High-Protein Tuna Salad
Per serving (about 1 cup)
How I calculate this → Calculate your protein target →
I swap Greek yogurt in for mayonnaise here, which cuts the calories without making the salad taste like a diet version of itself. Tuna is already lean, so the yogurt's tang actually works with it rather than needing to be masked. I drain the tuna well before mixing, pressing it against the side of the can, since extra liquid waters down the dressing instead of thickening it.
Why you'll love this
- 32g of protein per serving for under 160 calories
- No-cook, ready in 10 minutes
- Greek yogurt instead of mayo keeps it light without tasting diet
Recipe
High-Protein Tuna Salad
Ingredients
Instructions
- Drain the tuna well, pressing it against the side of the can to remove as much liquid as possible.
- In a mixing bowl, flake the tuna with a fork.
- Add the Greek yogurt, celery, red onion, lemon juice, Dijon mustard, salt, and pepper. Stir to combine.
- Fold in fresh dill if using. Taste and adjust seasoning.
Equipment
- Mixing bowl
Notes
- I press the tuna against the can before it goes in the bowl, not just tip it into a strainer. Canned tuna holds more liquid than it looks like, and that extra water thins the dressing if it's not pressed out first.
- This keeps well in the fridge, so it's a reasonable make-ahead option for a few days of lunches.
Nutrition (per serving)
| Calories | 159 |
|---|---|
| Protein | 32g |
| Carbs | 3g |
| Fat | 1g |
| Fiber | 0g |
Storage
Refrigerate in an airtight container for up to 3 days. The texture holds up well since there’s no mayo to separate.
FAQ
Can I use mayo instead of Greek yogurt?
Yes, as a direct swap, though it raises the calories and fat and lowers the protein compared to using yogurt.
What can I serve this with?
Over greens, in lettuce wraps, on whole-grain toast, or scooped with cucumber slices all work well, depending on how many carbs you want alongside it.
Can I use canned salmon instead of tuna?
Yes, canned salmon works as a direct swap in the same amount and has a similar protein profile, just a different, richer flavor.
Looking for more no-cook lunches: the chickpea salad is a good plant-based option for the same time of day.