High Protein Tuna Salad (Meal Prep Friendly)

This high protein tuna salad packs over 40 grams of protein into a single serving, so it is a lunch that actually keeps you full.

It swaps most of the mayo for Greek yogurt, keeping the texture creamy without weighing you down. It is meal prep friendly, and tastes just as good on day three as it does fresh.

Why This Tuna Salad Stays in My Lunch Rotation

I used to make tuna salad the old-school way with gobs of mayo, but this version uses Greek yogurt to give it that same creamy mouthfeel with a serious protein boost. Now it is the one I reach for when I want a lunch that carries me through the afternoon.

The lemon juice and Dijon mustard brighten everything up so it never tastes flat. A little crunch from celery and a bite of red onion keep it from getting boring by Wednesday.

Ingredients

• 2 (5-ounce) cans tuna, drained: solid white albacore gives a meaty texture, chunk light works too.
• 1/2 cup plain Greek yogurt: full-fat or 2% yields the creamiest result.
• 2 tablespoons mayonnaise: just enough to round out the tang.
• 1 teaspoon Dijon mustard: adds a subtle kick.
• 1 tablespoon lemon juice: fresh squeezed if you have it.
• 1/2 cup finely diced celery: for crunch.
• 2 tablespoons minced red onion: or shallot.
• 1/4 teaspoon kosher salt: plus more to taste.
• 1/4 teaspoon black pepper: freshly ground.
• 2 tablespoons chopped fresh dill: makes the salad feel fresh. (Optional, but recommended.)

Variations / Substitutions

• Swap the tuna for canned salmon: same method, slightly richer taste.
• Add two chopped hard-boiled eggs: bumps the protein even higher.
• Use avocado instead of mayo: mash half an avocado and fold it in for a creamy, dairy-free option.
• Try a different herb: fresh parsley, chives, or tarragon all work well.
• Make it spicy: a pinch of cayenne or a few dashes of hot sauce does the trick.

Creamy High-Protein Stuffed Shells make an easy main to round out the meal with this salad.

How to Make High Protein Tuna Salad

Step 1: Make the Creamy Base

In a medium mixing bowl, whisk together the 1/2 cup Greek yogurt, 2 tablespoons mayonnaise, 1 teaspoon Dijon mustard, 1 tablespoon lemon juice, 1/4 teaspoon salt, and 1/4 teaspoon black pepper until smooth. Taste and adjust the seasoning. You want it a little tangy and well-salted before the tuna goes in.

Step 2: Flake and Fold the Tuna

Drain the two cans of tuna thoroughly, then add the tuna to the bowl with the creamy base. Use a fork to flake the tuna into bite-sized pieces, then add the 1/2 cup diced celery and 2 tablespoons minced red onion. Gently fold everything together until the tuna is evenly coated and no large chunks remain.

Step 3: Spoon and Garnish

Transfer the tuna salad to a serving bowl or an airtight container. Sprinkle the chopped fresh dill over the top and add a small pinch of paprika for color if you like. Serve right away, or cover and chill for 30 minutes to let the flavors come together.

Tips for the Creamiest, Most Satisfying Tuna Salad

• Drain the tuna really well. Press the lid into the can to squeeze out excess water or oil, because extra liquid makes the salad watery by day two.
• Use full-fat Greek yogurt. The % versions can be chalky and separate, while 5% or 2% keeps things creamy.
• Let it sit. The salad tastes even better after a few hours in the fridge. The lemon and mustard mellow and the onion softens.
• For sandwiches, avoid soggy bread by toasting it lightly or using a sturdy whole-grain loaf. Pack the salad beside the bread and assemble at lunch.

Scale it for your batch size:

Keeping Tuna Salad Fresh

• Refrigerate: store in an airtight container for up to 3 days. Stir before serving if any liquid has separated.
• Do not freeze: the yogurt and mayo will break and turn watery when thawed.

What to Serve With High Protein Tuna Salad

• Pile it onto toasted sourdough with lettuce and tomato for an open-faced sandwich.
• Spoon it into a whole-wheat wrap with spinach and sliced cucumber for a crunchy lunch.
• Serve it over mixed greens with cherry tomatoes and a drizzle of olive oil for a low-carb bowl.
• Scoop it with sturdy crackers or cucumber rounds for a high-protein snack.

Frequently Asked Questions

Can I skip the mayonnaise entirely?

Yes, you can replace the mayo with an equal amount of Greek yogurt (3/4 cup total), though the result will be tangier and a little less rich.

Why does my tuna salad taste bland?

It usually needs more salt and a hit of acid. Add a pinch of salt and an extra squeeze of lemon juice a little at a time until the flavors pop.

What can I use instead of red onion?

Chopped green onion, chives, or finely minced shallot all work well. If raw onion is too sharp, rinse the minced onion under cold water before adding.

Is this tuna salad keto-friendly?

Yes, it has only about 6 grams of net carbs per serving and fits neatly into a low-carb or keto eating plan.

High Protein Tuna Salad Recipe

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Total Time 10 minutes mins

Servings: 1 servings

Calories: 510

Ingredients Method Notes

Ingredients

  

• 2 (5-ounce) cans tuna, drained
• 1/2 cup plain Greek yogurt
• 2 tbsp mayonnaise
• 1 tsp Dijon mustard
• 1 tbsp lemon juice
• 1/2 cup finely diced celery
• 2 tbsp minced red onion
• 1/4 tsp kosher salt
• 1/4 tsp black pepper
• 2 tbsp chopped fresh dill

Method

 

1. In a medium bowl, whisk together Greek yogurt, mayonnaise, Dijon mustard, lemon juice, salt, and pepper until smooth.
2. Drain tuna well, add to the bowl, flake with a fork, then add celery and red onion. Fold until combined.
3. Transfer to a serving bowl, garnish with fresh dill, and serve.

Notes

For the best flavor, let the salad rest in the fridge for 30 minutes before serving. If meal prepping, store in individual containers and add a squeeze of lemon right before eating.