High Protein Tuna Salad Recipe

This High Protein Tuna Salad Recipe is a simple, protein-packed lunch that’s ready in just 10 minutes and works especially well for meal prep. It’s creamy without mayonnaise, thanks to thick Greek yogurt, while finely chopped pickles, fresh parsley, lemon juice and Dijon mustard give it plenty of flavor.

I’ve been making this as an easy lunch when I want something quick but still high in protein, and it has become one of my regular lunch options. When testing this recipe, I found that the Greek yogurt provides plenty of creaminess without needing mayonnaise, while the chopped pickles add a tangy crunch that makes the tuna salad much more flavorful.

With approximately 56 grams of protein per serving, it’s a particularly satisfying lunch when you’re trying to increase your protein intake without relying on complicated ingredients. I love serving it piled onto toasted bread, but you can also use it in lettuce wraps, sandwiches, wraps or over a salad.

High Protein Tuna Salad Recipe

This high protein tuna salad comes together in one mixing bowl with a handful of simple ingredients. There’s no mayo and no complicated preparation. Just mix the Greek yogurt dressing ingredients, add the tuna, chopped pickles and fresh herbs, and you’re ready to eat.

It’s also a great option for meal prep because you can make a batch ahead of time and use it in different ways throughout the week. Serve it on toasted bread, spoon it into lettuce wraps, enjoy it with crackers, or add it to a salad for an easy protein-packed lunch.

Is Tuna Salad High In Protein?

Tuna salad is generally high in protein, but the amount depends on the ingredients you use. A classic tuna salad made with plenty of mayonnaise can contain a decent amount of protein from the tuna, but the mayonnaise itself doesn’t contribute much protein.

For this version, I wanted the protein content to come primarily from the tuna and Greek yogurt. I use 370g of edible tuna along with 150g of FAGE 0% Greek yogurt, which gives the recipe a substantial protein boost while keeping the salad creamy without mayonnaise.

Using the specific ingredients in this recipe, each serving provides approximately 56g of protein when the recipe is divided into two servings. That’s a significant amount of protein for a quick lunch, particularly when served with a high-protein or whole-grain accompaniment.

The Greek yogurt also gives the tuna salad a creamy texture without needing a large amount of mayo. Combined with lemon juice, Dijon mustard, pickles, fresh parsley, salt and pepper, it keeps the flavor fresh and tangy while still tasting like a classic tuna salad.

Ingredients You’ll Need

You only need a handful of simple ingredients to make this high protein tuna salad. You can find the exact measurements in the full recipe card at the bottom of this page!

• Canned Tuna: I use canned tuna in salt water as the main source of protein. Make sure to drain it well before adding it to the recipe so the tuna salad doesn’t become watery. You can use regular canned tuna or albacore tuna, depending on your preference.
• Greek Yogurt: Greek yogurt replaces the mayonnaise in this recipe, giving the tuna salad a creamy texture while adding extra protein. I use FAGE 0% Greek yogurt, but any thick plain Greek yogurt will work well.
• Pickles: Finely chopped pickles are what give this tuna salad its tangy flavor and little bursts of crunch. I think they’re particularly important in this mayo-free version because they add plenty of flavor without making the recipe more complicated.
• Fresh Parsley: A little fresh parsley adds brightness and freshness to the creamy tuna mixture. You can also use other fresh herbs if you have them, such as dill or chives.
• Lemon Juice: Lemon juice adds acidity and helps balance the creamy Greek yogurt. It also brightens the overall flavor and keeps the tuna salad from tasting too heavy.
• Dijon Mustard: Dijon mustard adds a subtle sharpness and savory depth that helps give the salad that familiar classic tuna flavor.
• Garlic Powder, Salt and Pepper: A little garlic powder rounds out the flavor, while salt and pepper bring everything together. Taste the finished tuna salad before serving and adjust the seasoning if needed.

How To Make A High Protein Tuna Salad

This recipe couldn’t be much easier. Everything comes together in one mixing bowl, and there’s no separate dressing to prepare.

Step One

Add the Greek yogurt, lemon juice, Dijon mustard, garlic powder, salt and black pepper to a mixing bowl. Stir until the ingredients are smooth and well combined.

Step Two

Add the drained tuna, finely chopped pickles and fresh parsley to the bowl. Make sure the tuna has been drained thoroughly before adding it, as excess liquid can make the finished salad watery.

Step Three

Gently mix everything together until the tuna is evenly coated and the pickles and parsley are distributed throughout. Try not to overmix the tuna, as keeping some larger flakes gives the salad a much better texture.

Taste and adjust the seasoning if needed. Add a little extra lemon juice for brightness or more salt and pepper to taste. Serve immediately or refrigerate until ready to eat.

