Best High Protein Tuna Salad for a Light Protein-Rich Meal
Upgrade lunch with high protein tuna salad—fresh, flavorful, and satisfying. A quick, nutritious recipe perfect for meal prep or busy days.
Ingredients
- 2 cans (5 oz/142 g each) tuna, drained (preferably tuna in water)
- ⅓ 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
- ⅓ 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
- ¼ 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
Instructions
- 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.
