Tuna Smoothie With Cucumber

If you are a bodybuilder or someone who needs more protein in their diet, this tuna shake recipe is ideal for you.

Using tuna in smoothies or shakes may not be a popular way to consume it, but it’s a very creative, and tastier way of getting of incorporating tuna into your diet.

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Tuna Shake

Tuna Smoothie With Cucumber

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Savor a Tuna Smoothie with Cucumber: a savory blend of tuna, yogurt, cucumber, lemon, and dill for a protein-rich, refreshing recovery drink.

  • Total Time: 5 minutes
  • Yield: 1 1x


Units Scale
  • 1 can of tuna (in water, drained)
  • 1/2 to 1 cup of veg stock depending on how thick you like your smoothies
  • 45 slices of cucumber
  • 1 cup of ice
  • 1 tablespoon of peanut butter (unsweetened)
  • 1 handful of spinach (washed)
  • 2 tablespoons thick yogurt
  • 12 pinches of salt
  • 1/2 lemon juiced
  • 1 teaspoon of freshly diced dill (optional)


  1. Drain the tuna and measure the rest of your ingredients as listed.
  2. To a high-speed blender, or a personal blender, add the tuna and spinach first, followed by the rest of the ingredients.
  3. Blend for 2-3 minutes, but no longer than that.


*For smoothie variations, benefits, and more, scroll past the recipe!

  • Author: Ella Waterworth
  • Prep Time: 3 minutes
  • Cook Time: 2 minutes
  • Category: Smoothie
  • Cuisine: American
  • Diet: Diabetic


  • Serving Size: 1 smoothie
  • Calories: 243
  • Sugar: 1.6g
  • Fat: 9g
  • Carbohydrates: 5.4g
  • Fiber: 2.2g
  • Protein: 29.4g

Tuna Shake Benefits:

a tuna smoothie topped with tuna chunks and dill

This meaty smoothie is low-carb, low in sugar, and of course, high in protein.

But, here’s a more thorough breakdown of the benefits of this fish smoothie:

  • High Protein Content: The tuna and peanut butter provide a significant amount of protein, essential for muscle repair and growth.
  • Rich in Vitamins and Minerals: Spinach contributes vitamins A and C, iron, and calcium, while cucumber adds vitamin K and potassium, supporting overall health.
  • Hydration: Cucumber and vegetable stock, along with ice, help maintain hydration levels.
  • Healthy Fats: Peanut butter contains unsaturated fats, beneficial for heart health.
  • Low in Sugar: This smoothie is low in sugar, making it a good option for those monitoring their sugar intake.
  • Dietary Fiber: Cucumbers and spinach provide fiber, which aids in digestion and promotes satiety.
  • Energy Sustenance: With a blend of protein and healthy fats, this smoothie can provide sustained energy, crucial for enduring strenuous workouts and promoting muscle endurance.
  • Supports Muscle Growth: Protein is essential for muscle synthesis; the amino acids from tuna and peanut butter support the building and repair of muscle tissue, key for bodybuilding efforts.

Another benefit of this drink is that it’s a protein smoothie without protein powder

The smoothie contains just as much protein as a protein powder-powered smoothie.

Tuna is a much cleaner protein source than protein powder.

Smoothie Variations & Recipe Notes

Tuna Smoothie With Cucumber being poured into a glass cup

You can customize this in various different ways.

You can even make this smoothie sweet, and believe me, I have tried it!

Here are some suggestions:

  1. Banana Tuna Variation: Add a cup of frozen banana slices which will help thicken and sweeten the smoothie!
  2. Tropical Twist: Add some juicy pineapple or mango (1/2 cup to a cup) either fresh or frozen for a delightful tropical flavor.
  3. Creamy Version: Instead of vegetable stock as the base, you can use thick coconut milk.
  4. Tuna Choice: You don’t have to use canned tuna, you can use a tuna steak for example. 1 cup of cooked tuna steak diced up is plenty.


Blender Type Suitability
Nutribullet 600
Vitamix Blender Propel 510
BlendJet 4000mAh
Ninja Blender BL610
Oster 6640 Blender
Hamilton Beach 58148A Blender
AMZChef Blender 1800 W
Wamife Blender

This smoothie recipe was compatible with all my 8 different blenders and models.

If you own a blender that is not listed above, do get in touch or let me know if it worked for this recipe, and I will add it to the list!

Tuna Shake

Recipe FAQs:

Should I Drink This Tuna Shake Before Or After The Gym?

The timing doesn't really matter. I have tested both, and haven't noticed any pros or cons in either. What I will say though, is that the smoothie doesn't feel heavy on your stomach after drinking it, making it suitable for a pre work out snack.

Can You Taste The Tuna In The Smoothie?

Yes, you can taste the tuna in the smoothie, but it's not overpowering. The taste is balanced with fresh cucumber and lemon flavors, as well as coolness and creaminess from the yogurt.

Is This Tuna Shake Good For Weight Gain Or Weight Loss?

I have not personally tested its effects on either. It can be useful for both, but these effects would very much depend on your general diet and lifestyle.

Ella Waterworth
Ella Waterworth

Founder & Recipe Developer at Smoothies N Cookies

Ella Waterworth is the founder of Smoothies N Cookies and she is a professional smoothie recipe creator. She gained extensive knowledge of creating smoothies by working for Smoothie King for several years.

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