Tips & Notes

• Use thick Greek yogurt: This gives the tuna salad the creamiest texture and helps prevent it from becoming watery.
• Drain the tuna well: Excess liquid can make the finished salad watery.
• Switch up the herbs: I use fresh parsley, but dill or chives would also work well.
• Try red onion: If you prefer a more traditional tuna salad flavor, finely diced red onions can be used instead of, or alongside, the pickles.
• Use albacore tuna: Albacore tuna works well if you prefer a firmer texture and milder flavor.
• Add extra crunch: Finely diced celery, cucumber or bell pepper can be added if you want more texture.
• Adjust to taste: Add more lemon juice for brightness, Dijon for sharpness, and salt and pepper as needed.

Storage

Store the tuna salad in an airtight container in the refrigerator for up to 3 days. If you’re meal prepping it, keep the tuna salad separate from bread, crackers or lettuce until you’re ready to serve so they don’t become soggy.

Ways To Serve High Protein Tuna Salad

One of the things I like most about this recipe is that you aren’t limited to eating it straight from the bowl. Once you’ve made a batch, there are plenty of easy ways to turn it into lunch.

On Toast

My favorite way to serve this high protein tuna salad is piled onto crispy toasted bread. Sourdough works particularly well because the crunchy toast contrasts with the creamy tuna salad.

For the photos and reel, I served it on toast with avocado and fresh parsley, which makes it feel like a proper lunch rather than just a bowl of tuna salad.

In Lettuce Wraps

For a lighter option, spoon the tuna salad into crisp lettuce leaves. Butter lettuce or romaine both work well and provide a fresh crunch against the creamy filling.

This is also a good option when you’re looking for a quick, protein-packed lunch without bread.

With Crackers

Serve the tuna salad with your favorite crackers for an easy lunch or snack. This is especially convenient for meal prep because you can keep the tuna salad refrigerated and add the crackers just before eating.

In a Wrap or Sandwich

Add the tuna salad to a wrap or sandwich with salad leaves, cucumber or avocado for a more substantial meal.

If you want to turn it into a warm, cheesy lunch, you can also use the tuna salad as the filling for my tuna melt wrap.

Over Greens

For an easy salad bowl, spoon the tuna salad over a bed of mixed greens and add your favorite salad vegetables. You can keep it simple with cucumber and tomatoes or add avocado for extra creaminess.

Looking for another easy lunch to add to your meal prep rotation? Try my high protein pasta salad recipe, which is packed with protein and easy to make ahead. 

Frequently Asked Questions

How long does tuna salad keep?

Store leftover tuna salad in an airtight container in the refrigerator and enjoy it within 3 days. Keep it chilled until you’re ready to serve it, and don’t leave it at room temperature for extended periods.

What is the best tuna to use?

You can use your preferred canned tuna for this recipe. I use tuna in salt water, but albacore tuna also works well if you prefer its lighter flavor and firmer texture. Whichever variety you choose, drain it thoroughly before mixing.

Can I use Greek yogurt instead of mayonnaise?

Yes. In fact, this recipe is specifically made with Greek yogurt instead of mayonnaise. It creates a creamy tuna salad while also adding extra protein. Use a thick plain Greek yogurt for the best texture.

Can you meal prep tuna salad?

Yes, this tuna salad is a great option for meal prep. Make a batch ahead of time, store it in an airtight container in the refrigerator, and serve it throughout the week. I recommend keeping bread, crackers or lettuce separate until you’re ready to eat so they don’t become soggy.

How should tuna salad be served?

There are plenty of ways to serve it. My favorite is piled onto toasted bread, but you can also use it in lettuce wraps, sandwiches or wraps, serve it with crackers, or spoon it over a bed of greens. It’s also delicious served with avocado for a more substantial lunch.

High Protein Tuna Salad Nutrition Facts

This recipe makes 2 servings, with each serving providing approximately 56 grams of protein. The nutrition is calculated using the specific ingredients used to develop this recipe, including Cape Point tuna in salt water, with 185g of edible tuna per can, and FAGE 0% Greek yogurt.

Nutrition per serving

• Calories: approximately 258 kcal
• Protein: approximately 56 g
• Carbohydrates: approximately 5 g
• Fat: approximately 1 g

The tuna and Greek yogurt provide the majority of the protein, making this a particularly protein-rich option for lunch. Keep in mind that the nutrition can vary slightly if you use different brands or change the quantities of the ingredients.

Hey! If you make this recipe, I would love it if you could leave me some feedback and a rating ⭐⭐⭐⭐⭐ in the comment section at the bottom of the page! Also let me know on Facebook, Instagram or Pinterest! I can’t wait to hear your thoughts and see your photos!

Let me know in the comments below if you make this High Protein Tuna Salad Recipe!