What Is a High-Protein Tuna Salad?
A High-Protein Tuna Salad is the perfect combination of creamy texture, savory tuna, and crisp vegetables. Made with pantry staples like canned tuna, mayonnaise, onion, bell pepper, and a hint of lemon juice, it’s both nutritious and satisfying.
If you’re craving a lunch that’s creamy, satisfying, and packed with protein, this High-Protein Tuna Salad is your new go-to. Ready in under 15 minutes, it’s keto-friendly, versatile, and absolutely delicious. Whether you eat it on its own, in a wrap, or scooped with veggies, this recipe delivers flavor and nutrition without any fuss.
Each serving offers around 20 g of protein and about 220 calories, making it a smart choice for anyone who wants a filling yet light meal. It’s ideal for quick lunches, low-carb wraps, or high-protein meal prep bowls.
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Ingredients You’ll Need
Here are the ingredients you’ll need to make this protein-packed salad:
- 2 cans tuna in oil, drained well
- ⅓ cup mayonnaise
- ¼ teaspoon freshly ground black pepper
- 1–2 tablespoons finely chopped onion
- ½ cup chopped red bell pepper
- 1–2 teaspoons lemon juice
- 1 tablespoon chopped parsley or dill
- Pinch of salt, to taste
These simple ingredients create a creamy, flavorful tuna salad with a perfect balance of freshness and richness.
Step-by-Step Instructions
Step 1: Prepare the Tuna
Drain the tuna cans thoroughly, then flake the tuna with a fork into small, even pieces. This helps the dressing mix evenly later.
Step 2: Add the Veggies and Herbs
Add the chopped onion, red bell pepper, and herbs to the bowl. These ingredients add crunch, color, and brightness to the creamy tuna.
Step 3: Mix the Dressing
Add mayonnaise, lemon juice, black pepper, and salt. Stir everything together until the salad is smooth and creamy. Taste and adjust lemon or seasoning as needed.
Step 4: Rest and Serve
You can enjoy it right away, but letting it chill for 15–20 minutes makes the flavors blend even better. Serve it cold as a salad, in wraps, or on whole-grain bread.
Tips, Benefits & Why You’ll Love It
- Meal-prep friendly: Keeps up to 3 days in an airtight container.
- Low-carb and keto-friendly: Serve in lettuce cups or with cucumber slices.
- Customizable: Swap mayo for Greek yogurt or add a spoon of Dijon mustard for extra flavor.
- Protein-rich: About 20 g of protein per serving keeps you full longer.
- Fast and easy: No cooking required just mix and serve.
FAQs
Can I use tuna in water instead of oil?
Yes, just make sure to drain it thoroughly and cut back slightly on the mayonnaise to keep the texture light and avoid extra moisture.
Can I make this recipe lighter?
For a lighter twist, combine equal parts mayonnaise and Greek yogurt to create a creamy, lower-fat dressing without sacrificing flavor.
How do I store it safely?
Keep it refrigerated in a sealed container for up to three days. Stir before serving.
Can I add eggs or pasta to this salad?
Yes! Hard-boiled eggs add protein, and cooked pasta turns it into a filling tuna pasta salad.
Conclusion
This High-Protein Tuna Salad proves that simple recipes can be wholesome, quick, and delicious. Packed with lean protein and bright flavors, it’s perfect for meal prep or an easy weekday lunch.
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High-Protein Tuna Salad
Ingredients
- 2 cans tuna in oil drained well
- ⅓ cup mayonnaise
- ¼ teaspoon freshly ground black pepper
- 1–2 tablespoons onion finely chopped
- ½ cup red bell pepper chopped
- 1–2 teaspoons lemon juice
- 1 tablespoon parsley or dill chopped
- 1 pinch salt to taste
Instructions
- Drain the tuna thoroughly and flake it with a fork into small, even pieces.
- Add the chopped onion, red bell pepper, and herbs to the bowl with the tuna.
- Add mayonnaise, lemon juice, black pepper, and a pinch of salt. Mix well until creamy and evenly combined.
- Taste and adjust seasoning or lemon juice as needed.
- Serve immediately or chill for 15–20 minutes to let flavors blend. Enjoy in a wrap, salad, or with veggie slices.