High-Protein Tuna Salad
A creamy, crunchy tuna salad packed with lean protein. We swap heavy mayo for Greek yogurt, keeping it light and tangy while loading up on crisp celery and fresh herbs. Perfect for a quick lunch, meal prep, or scooping onto crackers.
For 4 servings
- prep · ~1 min
Drain the tuna.
Open the cans, drain the water completely, and transfer the tuna to a mixing bowl. Flake it apart with a fork.
- mix · ~1 min
Mix the base.
Add the Greek yogurt, dijon mustard, lemon juice, salt, and black pepper to the bowl. Stir well until the tuna is evenly coated and creamy.
- mix · ~1 min
Fold in the crunch.
Add the diced celery, chopped red onion, and fresh dill. Gently fold everything together until combined.
- rest · ~15 min
Chill the salad.
Cover the bowl and refrigerate for at least 15 minutes to let the flavors meld. Taste and adjust salt and lemon juice before serving.
TIPChilling isn't just for temperature—it brightens the flavors and lets the celery soften slightly into the creamy base. - serve
Serve and enjoy.
Serve chilled in lettuce cups, on whole-grain toast, or with crackers. Garnish with an extra sprig of dill.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For the best texture, drain the canned tuna very thoroughly and press it with the back of a spoon to remove excess moisture.
- 2Use full-fat Greek yogurt for a creamier, more luxurious texture that won't break or water down as quickly.
- 3Let the salad chill for at least 15 minutes — this allows the flavors to meld and the celery to soften slightly.
- 4For extra crunch, add a handful of chopped walnuts or diced apple just before serving.
- 5This tuna salad keeps well in the fridge for up to 3 days; store it in an airtight container to prevent onion flavor from overpowering.
Adapt it for your goals.
Low-oil
Replace Greek yogurt with an extra-lean cottage cheese (blended until smooth) for an even lower-fat, high-protein version that stays creamy.
high proteinHigh-protein
Add a quarter cup of crumbled feta or diced hard-boiled egg whites for an extra protein boost without changing the texture dramatically.
jainJain
Omit the red onion and use only white or green parts of spring onions; swap regular salt for rock salt to keep it Jain-friendly while maintaining crunch.
veganVegan
Replace tuna with mashed chickpeas or crumbled firm tofu, and use a plant-based yogurt alternative for a fully plant-based version.
Why this is on our healthy list.
High in Lean Protein
Canned tuna is an excellent source of complete, low-fat protein that supports muscle repair and keeps you full for hours.
Rich in Gut-Friendly Probiotics
Greek yogurt provides live active cultures that support digestive health and a balanced gut microbiome.
Packed with Anti-Inflammatory Herbs
Fresh dill and lemon juice are rich in antioxidants and vitamin C, helping reduce inflammation and support immune function.
Frequently asked questions
Yes, but you must drain it very well and pat it dry with paper towels to prevent the salad from becoming greasy or watery.
