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High Protein Tuna Cucumber Feta Lunch Jars

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Layer fresh tuna, cucumber, feta, and Mediterranean veggies in portable jars for a high-protein, zesty lunch. This no-cook recipe is a fuss-free way to enjoy a healthy, satisfying midday meal with crisp textures and creamy tang.

  • Total Time: 15
  • Yield: 4 1x

Ingredients

Scale

1 (12 oz) can water-packed tuna, drained
1 English cucumber, peeled and halved
8 oz crumbled feta cheese
2 cups halved cherry tomatoes
1/4 cup diced red onion
1/4 cup pitted black olives
2 tbsp extra virgin olive oil
1 tbsp fresh lemon juice
1 tsp fresh dill (or 1/2 tsp dried)
Pinch salt (optional)
Freshly ground black pepper

Instructions

Dice cucumber into 1-inch rounds.
Chop red onion and olives into small pieces.
Break tuna into large chunks and mix with 1 tbsp olive oil and 1 tsp lemon juice.
In a bowl, combine cucumber, cherry tomatoes, and half the diced red onion. Add 1 tbsp olive oil and toss gently.
In another bowl, mix feta cheese with olives, remaining cherry tomatoes, and remaining red onion. Add salt and pepper.
Layer jars: start with the cucumber-vegetable base, add a few tuna pieces, top with feta mixture. Drizzle with remaining olive oil and tuck dill in the center.
Refrigerate 30 minutes before serving for optimal flavor fusion.

Notes

Jars keep in fridge for 2–3 days in airtight containers.
Use light feta to reduce sodium content.
For crunch, reserve cucumber for the top layer.
Rinse tuna if avoiding excess sodium from canned brine.

  • Author: Amelie Harper
  • Prep Time: 15
  • Category: High Protein Meals
  • Method: No-cook assembly
  • Cuisine: Mediterranean
  • Diet: Low Carb

Nutrition

  • Serving Size: 1 jar (16 oz)
  • Calories: 320
  • Sugar: 3g
  • Sodium: 1200mg
  • Fat: 28g
  • Saturated Fat: 4g
  • Carbohydrates: 12g
  • Fiber: 2g
  • Protein: 30g
  • Cholesterol: 100mg