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.
Equipment
- Mixing Bowl
- Fork or potato masher
- Cutting board & sharp knife
- Measuring cups and spoons
- Airtight container
Ingredients
- 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
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.
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.
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.
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.
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.
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.
Notes
Nutritional Value (Per Serving — Approximate)
- Calories: 210–240
- Protein: 25g
- Carbohydrates: 4g
- Fat: 10g
- Fiber: 1g
- Sodium: 420mg
- Sugar: 2g
- Calcium: 6% DV
- Iron: 8% DV