Protein-Packed Tuna, Cucumber and Edamame Salad Recipe

This protein-packed tuna cucumber salad brings together edamame, brown rice, crumbled feta, and plenty of fresh parsley, all dressed in a bright lemon‑sesame dressing. It’s hearty, nutritious, and ideal for easy meal prep or a satisfying lunch.

After sharing my chicken edamame salad recently, I wanted a tuna version that keeps the same fresh, crunchy character. This tuna cucumber edamame salad does exactly that: crisp cucumbers and bright herbs meet tender rice, juicy tuna, and a touch of salty feta for balance.

This is not a limp, boring salad—it’s built for texture and flavor. The edamame adds protein and color, cucumbers bring a refreshing crunch, and the lemon‑sesame dressing ties everything together with a light, nutty finish. Make it for a picnic, pack it for lunch, or serve it as a simple weeknight dinner.

Ingredients You’ll Need

This tuna cucumber salad comes together from simple, wholesome ingredients. Use the quantities listed below for four servings.

• Tuna: 425g (15 oz) canned tuna in spring water, drained. Good-quality skipjack tuna (pole-and-line caught if available) works well.
• Brown rice: ½ cup uncooked (yields cooked rice for the salad); adds heartiness and fiber.
• Feta cheese: 100g Greek‑style feta, crumbled for a tangy, salty element.
• Cucumber: 2 Lebanese cucumbers, diced for crunch and freshness.
• Edamame: 1 cup frozen shelled edamame, cooked and cooled for color and protein.
• Parsley: 1 cup finely chopped parsley to replace heavy greens and add bright herb flavor.
• Red onion: 1 small, finely diced; substitute shallot if you prefer a milder bite.
• Dressing: 1 tablespoon toasted sesame oil, ¼ cup lemon juice, 2 teaspoons honey, 1 teaspoon salt, and ¼ teaspoon black pepper.

Full ingredient amounts are shown in the recipe card below.

How to Make Tuna Cucumber Salad

This salad assembles quickly in a few straightforward steps. Prepare the grains and edamame first, then combine everything with the dressing.

1. Cook the rice. Prepare the brown rice according to package directions. When cooked, drain and rinse it under cold water to stop cooking and cool it down so it won’t wilt the other ingredients.
2. Prepare the edamame. Cook the frozen shelled edamame as directed on the package, then drain and rinse with cold water to keep it bright and firm.
3. Chop the vegetables and flake the tuna. While rice cooks, dice the cucumbers, finely chop the red onion and parsley, and flake the drained tuna into a large mixing bowl.
4. Make the dressing. In a small bowl or a jar with a lid, whisk or shake together the lemon juice, toasted sesame oil, honey, salt, and black pepper until smooth.
5. Combine. In a large bowl, toss together the cooled rice, cooked edamame, diced cucumber, red onion, parsley, and flaked tuna. Crumble the feta over the top.
6. Dress and serve. Pour the dressing over the salad and toss gently to coat everything evenly. Taste and adjust seasoning if needed, then serve.

Recipe Variations

Customize the salad to suit your pantry or taste. A few easy swaps:

• Grains: Replace brown rice with quinoa, farro, bulgur, or couscous for different textures.
• Vegetables: Add grated carrot, raw beet, spinach, or halved cherry tomatoes for extra color and nutrients.
• Dressings: Swap lemon for orange juice and zest for a sweeter citrus note, or use a creamy avocado dressing for richness.
• Proteins: Substitute canned salmon, sardines, grilled chicken, or firm tofu if you prefer.
• Fruits & nuts: Try diced apple, fresh grapes, chopped dates, or a handful of toasted nuts for contrast.

How to store

Store leftovers in an airtight container in the refrigerator for 3–4 days. For best texture, keep the dressing separate and toss just before serving if you plan to eat it over several days.

Recipe FAQ

More Tuna recipes

Tuna Caper Salad — Mediterranean Style Tuna Quinoa Salad — Pesto Tuna Potato Salad — Tuna Cabbage Salad

If you make this tuna cucumber salad, please leave a comment with your thoughts or any tweaks you tried. I love hearing how you adapt recipes.

Tuna Cucumber Edamame Salad

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• Author: Caitlin Rule
• Total Time: 40 minutes
• Yield: Serves 4