A creamy, fresh, protein-packed tuna salad made with tuna, Greek yogurt, crunchy vegetables, and herbs. It is excellent for a high-protein lunch, sandwich filling, lettuce wraps, meal prep, or a quick snack.
Recipe Information
Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
Servings: 4
Cuisine: American-inspired
Course: Lunch / Salad
Difficulty: Easy
Ingredients
Main Ingredients
2 cans tuna in water, 5 oz (142 g) each, drained well
1/2 cup plain Greek yogurt
2 tablespoons mayonnaise
1 tablespoon Dijon mustard
1 tablespoon fresh lemon juice
1/4 cup finely diced celery
1/4 cup finely diced red onion
2 tablespoons chopped dill pickles
2 tablespoons chopped fresh parsley
1 tablespoon chopped fresh dill
1/4 teaspoon garlic powder
1/4 teaspoon black pepper
1/4 teaspoon salt, or to taste
Optional Additions
1 hard-boiled egg, chopped
1 tablespoon capers
1/4 avocado, diced
1 tablespoon sunflower seeds
1 teaspoon hot sauce
1/2 teaspoon paprika
1 tablespoon finely chopped green onion
Instructions
1. Drain the Tuna
Open the tuna cans and drain them very well.
For the best texture, press the tuna gently with a fork or spoon to remove excess water.
Transfer the tuna to a medium mixing bowl.
2. Make the Creamy Dressing
Add the Greek yogurt, mayonnaise, Dijon mustard, and lemon juice to a small bowl.
Mix until smooth and creamy.
Add garlic powder, black pepper, and a small amount of salt.
3. Add the Vegetables
Add the celery, red onion, pickles, parsley, and dill to the tuna.
Gently mix everything together.
4. Combine
Pour the yogurt dressing over the tuna mixture.
Fold everything together gently until the tuna is evenly coated.
Avoid overmixing because keeping some larger pieces of tuna gives the salad a better texture.
5. Taste and Adjust
Taste the tuna salad and adjust the seasoning.
For more brightness, add lemon juice.
For more heat, add hot sauce.
For more tanginess, add a little extra Dijon mustard or pickle.
6. Chill
For the best flavor, cover and refrigerate for 20–30 minutes before serving.
It can also be eaten immediately.
How to Serve
Lettuce Wraps
Spoon the tuna salad into large romaine or butter lettuce leaves.
High-Protein Sandwich
Serve on whole-grain or high-protein bread with lettuce and tomato.
Salad Bowl
Place the tuna salad over mixed greens, cucumber, tomatoes, and avocado.
Cucumber Boats
Scoop out the center of a cucumber and fill it with tuna salad.
Low-Carb Option
Serve over lettuce, cucumber, tomatoes, and boiled eggs without bread or crackers.
Nutrition Information
Approximate nutrition per serving, based on 4 servings:
Calories: 210
Protein: 31 g
Carbohydrates: 5 g
Fat: 8 g
Saturated Fat: 2 g
Fiber: 1 g
Sugar: 3 g
Sodium: 500–650 mg
Cholesterol: 45–55 mg
Nutrition will vary depending on the tuna, Greek yogurt, mayonnaise, pickles, and other brands used.
Nut & Allergen Information
Nuts
This recipe contains no peanuts or tree nuts as written.
If you add sunflower seeds, check the package for possible cross-contact with nuts.
Other Allergens
Fish: Tuna
Milk: Greek yogurt
Egg: Mayonnaise may contain egg
Mustard: Dijon mustard
Possible gluten: Pickles and condiments are generally gluten-free, but check labels if required.
Soy: Some mayonnaise brands may contain soy.
For severe allergies, always check individual product labels and manufacturing statements.
How to Increase the Protein
For an even higher-protein version:
Use 3 cans tuna instead of 2.
Increase Greek yogurt to 3/4 cup.
Add 2 chopped hard-boiled eggs.
Add 1/2 cup low-fat cottage cheese, blended until smooth.
Serve with a high-protein wrap or bread.
With these changes, the protein content can increase substantially depending on the products used.
Healthy Variations
Mediterranean Tuna Salad
Add:
Chopped cucumber
Cherry tomatoes
Kalamata olives
Feta
Fresh oregano
Extra lemon juice
Spicy High-Protein Tuna Salad
Add:
1–2 teaspoons hot sauce
1/4 teaspoon cayenne
Chopped jalapeño
Green onion
Avocado Tuna Salad
Replace the mayonnaise with mashed avocado and add extra lemon juice.
Crunchy Apple Tuna Salad
Add:
1/3 cup finely diced apple
2 tablespoons celery
1 tablespoon chopped walnuts
Note: The walnut version contains tree nuts.
Storage
Store tuna salad in an airtight container in the refrigerator.
Refrigerator: Best consumed within 3–4 days.
Freezing: Not recommended because Greek yogurt and mayonnaise can separate and become watery after thawing.
Keep the salad refrigerated and do not leave it at room temperature for extended periods.
Frequently Asked Questions
Q: Is tuna salad high in protein?
Yes. This version provides approximately 31 g of protein per serving, depending on the exact ingredients used.
Q: Can I make this without mayonnaise?
Yes. Replace the mayonnaise with additional Greek yogurt for a lighter version.
Q: Can I use tuna packed in oil?
Yes. Drain it thoroughly. Tuna packed in water is generally the lighter option.
Q: Can I use canned salmon instead of tuna?
Yes. Canned salmon works very well and gives the salad a slightly richer flavor.
Q: Can I use cottage cheese instead of Greek yogurt?
Yes. Blend the cottage cheese first for a smoother dressing.
Q: Is this recipe keto-friendly?
The tuna salad itself is relatively low in carbohydrates, but the exact carb count depends on the Greek yogurt, pickles, and other ingredients. Serve it with lettuce or low-carb vegetables instead of bread.
Q: Is this recipe gluten-free?
The basic ingredients are naturally gluten-free, but check the labels of mayonnaise, mustard, pickles, and other packaged ingredients if you need strict gluten avoidance.
Q: Can I make it ahead of time?
Yes. It is actually better after chilling for about 20–30 minutes because the flavors have time to blend.
Q: What can I use instead of celery?
Try cucumber, bell pepper, radish, green onion, or finely chopped carrots.
Q: How can I make it more flavorful?
Add fresh lemon juice, dill, Dijon mustard, black pepper, paprika, capers, or a little hot sauce.
Q: Can I add cheese?
Yes. Feta, shredded cheddar, or Parmesan can work, although they will increase the calories and fat.
Q: Can I eat this for breakfast?
Yes. For a high-protein breakfast, serve it with boiled eggs, cucumber, tomatoes, or whole-grain toast.
Q: Is tuna salad good for meal prep?
Yes. Prepare the tuna mixture ahead of time and store it refrigerated in individual airtight containers. Keep bread, crackers, or lettuce separate until serving so they don’t become soggy.
Best High-Protein Serving
For a complete high-protein meal, serve 1 portion of tuna salad with 2 boiled eggs, mixed greens, cucumber, tomatoes, and a small portion of whole-grain toast.
With years of experience in restaurant research and local SEO, Sara creates accurate, user-friendly guides that work for both people and search engines. Her goal is to help users go from search results to their nearest restaurant or menu choice with as few clicks as possible.
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