High Protein Tuna Salad

A good tuna salad hits the spot in a way that’s both comforting and energizing, and this high protein version is the kind you’ll want to make on repeat. It’s quick, flavorful, and fits beautifully into busy weekdays when you want a healthy lunch without fuss. I love how it comes together with simple ingredients yet feels fresh and satisfying every single time.

What makes this recipe stand out is the balance—creamy, crunchy, tangy, and perfectly seasoned. It’s the kind of protein packed salad that actually keeps you full, which is why I always keep canned tuna in my pantry. A bowl takes just a few minutes to put together, but the payoff feels like something way more special.

You can enjoy it as a tuna salad bowl, pile it on toast, or spoon it into lettuce cups for a lighter option. It’s one of my go-to tuna lunch ideas because it works for meal prep or a last-minute meal that still feels intentional. Whether you need a quick tuna lunch or something simple to pack for work, this recipe delivers every time.

I’ve made countless versions over the years, but this one has the perfect mix of protein, crunch, and creaminess. It’s the kind of protein tuna salad that feels both classic and upgraded—fresh veggies, a bright dressing, and enough richness to make every bite satisfying. If you’re into easy, delicious meals, this simple tuna salad will definitely earn a spot in your rotation.

Why You’ll Love It

• It’s incredibly filling without feeling heavy. The high protein content keeps you energized for hours, making it perfect for busy days when you need a satisfying meal that won’t weigh you down.
• Takes minutes to throw together. With simple ingredients and zero complicated steps, it’s one of those recipes you can make even when you’re tired or short on time.
• Super versatile and customizable. Enjoy it in a bowl, stuffed into a wrap, scooped onto crackers, or piled into a sandwich—every version tastes amazing.
• Fresh, flavorful, and balanced. The mix of creamy dressing, crunchy veggies, and tender tuna creates the kind of texture and flavor contrast that keeps every bite exciting.
• Meal-prep friendly. It stores well, so you can make a batch and enjoy a healthy, ready-to-eat lunch for the next couple of days.

Ingredient List

For the Tuna Salad

• 2 cans tuna, drained
• 1/3 cup Greek yogurt
• 2 tablespoons mayonnaise
• 1 tablespoon Dijon mustard
• 1 stalk celery, finely chopped
• 1/4 cup red onion, finely diced
• 1 tablespoon lemon juice
• 1/4 cup chopped parsley
• Salt and black pepper, to taste
• Optional: 1–2 tablespoons relish or chopped pickles

Ingredient Notes

• Tuna: I like using tuna packed in water because it keeps the salad light but still flavorful. If you want a richer taste, tuna packed in olive oil is amazing too.
• Greek yogurt: This lightens the dressing while adding a protein boost. I usually do half yogurt, half mayo for the best creamy texture.
• Celery: Don’t skip the celery! It adds the crunch that makes each bite satisfying.
• Red onion: A little goes a long way. I love finely dicing it so you get the flavor without overpowering the salad.
• Dijon mustard: Adds that subtle sharpness that brings everything together. Regular mustard works if that’s what you have.
• Lemon juice: Fresh lemon makes a huge difference. It brightens the whole salad and keeps it from tasting flat.
• Relish or pickles (optional): If you like a slightly sweet-tangy vibe, a spoonful of relish adds so much personality.

Kitchen Equipment Needed

• Mixing bowl: A medium-sized bowl is perfect for combining everything without making a mess. I always reach for my glass one because it lets me see all the colors as I mix.
• Fork or potato masher: Great for breaking up the tuna and getting that perfectly flaked texture.
• Cutting board + sharp knife: For chopping the celery, onions, and parsley quickly and neatly.
• Measuring cups and spoons: Just to keep the dressing balanced—especially the yogurt, mayo, and lemon juice.
• Airtight container: My go-to for storing leftovers. It keeps the salad fresh and chilled for easy grab-and-go lunches.

Instructions

Step 1 — Prep your ingredients

• Open and drain the tuna well; press gently with a fork to remove excess liquid.
• Rinse and pat dry the parsley, then finely chop.
• Trim and finely dice the celery so pieces are small and easy to bite through.
• Finely dice the red onion and squeeze a little lemon over it if you want to tame the sharpness.

Pro tip: Press tuna between paper towels or use the back of a spoon against the can to remove extra water — it keeps the salad from getting watery.

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Step 2 — Make the dressing

• In your mixing bowl combine the Greek yogurt, mayonnaise, and Dijon mustard.
• Add the lemon juice, a pinch of salt, and a few grinds of black pepper.
• Whisk until the mixture is smooth and slightly glossy.

Pro tip: Whisk continuously and scrape the sides so the yogurt and mayo emulsify into a creamy dressing; this prevents separated spots and gives a silky texture.

