High Protein, Low Calorie Tuna Boats (Easy & Delicious Recipe!)

Introduction: Why Tuna Boats Deserve a Spot in Your Kitchen

If you’ve been on the hunt for a snack or light meal that checks all the boxes — high protein, low calorie, budget-friendly, quick to make, and seriously delicious — let me introduce you to your new favorite recipe: Tuna Boats.

Now, I know what you might be thinking. Tuna? Cucumbers? Are we really calling this a “boat”? Stay with me. I grew up watching people snack on tuna salad sandwiches, and while they’re classic, they’re not exactly light or low carb. I wanted something that gave me the same creamy, tangy flavor but in a way that’s lighter, fresher, and way more fun.

That’s where these Tuna Boats come in. By swapping out bread for cucumbers, we instantly cut the calories and carbs while keeping the crunch factor. The tuna salad is packed with flavor thanks to dijon mustard, pickles, jalapeños, and a little hot sauce (because you know I’m never skipping the spice). Top everything off with a sprinkle of furikake for that savory, umami-rich finish, and you’ve got a snack that feels gourmet without being complicated.

This recipe has quickly become one of my go-to’s when I want something that fuels me but doesn’t weigh me down. And if you’re tracking macros? These boats are basically a dream: high in protein, low in calories, and customizable depending on your goals.

So let’s break this down step by step, and then I’ll take you behind the recipe with tips, substitutions, nutrition deep dives, and even some ideas for turning these little cucumber boats into a party-worthy appetizer.

Ingredients for Tuna Boats

Here’s everything you’ll need to make them:

• 1 can tuna (in water, drained)
• 2–3 tbsp mayonnaise (adjust for creaminess — you can use light mayo for fewer calories)
• 1 tsp dijon mustard (gives it that tangy kick)
• 2 hard-boiled eggs, chopped
• 2 tbsp diced pickles
• 1 tbsp diced jalapeños (fresh or pickled — dealer’s choice)
• A few dashes hot sauce (your favorite brand — I used Tapatío)
• Salt and pepper, to taste
• 2–3 Persian cucumbers or 1–2 English cucumbers (sliced in half lengthwise and hollowed)
• Furikake seasoning (optional, but highly recommended)

Optional toppings: extra hot sauce, sesame seeds, chopped scallions, or a drizzle of sriracha mayo if you’re feeling indulgent.

Step-by-Step Instructions

1. Prepare the cucumbers. Slice your cucumbers lengthwise and use a spoon to scoop out some of the seeds to make little “boats.” You don’t have to hollow them completely — just enough to hold the tuna filling without overflowing.
2. Make the tuna salad. In a bowl, mash together the tuna, mayo, dijon mustard, chopped eggs, pickles, jalapeños, hot sauce, salt, and pepper. Mix until everything is well combined.
3. Load the boats. Spoon the tuna mixture into the cucumber halves, filling them generously.
4. Finish with toppings. Sprinkle furikake over the top and add an extra dash of hot sauce if you’re like me and think spice makes everything better.
5. Serve and enjoy. These can be eaten right away, or chilled in the fridge for 15–20 minutes for an extra refreshing bite.

Deep Dive: Why These Ingredients Work

Tuna

Tuna is a powerhouse protein. A single can has around 20–25 grams of protein with minimal fat and calories. It’s filling without being heavy, and it’s incredibly versatile. By choosing tuna packed in water instead of oil, we cut down even further on unnecessary calories while still keeping flavor.

Cucumbers

The cucumber swap is what makes this recipe shine. Cucumbers are low calorie (about 15 calories per cup), high in water, and refreshing. They provide the crunch you’d normally get from bread or crackers without weighing you down.

Eggs

Eggs add more protein and healthy fats, making the boats satisfying enough to hold you over until your next meal. They also give the tuna salad that creamy, cohesive texture.

Dijon Mustard + Pickles + Jalapeños

This trifecta is all about flavor balance:

• Dijon brings sharp tang.
• Pickles add crunch and acidity.
• Jalapeños kick in spice and freshness.

Without these, tuna salad risks being bland. With them? It’s bold and exciting.

Hot Sauce & Furikake

These are the finishing touches that take your tuna boats from basic to crave-worthy. The hot sauce ties the flavors together, while furikake (a Japanese seasoning with sesame seeds, seaweed, and dried fish) adds a nutty, umami punch.

Nutrition Breakdown (per serving, approx. 2 boats)

• Calories: 190–220
• Protein: 25g
• Carbs: 4–6g
• Fat: 8–10g

That’s right — you’re looking at a snack (or light meal) that delivers more protein than many protein bars, but with fresher ingredients and way more flavor.

Ingredient Substitutions

Want to tweak this recipe? Totally doable.

• Mayo substitute: Swap with Greek yogurt for more protein and fewer calories.
• Tuna substitute: Try canned salmon, chicken, or even chickpeas for a vegetarian version.
• Pickles substitute: Relish works, or even chopped capers for a briny twist.
• Cucumber substitute: Use mini bell peppers, celery stalks, or hollowed zucchini.

Variations on Tuna Boats

• Spicy Sriracha Boats: Mix sriracha directly into the tuna salad and top with sesame seeds.
• Mediterranean Boats: Add diced olives, feta, and a squeeze of lemon.
• Tex-Mex Boats: Toss in black beans, corn, and cilantro, and top with salsa.
• Breakfast Boats: Replace tuna with hard-boiled eggs, avocado, and everything bagel seasoning.

Entertaining with Tuna Boats

These aren’t just a solo snack — they’re also great for gatherings. Imagine a platter of colorful cucumber boats, each with a slightly different topping: sesame seeds, chili flakes, or even microgreens. Guests can pick their favorite, and you get to serve something that feels light and creative instead of the usual chips and dip.

Pro tip: if you’re making these ahead for a party, prep the tuna salad in advance but don’t fill the cucumbers until right before serving. That way, they stay crisp and fresh.

Behind the Scenes: Why I Created This Recipe

I’ll be honest — I wasn’t always a tuna person. Growing up, I thought tuna salad was kind of boring, something you’d only eat if you had nothing else in the fridge. But once I started experimenting with different flavors and textures, I realized how versatile tuna could be.

This recipe actually came together on a day when I wanted something quick after the gym. I had cucumbers, eggs, and a can of tuna, so I thought: what if I ditch the bread and go lighter? A few spices later, I had these Tuna Boats — and I haven’t looked back.

Now, they’re one of my most-requested recipes whenever I share them on social media. Simple, fast, and full of flavor — that’s my kind of food.

Final Thoughts: Why You Have to Try Tuna Boats

Whether you’re meal-prepping for the week, looking for a high-protein snack, or just want something fresh and flavorful, Tuna Boats are the move. They take less than 15 minutes to make, are endlessly customizable, and hit that rare sweet spot of being both healthy and satisfying.

So next time you’re craving something crunchy, creamy, and just a little spicy, skip the chips and grab some cucumbers. Load them up with tuna salad, sprinkle on the furikake, and enjoy a snack that’ll keep you fueled without slowing you down.



Trust me — you have to try this one.