High-Protein Tuna Salad
A fresh and vibrant high-protein tuna salad that swaps some traditional mayonnaise for creamy Greek yogurt, offering a lighter yet equally satisfying classic. Perfect for a quick lunch or snack, it's packed with flavor and satisfying crunch.
For 4 servings
Thoroughly drain the canned tuna. If using tuna in water, you can press it gently with a spoon against a sieve to remove excess liquid. Flake the drained tuna into a medium-sized mixing bowl.
Add the plain Greek yogurt, mayonnaise, Dijon mustard, fresh lemon juice, salt, and black pepper to the bowl with the tuna.
Stir in the finely chopped celery and red onion. Ensure the vegetables are cut into small, uniform pieces for the best texture distribution.
Gently fold all the ingredients together using a spatula or spoon until they are well combined. Be careful not to overmix, as this can make the tuna mushy; aim to keep some of the tuna's flaky texture.
Taste the tuna salad and adjust seasonings as needed. You might want to add more salt, pepper, or a squeeze of lemon juice for extra brightness.
Serve immediately for a quick meal, or for optimal flavor, cover the bowl and refrigerate for at least 30 minutes to allow the flavors to meld and deepen. This also ensures a refreshing, chilled salad.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Drain Tuna Well: Squeeze out as much liquid as possible from the canned tuna to prevent a watery salad and ensure a creamy consistency.
- 2Don't Overmix: Gently fold the ingredients to keep the tuna flaky and prevent it from becoming mushy. Overmixing can lead to a pasty texture.
- 3Chill for Flavor: While delicious immediately, chilling the tuna salad for at least 30 minutes allows the flavors to meld and deepen, resulting in a more harmonious taste.
- 4Serving Versatility: Enjoy it in crisp lettuce cups for a low-carb option, on whole-grain bread for a hearty sandwich, with crackers, or as a topping for a fresh green salad.
Adapt it for your goals.
Spicy Kick
Add 1/4 teaspoon of cayenne pepper, a dash of your favorite hot sauce, or a pinch of red pepper flakes for a fiery twist.
Mediterranean StyleMediterranean Style
Incorporate chopped Kalamata olives, sun-dried tomatoes (oil-packed, drained and chopped), and a sprinkle of dried oregano for a Mediterranean flair.
Avocado CreaminessAvocado Creaminess
Mash in half an ripe avocado for extra healthy fats and a richer, creamier texture, reducing the mayonnaise slightly if desired.
Why this is on our healthy list.
High in Protein
Tuna and Greek yogurt are excellent sources of lean protein, essential for muscle repair, satiety, and supporting overall body function.
Rich in Omega-3 Fatty Acids
Tuna provides beneficial omega-3 fatty acids, which are known to support heart health, reduce inflammation, and contribute to brain function.
Reduced Saturated Fat
By replacing a portion of traditional mayonnaise with plain Greek yogurt, this recipe significantly lowers the saturated fat content while maintaining a creamy and satisfying texture.
Frequently asked questions
Yes, you can use cooked and flaked fresh tuna, such as albacore or skipjack. Ensure it is fully cooled before mixing to prevent the salad from becoming watery or warm.
