
How to Make Tuna Salad on Cucumber Boats
Step 1: Prepare the Cucumber Boats
- Wash the cucumber thoroughly under cool running water.
- Cut the cucumber in half lengthwise.
- Using a spoon, gently scoop out the seeds from each half, creating a boat-like shape.
- Pat the cucumber halves dry with a paper towel to remove excess moisture.
Step 2: Mix the Tuna Salad
- Open the can of tuna and drain it well. You can use a fine-mesh strainer or the can lid to press out excess water.
- In a medium bowl, add the drained tuna and flake it with a fork.
- Add 2 tablespoons of Greek yogurt to the tuna. Mix well to combine.
- Finely dice the celery and red onion. Add 1 tablespoon of each to the tuna mixture.
- Season with salt and pepper to taste. Start with a pinch of each and adjust according to your preference.
- Mix all ingredients thoroughly, ensuring everything is evenly distributed.
Step 3: Assemble the Cucumber Boats
- Divide the tuna salad mixture evenly between the two cucumber boat halves.
- Using a spoon, carefully fill each cucumber boat with the tuna salad, mounding it slightly.
- If desired, sprinkle a little extra black pepper on top for added flavor and presentation.
Step 4: Serve and Enjoy
- Place the filled cucumber boats on a plate or in a meal prep container.
- Serve immediately, or cover and refrigerate if prepping for later.
Nutrient Values
| Nutrient | Amount (per serving) |
|---|---|
| Calories | 200 |
| Protein | 30g |
| Carbohydrates | 5g |
| Fat | 7g |
| Fiber | 1g |
How to Store and Freeze
Storing:
- Place the assembled cucumber boats in an airtight container.
- Store in the refrigerator for up to 24 hours.
- For best results, keep the tuna salad and cucumber boats separate until ready to eat if storing for more than a few hours.
Freezing:
While it’s not recommended to freeze the assembled cucumber boats, you can freeze the tuna salad mixture:
- Place the tuna salad in a freezer-safe container or zip-top bag.
- Remove as much air as possible to prevent freezer burn.
- Label with the date and freeze for up to 3 months.
- Thaw in the refrigerator overnight before using.
- Assemble with fresh cucumber boats when ready to eat.
Benefits of Tuna Salad on Cucumber Boats
High in Protein
This breakfast packs a whopping 30 grams of protein per serving, which is essential for:
- Building and repairing tissues
- Supporting muscle growth and maintenance
- Keeping you feeling full and satisfied throughout the morning
Low in Calories
At just 200 calories per serving, this meal is perfect for those watching their calorie intake or trying to lose weight. It provides a lot of nutrition without a lot of excess energy.
Rich in Nutrients
Tuna is an excellent source of:
- Omega-3 fatty acids, which support heart and brain health
- Vitamin D, essential for bone health and immune function
- Selenium, an important antioxidant
Cucumbers offer:
- Hydration, as they’re 95% water
- Vitamin K, which is crucial for blood clotting and bone health
- Antioxidants that may help reduce the risk of certain diseases
Low in Carbohydrates
With only 5 grams of carbs per serving, this meal is ideal for those following a low-carb or keto diet. It helps maintain stable blood sugar levels and supports sustained energy.
Supports Weight Management
The high protein content and low calorie count make this meal an excellent choice for weight management.
Protein helps increase feelings of fullness, potentially reducing overall calorie intake throughout the day.
Quick and Easy to Prepare
This no-cook breakfast can be whipped up in less than 10 minutes, making it perfect for busy mornings or meal prep. It’s a time-saver that doesn’t compromise on nutrition.
Versatile and Customizable
You can easily adjust the flavors and ingredients to suit your taste preferences or dietary needs. Add herbs, spices, or other vegetables to create your perfect breakfast boat.
Refreshing and Light
The crisp cucumber paired with the creamy tuna salad creates a refreshing and light meal that’s perfect for warm mornings or as a post-workout snack.
Supports Muscle Recovery
The high protein content, combined with the electrolytes from the cucumber, makes this an excellent post-workout meal to support muscle recovery and replenish nutrients.
Promotes Digestive Health
The fiber from the cucumber and the probiotics in Greek yogurt support digestive health and may help maintain a healthy gut microbiome.
Tuna Salad on Cucumber Boats is more than just a tasty breakfast option. It’s a nutrient-packed, low-calorie meal that offers a wide range of health benefits.
From supporting weight management and muscle health to providing essential nutrients and promoting digestive wellness, this simple dish packs a powerful nutritional punch.
Whether you’re looking to boost your protein intake, cut calories, or just enjoy a refreshing and satisfying breakfast, these cucumber boats are sure to become a staple in your meal rotation.
So why not give them a try? Your taste buds and your body will thank you!
