High Protein Tuna Salad: 30-Minute Muscle-Building Meals
A high-protein tuna salad made with Greek yogurt, fresh herbs, and crispy vegetables that delivers 25+ grams of protein per serving. Ready in 30 minutes with no cooking required, it's perfect for muscle-building meals and meal prep.
Ingredients
- Two 5-ounce cans solid white albacore tuna, drained well
- 1/3 cup Greek yogurt, plain, full-fat preferred
- 2 tablespoons mayonnaise
- 1 tablespoon fresh lemon juice
- 1 tablespoon Dijon mustard
- 1/2 cup diced celery
- 1/3 cup diced red onion
- 1/4 cup fresh dill, finely chopped
- 2 tablespoons fresh chives, sliced thin
- 1/4 teaspoon sea salt
- 1/8 teaspoon cracked black pepper
- Optional: 1/4 cup diced cucumber or 2 tablespoons capers
Instructions
- Step 1: Drain both cans of tuna in a fine-mesh strainer and press gently with the back of a spoon to release excess liquid.
- Step 2: In a medium bowl, whisk together Greek yogurt, mayonnaise, lemon juice, and Dijon mustard until creamy and well combined.
- Step 3: Flake the drained tuna gently into the dressing and fold in slowly with a fork.
- Step 4: Fold in celery, red onion, fresh dill, chives, and optional cucumber or capers until everything is evenly distributed.
- Step 5: Season with sea salt and cracked black pepper, then refrigerate for at least 10 minutes before serving.
Notes
Make ahead by combining tuna, dressing, and herbs separately; add fresh vegetables just before eating to keep crisp. Store in an airtight container for up to 3 days. Can be served on its own with crackers, over greens, with whole grains like quinoa, or in a high-protein tortilla wrap.