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Healthy High-Protein Tuna Salad Recipe for Easy Nutritious Boost

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A quick and easy high-protein tuna salad made with Greek yogurt, crunchy celery, and fresh herbs, perfect for a nutritious lunch or light dinner.

Ingredients

Scale
  • 2 cans of tuna in water (5 oz / 140 g each), drained
  • ½ cup plain Greek yogurt (120 ml)
  • 1 tablespoon Dijon mustard (15 ml)
  • 1 tablespoon fresh lemon juice (15 ml)
  • 1 teaspoon lemon zest
  • Salt and freshly ground black pepper, to taste
  • 2 stalks celery, finely chopped
  • 2 green onions, sliced thin
  • 2 tablespoons fresh parsley, chopped (optional)
  • 1 small avocado, diced (optional)
  • ½ cup cooked chickpeas, rinsed and drained (optional)

Instructions

  1. Drain the tuna well to avoid a watery salad. Place the tuna in a medium mixing bowl and break it up gently with a fork (about 2 minutes).
  2. Finely chop celery and slice green onions thinly. Chop fresh parsley if using. Add all these to the bowl with the tuna.
  3. In a small bowl, combine Greek yogurt, Dijon mustard, lemon juice, and lemon zest. Whisk together until smooth and creamy. Add salt and pepper to taste.
  4. Pour the yogurt dressing over the tuna and vegetables. Stir gently but thoroughly to coat everything evenly. Taste and adjust seasoning as needed. Add a splash of water or more lemon juice if too thick.
  5. If using avocado, fold in diced avocado carefully to avoid mashing it too much. For chickpeas, stir them in last to keep their shape and add texture.
  6. Refrigerate the salad for 15-20 minutes to let the flavors meld, or serve immediately.

Notes

Do not overmix the tuna to maintain chunkiness. If celery is limp, soak in ice water for 10 minutes before chopping. Keep avocado separate until serving to prevent browning. Adjust salt and pepper at the end to taste. Use sustainably caught tuna and BPA-free cans if possible.

Nutrition

Keywords: tuna salad, high protein, healthy lunch, Greek yogurt, quick recipe, easy salad, nutritious, low carb, gluten free

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