High-Protein Tuna Salad
Tinned tuna bound with Greek yogurt instead of mayo, sharp with celery and lemon — a thirty-gram-protein salad for toast, crackers, or a bowl.
Ingredients
- 2 tin Tinned tuna
- 100 g Greek yogurt
- ½ Lemon
- 2 stalks Celery (optional)
- ¼ Red onion (optional)
- 1 tsp Dijon mustard (optional)
- ¼ tsp Salt (optional)
- ¼ tsp Black pepper (optional)
Method
- Finely dice the celery and red onion.
- Stir the Greek yogurt, mustard, lemon juice, salt, and pepper into a dressing in a bowl.
- Drain the tuna and fold it into the dressing with the celery and onion.
- Serve on toast, with crackers, or over greens.
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About High-Protein Tuna Salad
Tuna salad, at its core, is canned fish bound with fat and tang, then studded with crunch. This version uses Greek yogurt instead of mayonnaise, maintaining richness and mouthfeel while cutting the fat in half and building the protein content. Celery and red onion provide the essential crunch, but their bite is tempered by a Dijon mustard dressing that rounds everything together with a subtle sharp note. Lemon juice adds lift and keeps the whole thing tasting fresh rather than heavy or fishy, and the ratio of tang to protein makes this something you can eat by the bowl rather than just piled on toast.
High-protein tuna salad is a weekday staple that works three ways: on toast with a fried egg for breakfast, on crackers as an afternoon snack, or as a grain bowl base for lunch. The celery and onion stay crisp because they're mixed in just before serving, and the Greek yogurt base doesn't break or separate over time, making this something you can pack on Sunday for the whole week. At ten minutes, it's faster than ordering, and at thirty grams of protein per serving, it's substantial enough to quiet hunger without feeling like deprivation.
High-Protein Tuna Salad: frequently asked questions
How many calories are in High-Protein Tuna Salad?
A serving has about 257 calories — 34.6g protein, 5.3g carbs, 10g fat, 0.4g fiber. Figures are estimated from the ingredient amounts and will shift with your portions and brands.
Is it high in protein?
Each serving has about 34.6g of protein, roughly 54% of its calories.
Is High-Protein Tuna Salad gluten-free?
Based on its ingredients, High-Protein Tuna Salad has no gluten-containing components, so it's naturally gluten-free — as always, check that any packaged ingredients you use are certified gluten-free to be safe.
Do I need every ingredient to make High-Protein Tuna Salad?
The core ingredients are essential, but you can leave out celery, red onion, dijon mustard — they're optional and mainly there for extra flavor or finish.
How many servings does High-Protein Tuna Salad make?
This recipe makes 2 servings. In the app you can scale it up or down and the ingredient amounts adjust automatically.