Name: High Protein Tuna Salad
Prep time: 10 min
Total time: 10 min
Yield: 3 servings
Cuisine: American
Ingredients: 2 cans (5 oz each) chunk light or albacore tuna in water, drained; 1/2 cup plain Greek yogurt (full-fat or low-fat); 2 hard-boiled eggs, chopped; 2 stalks celery, finely diced; 1/4 cup red onion, finely diced; 1 tablespoon Dijon mustard; 1 tablespoon fresh lemon juice; 2 tablespoons fresh dill, chopped; 1/2 teaspoon salt; 1/4 teaspoon black pepper

Table of Contents

Why You’ll Love This Recipe
Ingredients You’ll Need
Tips for the Best Results
Storage and Reheating
Frequently Asked Questions

High Protein Tuna Salad

🍴 Jump to Recipe ↓

If you’re looking for a lunch that actually keeps you full, this high protein tuna salad is about to become your new weekday staple. It comes together in under 10 minutes, it’s packed with lean protein, and it genuinely tastes good — not like sad desk food. I make a big batch of this almost every Sunday and it saves me from the “what do I even eat” spiral every single time.

Why You’ll Love This Recipe

First, the protein content here is no joke. Between the tuna, Greek yogurt, and eggs, you’re looking at a meal that will actually carry you through the afternoon without a snack attack at 3pm. That matters more than most people realize.

Second, it’s endlessly flexible. You can scoop it into lettuce wraps, pile it on toast, stuff it into a pita, or just eat it straight from the bowl with a fork. No judgment whatsoever.

And honestly, the texture and flavor are just really good. Using Greek yogurt instead of mayo gives it this bright, creamy tang that feels lighter without tasting like you’re missing out on anything. It’s the kind of recipe you actually look forward to eating.

Ingredients You’ll Need

The star of the show is, obviously, canned tuna. Go for tuna packed in water rather than oil if you want to keep things leaner, but honestly either works. I usually grab chunk light or solid white albacore — both are great, just slightly different textures. Drain it really well or your salad will end up watery.

Greek yogurt is what sets this recipe apart from a standard tuna salad. It replaces mayo almost entirely and adds a solid protein boost on top of what the tuna already brings. Full-fat or low-fat both work fine here — use what you have.

Hard-boiled eggs add more protein and a bit of richness. Two eggs is the sweet spot for this batch, but if you’re really hungry or meal prepping for multiple people, go ahead and add a third.

For crunch and freshness, you’ll want celery and red onion. They add texture and a little sharpness that keeps the salad from feeling heavy. If you hate raw onion, you can soak the diced pieces in cold water for five minutes to mellow them out — total difference.

A squeeze of lemon juice, a little Dijon mustard, salt, pepper, and fresh dill round everything out. The dill especially — don’t skip it if you can help it. It makes the whole thing feel fresh and a little fancy without any extra effort.

Optional but lovely: capers, diced pickles, or a tiny bit of hot sauce if you like a kick.

Tips for the Best Results

💡 Tip: drain your tuna really, really well. Press it against the side of the can with a fork, or even squeeze it in a clean paper towel. Excess liquid is the number one thing that makes tuna salad turn watery and sad.

Let the salad rest for at least 15 minutes in the fridge before eating if you have time. The flavors meld together beautifully and it tastes noticeably better than fresh out of the mixing bowl. It’s one of those recipes that improves with a little patience.

💡 Tip: taste as you go when adding seasoning. Tuna varies in saltiness depending on the brand, so start light and adjust. Same goes for the lemon juice — a little goes a long way but it’s the thing that makes everything pop.

If you’re hard-boiling your eggs fresh, cook them for exactly 10 minutes in boiling water, then transfer straight to an ice bath. You’ll get perfectly set yolks with no gray ring, which makes for a much nicer texture in the salad.

Storage and Reheating

This tuna salad keeps well in an airtight container in the fridge for up to 3 days. The flavor actually gets better on day two once everything has had time to sit together, so don’t be shy about making a big batch upfront.

📌 Note: tuna salad is best served cold or at room temperature — you really don’t want to heat this one up. It’s a no-cook situation through and through, which is half the point.

If the salad looks a little dry after a day or two in the fridge, just stir in a small spoonful of Greek yogurt to bring it back to life. Works perfectly.

Keep it away from anything strongly scented in your fridge — tuna will absorb odors faster than you’d think, and a garlic-flavored tuna salad is not what anyone is going for here.

Frequently Asked Questions

Can I use mayonnaise instead of Greek yogurt?

Absolutely. If you prefer the classic mayo flavor, swap it in 1:1. You’ll lose a bit of the protein boost but the taste will be more traditional. You can also do half mayo, half Greek yogurt for a middle-ground option that works really well.

How much protein does this tuna salad have?

It varies slightly based on your specific brands, but a generous serving of this salad lands somewhere around 35–40 grams of protein. The tuna, eggs, and Greek yogurt all contribute, making it one of the more protein-dense lunch options you can throw together this quickly.

Can I make this dairy-free?

Yes — just swap the Greek yogurt for a dairy-free alternative like coconut yogurt (plain, unsweetened) or a vegan mayo. The texture will be a little different but still really good. Avocado mashed in also works beautifully as a binder if you want to go a different direction entirely.

Is canned tuna healthy?

Canned tuna is a genuinely great source of lean protein, omega-3 fatty acids, and several vitamins and minerals. It gets a bad reputation sometimes but it’s one of the most affordable and nutritious proteins you can buy. If you eat it regularly, just vary between chunk light and albacore to keep mercury exposure low — that’s the standard recommendation from most nutrition organizations.

Recipe