Tuna salad is a timeless meal that checks all the boxes: quick to prepare, satisfying, and packed with protein. This version keeps things light without losing flavor or texture. It’s creamy without being heavy, tangy with a little crunch, and easy to customize for your taste or diet.

Whether you’re meal prepping for the week or need a fast lunch, this high protein tuna salad is a go-to. Serve it in a bowl, wrap, or lettuce cups—whatever fits your day.

What Makes This Recipe So Good

High in protein, low in fuss: Using canned tuna keeps prep time short while delivering serious protein in every bite.
Lighter dressing: Greek yogurt and a touch of olive oil create a creamy base with fewer calories and more protein than traditional mayo alone.
Big flavor, clean ingredients: Dijon, lemon juice, and fresh herbs bring brightness without heavy sauces.
Great texture: Celery, red onion, and pickles add crunch, making each bite interesting and satisfying.
Flexible for any diet: Easy to make low-carb, gluten-free, or dairy-free with simple swaps.

Close-up detail of high protein tuna salad

What You’ll Need

2 cans (5 oz/142 g each) tuna, drained (preferably tuna in water)
1/3 cup plain Greek yogurt (2% or 5% works best)
2 tablespoons mayonnaise (optional but adds richness)
1 tablespoon extra-virgin olive oil
1 tablespoon lemon juice (fresh is best)
1–2 teaspoons Dijon mustard
1/3 cup celery, finely chopped
2 tablespoons red onion, finely chopped
2–3 tablespoons dill pickles or cornichons, finely chopped
2 tablespoons fresh parsley or dill, chopped
1/4 teaspoon garlic powder (or 1 small clove minced)
Salt and black pepper to taste
Optional add-ins: 1/2 cup chickpeas (for extra protein and fiber), 1/2 avocado (for creaminess), 1 hard-boiled egg (extra protein)
For serving: romaine leaves, whole-grain bread, wheat wraps, or crackers

How To Make This High Protein Tuna Salad

Prep the tuna: Drain the cans well and flake the tuna with a fork in a large mixing bowl to break up any big chunks.
Make the dressing: In a small bowl, whisk together Greek yogurt, mayonnaise, olive oil, lemon juice, and Dijon. Add garlic powder, a pinch of salt, and pepper.
Add the crunch: Stir in celery, red onion, pickles, and herbs.
Mix until evenly combined.
Combine: Add the dressing to the tuna and fold gently until everything is coated. Taste and adjust salt, pepper, or lemon juice.
Optional boosts: Fold in chickpeas, diced avocado, or chopped hard-boiled egg if using. Keep the avocado for serving time if prepping ahead.
Serve: Spoon into lettuce leaves, layer on toast, tuck into a wrap, or pile onto your favorite crackers.

How to Store

Refrigerator: Store in an airtight container for 3–4 days.
Meal prep tip: Keep wet components separate if making ahead.
Add avocado and greens right before eating to keep everything fresh.
No freezing: Freezing changes the texture of tuna salad and can make it watery.

Final dish presentatio of high protein tuna salad

Health Benefits

High-quality protein: Tuna provides complete protein to support muscle repair and keep you fuller longer.
Omega-3 fats: Tuna contains omega-3s that support heart and brain health.
Lighter calories: Using Greek yogurt cuts down on saturated fat and adds extra protein.
Micronutrients: Celery, onion, and herbs add antioxidants and vitamins with almost no extra calories.
Balanced macros: Pairing tuna salad with whole grains or leafy greens gives you a satisfying balance of protein, fiber, and healthy fats.

Common Mistakes to Avoid

Not draining the tuna: Excess water makes the salad watery and dulls the flavor.
Overmixing: Aggressive mixing turns the tuna mushy. Fold gently for the best texture.
Skipping acid: Lemon juice or a splash of vinegar brightens the whole dish. Without it, the salad can taste flat.
Too much onion: Red onion is strong.
Measure it and chop it very fine, or soak it in cold water for 5 minutes to reduce sharpness.
Only using mayo: Mayo alone can feel heavy. A yogurt-mayo blend keeps it creamy and light.

Variations You Can Try

Spicy tuna salad: Add 1–2 teaspoons sriracha, a pinch of cayenne, or diced jalapeño.
Mediterranean: Stir in chopped cucumber, cherry tomatoes, olives, and a sprinkle of oregano. Use extra lemon and a touch of olive oil.
Herby dill and caper: Add fresh dill, capers, and a squeeze of lemon.
Great in lettuce cups.
Avocado cream: Swap half the yogurt for mashed avocado. Smooth, rich, and dairy-free.
High-fiber boost: Mix in chickpeas or white beans and extra parsley for more fiber and minerals.
Crunch upgrade: Add diced bell pepper, cucumber, or sliced radishes for extra texture.
Egg and tuna protein combo: Fold in a chopped hard-boiled egg for a classic deli-style twist.

FAQ’s For High Protein Tuna Salad

Is tuna salad healthy?

Yes. This version leans on Greek yogurt, olive oil, and fresh ingredients, making it high in protein with moderate calories.

It’s a smart option for lunch or post-workout meals when paired with greens or whole grains.

What type of tuna is best?

Chunk light tuna in water is budget-friendly and lower in mercury than albacore. If you want a richer texture and flavor, use solid or albacore tuna, but enjoy it in moderation. Look for sustainably caught options when possible.

Can I make it dairy-free?

Absolutely.

Use all mayonnaise or swap the yogurt for a dairy-free yogurt made from soy or coconut. A little extra lemon and Dijon help keep it tangy.

How much protein is in a serving?

Two standard 5-ounce cans of tuna provide roughly 44–50 grams of protein total, depending on the brand. Split into four servings, that’s about 11–13 grams each before add-ins.

Adding Greek yogurt, egg, or chickpeas increases the protein per serving.

How do I reduce the fishy taste?

Use fresh lemon juice, a bit of Dijon, and fresh herbs. Draining the tuna well and using a quality brand also makes a big difference. If needed, rinse the tuna briefly and pat dry before mixing.

Can I prep this for the week?

Yes.

Make a batch and store it for up to four days. Add fresh avocado or greens just before serving to keep them from wilting or browning.

What should I serve it with?

Great with whole-grain toast, inside a whole-wheat wrap, over a big green salad, or spooned into crunchy romaine or butter lettuce leaves. It also pairs well with tomato slices and cucumber for a low-carb meal.

In Conclusion

This high protein tuna salad is simple, fast, and genuinely satisfying.

With a lighter dressing and plenty of flavor, it’s a reliable meal you can make any day of the week. Keep the base as is, or riff with herbs, spice, or extra crunch. It’s a healthy staple that fits your routine, your goals, and your taste.

Enjoy it your way—on toast, in a wrap, or straight from the bowl.