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Step 3 — Flake the tuna and combine

• Add the drained tuna to the bowl and use a fork or potato masher to break it into small, flaky pieces.
• Stir gently to coat the tuna evenly with the dressing.

Pro tip: Aim for a mix of small flakes and a few slightly larger chunks — it makes the salad feel homemade and gives nice texture.

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Step 4 — Fold in the crunchy bits and seasonings

• Add the chopped celery, red onion, and parsley to the bowl.
• If you’re using relish or chopped pickles, fold them in now.
• Taste and adjust: add more lemon if you want brightness, a little more mustard for tang, or salt and pepper to balance.

Pro tip: Add salt sparingly, then taste. Tuna can taste flat until it’s chilled, so seasoning after a short rest (or after chilling) helps you avoid over-salting.

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Step 5 — Chill and let flavors marry (optional but recommended)

• Cover the salad and refrigerate for 20–30 minutes if you have time. This lets the flavors meld and the dressing firm up slightly.
• If serving immediately, give it a final taste and adjust seasoning before plating.

Pro tip: Chilling improves flavor, but if you’re in a rush, a 5–10 minute rest still helps the lemon and mustard bloom.

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Step 6 — Serve and store

• Serve in a bowl over greens for a tuna salad bowl, tuck it into a pita, or scoop onto toast for a quick tuna lunch.
• Transfer leftovers to an airtight container and refrigerate. Consume within 2–3 days for best texture and taste.

Pro tip: If planning to meal-prep, keep crunchy add-ins (like cucumber or extra celery) separate and fold them in just before eating to preserve crunch.

Tips and Tricks for Success

• Drain the tuna really well. Excess liquid waters down the dressing, so take an extra 20 seconds to press out as much as you can.
• Chill before serving for better flavor. Even 10–20 minutes helps the dressing soak into the tuna and makes everything taste more balanced.
• Add veggies at the end. Folding them in last keeps the salad crisp and prevents the celery and onions from getting soggy.
• Season gradually. Tuna can shift in flavor as it chills, so taste after resting before adding more salt or lemon.
• Use fresh lemon juice, not bottled. It brightens the whole bowl and keeps the flavors clean and vibrant.

Ingredient Substitutions and Variations

• Swap Greek yogurt for all mayo if you prefer a richer, creamier tuna salad.
• Use chopped dill pickles instead of relish for a tangier, saltier pop.
• Add diced apples or grapes for a sweet-crunchy twist that works surprisingly well.
• Mix in hard-boiled eggs to turn it into a more filling, classic-style protein salad.
• Use fresh herbs like dill or chives instead of parsley for a different flavor profile.
• Try canned salmon or shredded chicken if you want to switch up the protein while keeping the same method.
• Add a little sriracha or cayenne for a spicy kick that pairs beautifully with lemon and mustard.

Serving Suggestions

• Spoon it over a bed of mixed greens for a fresh, light tuna salad bowl. I love adding cherry tomatoes, cucumbers, and a squeeze of lemon on top.
• Pile it onto toasted sourdough for a satisfying open-faced tuna lunch—crispy edges + creamy tuna is perfection.
• Stuff it into lettuce cups for a low-carb, crunchy, super-refreshing option, especially on warm days.
• Tuck it into a wrap with shredded carrots and spinach for an easy grab-and-go healthy lunch that stays flavorful for hours.
• Serve with crackers or pita chips when you want something snacky—this is my personal go-to on busy workdays.

Storage and Reheating Instructions

• Refrigerate in an airtight container for up to 2–3 days to keep it fresh and crisp.
• Stir before serving because the dressing can settle slightly as it chills.
• Add fresh lemon or herbs after storing to refresh the flavor if it tastes a little muted.
• Keep crunchy add-ins separate if meal prepping and fold them in right before eating to maintain the best texture.
• No reheating needed—this is a cold salad and best enjoyed straight from the fridge.

Frequently Asked Questions

Can I use tuna packed in oil instead of water?

Absolutely. Tuna in oil gives a richer, softer texture. Just drain it well so the salad doesn’t become greasy.

How do I keep my tuna salad from getting watery?

Make sure to drain the tuna thoroughly and use fresh, crisp veggies. Chilling the salad also helps the dressing thicken slightly.

Can I make this tuna salad ahead of time?

Yes! It’s perfect for meal prep. It tastes even better after a few hours as the flavors blend together.

What can I use instead of Greek yogurt?

You can use all mayo for a classic creamy texture, or try sour cream if you want something tangy and smooth.

How long does this tuna salad last in the fridge?

It stays fresh for 2–3 days in an airtight container. Stir before serving and refresh with a squeeze of lemon if needed.

Is this recipe kid-friendly?

Definitely. Keep the onion minimal or finely diced if you’re serving kids, and mix in sweet relish or apples for a milder flavor.

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Did you try this recipe? Let me know in the comments how it turned out!