High-Protein Tuna Salad Recipe (Quick, Healthy, and Meal Prep Friendly)
If you’re looking for a lunch that’s satisfying, healthy, and doesn’t require turning on the stove, this High-Protein Tuna Salad is about to become your new favorite. It’s packed with lean protein, full of flavor, and comes together in minutes.
Whether you’re eating clean, meal prepping for the week, or just need something quick between Zoom meetings, this tuna salad delivers. It’s simple, versatile, and seriously good—even if you’re not usually a “tuna person.”
Why You’ll Love This Tuna Salad
- High in protein to keep you full
- Low-carb and easy to customize
- Perfect for meal prep
- Made with pantry and fridge staples
- Great on sandwiches, wraps, crackers, or lettuce cups
Ingredients
- 2 (5 oz) cans tuna, drained (water-packed or oil-packed works)
- 1/4 cup plain Greek yogurt
- 2 tablespoons mayonnaise
- 1 teaspoon Dijon mustard
- 1 celery stalk, finely chopped
- 1/4 red onion, finely chopped
- 1 tablespoon chopped dill pickle or relish
- 1 tablespoon lemon juice
- Salt and black pepper to taste
- Optional: fresh parsley or dill for garnish
| Serving Size: 2-3 | Prep Time: 10 minutes | Cook Time: 0 minutes | Total Time: 10 minutes |
Instructions
Step 1: Prep the veggies
Finely chop your celery, onion, and pickle. The smaller, the better for a smoother texture.
Step 2: Mix it all together
In a medium bowl, combine the tuna, Greek yogurt, mayonnaise, and Dijon mustard. Stir until well blended.
Step 3: Add the crunch and flavor
Mix in the celery, red onion, pickle, lemon juice, and a sprinkle of salt and pepper. Taste and adjust seasoning as needed.
Step 4: Chill or serve immediately
Eat it right away or let it chill in the fridge for 20–30 minutes to let the flavors meld. Serve on toast, in a wrap, or straight from the bowl.
Tips for the Best Tuna Salad
- Use high-quality tuna. If you can, splurge a little on solid white albacore or tuna in olive oil—it makes a big difference in flavor and texture.
- Balance the creaminess. Greek yogurt adds protein and tang without making the salad too heavy. Mix with mayo for the perfect combo.
- Chop fine for better texture. Especially the onions and celery—you want crunch, not chunks.
- Make it ahead. Tuna salad holds up great in the fridge for 3–4 days. Perfect for busy weeks.
Recipe Variations
This tuna salad is super flexible. Try one of these twists:
- Avocado Tuna Salad: Swap mayo and yogurt for mashed avocado for a creamy, dairy-free version.
- Spicy Tuna Salad: Add chopped jalapeños or a few dashes of hot sauce.
- Tuna Egg Salad: Mix in 1–2 chopped hard-boiled eggs for even more protein.
- Mediterranean Style: Add chopped olives, cherry tomatoes, and crumbled feta.
- Crunchy Apple Tuna Salad: Add chopped apple and a handful of walnuts for a sweet-savory bite.
FAQs About Tuna Salad
Can I use canned tuna in oil?
Absolutely. Just be sure to drain it well. Tuna in olive oil adds great flavor and richness.
How long does tuna salad last in the fridge?
Store it in an airtight container in the fridge for up to 3–4 days. Stir before serving.
Can I make this tuna salad dairy-free?
Yes! Simply replace the Greek yogurt with more mayo, mashed avocado, or a dairy-free yogurt alternative.
Is tuna salad healthy?
This version is high in protein, low in carbs, and full of healthy fats—especially if you use Greek yogurt and go easy on the mayo.
What’s the best way to serve tuna salad?
Try it on whole grain toast, in a wrap, stuffed into lettuce cups, with crackers, or scooped over a green salad.
Related Post: Southern Potato Salad
Final Thoughts
This High-Protein Tuna Salad is the kind of recipe every busy home cook needs. It’s simple, fast, nourishing, and packed with flavor. Whether you’re meal prepping lunches for the week or throwing together a quick dinner, this salad checks all the boxes.
Best of all? You probably have everything you need in your kitchen already. Give it a try, and don’t be surprised if it becomes a weekly staple.