By My love for tuna runs deep (it was my go-to childhood lunch), and this high-protein tuna salad is everything and more. Packed with protein, fiber, and summer flavors, it's the ideal lunch for a day at the beach or an afternoon on the patio. It's ready in 10 minutes, super versatile, and made with simple ingredients like petite peas, snap peas, Greek yogurt, and fresh lemon zest.
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I grew up on tuna sandwiches. I was a major picky eater, so one of the few things I would eat on the go was a Subway sandwich with just tuna - nothing else. Later, I added cucumbers when I got brave. Oh, how things have changed.
Tuna is a great source of protein and can be turned into an appetizer, lunch, or dinner. This tuna salad takes that protein and amps it up with petite peas, snap peas, and Greek yogurt. It's bursting with bright flavors and is so simple to make! It's no doubt one of our top low-calorie high-protein lunch recipes.
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Recipe
High Protein Tuna Salad
Ingredients
- 10 oz canned tuna (2 cans)
- ½ cup plain Greek yogurt
- ¼ cup mayo
- 1 tablespoon lemon zest (from one lemon)
- ½ cup frozen peas (petite)
- ½ cup snap peas (rough chopped)
- ½ cup red onions (diced)
- 1 teaspoon dijon mustard
- pinch salt and pepper (to taste)
Before you start!
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Instructions
- Prepare your ingredients by draining all liquid from your tuna cans and chopping the snap peas and red onion.
- Mix all ingredients together in a medium-sized bowl, including the lemon zest. Enjoy plain, with crackers, in a sandwich or wrap or in lettuce cups.
Video
Notes
Looking for more information?
Additional substitution information can be found above in the substitution section of this post.
Nutrition Disclaimer
Nutritional information is an estimate and for informational purposes only.
Nutrition
drain all the ingredients
The most important tip for this recipe is to fully drain and dry your ingredients. This includes both the canned tuna and the peas (if you decide to thaw them). Excess liquid will make your tuna salad watery instead of thick and creamy, which is definitely not what we're going for!
ingredient notes & substitutions
All substitutions are a 1:1 substitute unless otherwise noted. See the recipe card for quantities.
- Canned tuna: We prefer using tuna packed in water for a lighter flavor, but oil-packed tuna works too if you drain it well. If serving to kids, try to get Skipjack tuna, which is lower in mercury.
- Greek yogurt: Adds creaminess and protein while replacing some of the mayo.
- Mayo: Just a smidge of mayonnaise brings that classic tuna salad taste we all love.
- Lemon zest: Don't skip this! It brightens things up to help cut through the richness.
- Frozen peas: Petite peas are a must!! You can quickly thaw them by running them under hot water for 30 seconds, or add them frozen and they'll thaw fully within 15 minutes of making the salad.
- Snap peas: For some fun texture, chop these in different directions and sizes. A true rough chop.
- Red onions: We love these fresh and punchy, but you can soak them in ice water for a few minutes for a milder flavor.
- Dijon mustard: Just a teaspoon really elevates the salad.
- Salt and pepper: Always add to taste!
This recipe has not been tested with other substitutions or variations. If you replace or add any ingredients, please let us know how it turned out in the comments below!
high protein ingredient spotlight: Greek yogurt
Greek yogurt is a powerhouse ingredient in this recipe! Not only does it contribute a significant amount of protein (often 20 grams per serving, depending on the brand), but it also helps create that incredibly creamy texture we love in tuna salad. It's a fantastic way to boost the protein content in all sorts of recipes, including our strawberry icebox cake and high-protein hummus!
here's how to make high-protein tuna salad
Be sure to scroll to the recipe card for the full recipe!
- Prep everything: drain the tuna thoroughly and chop the snap peas and red onion. Thaw the frozen peas.
- Mix it all up: Add the drained tuna to a medium-sized bowl and use a fork to mash it up well. Add the remaining ingredients and mix all the ingredients together until well combined, and enjoy!
quick recipe video
expert tips
- Mash your tuna first: Mashing the tuna by itself before adding other ingredients helps break it down evenly and creates a better texture for your salad.
- Fine dice on the red onion: For a more integrated flavor and less harsh bite, make sure your red onion is finely diced.
- Don't skip the lemon zest: It truly makes a difference in brightening up the flavor profile of the entire dish.
troubleshooting & testing notes
drain the tuna
We learned that not completely draining the tuna results in a watery salad, so really press out that liquid!
thawing the peas
If you decide to thaw your frozen peas, make sure to dry them thoroughly after rinsing. Any excess water will also thin out your tuna salad.
how to store & meal prep it
Tuna salad is the perfect dish to prep and store. Here's how!
- Fridge: Store leftover tuna salad in an airtight container in the refrigerator for up to 3-4 days.
- Meal Prep: This recipe is excellent for meal prep! Make a big batch at the beginning of the week for quick and easy lunches.
how I enjoy this high protein tuna salad
- Straight up on its own is the easiest way! Just grab a fork and eat it straight out of a bowl for a low-carb, high-protein meal. I also like eating it with tortilla chips (and so does our toddler!).
- Inside a sandwich, tortilla, or even as tuna cucumber boats is a great way to eat this salad.
Wow! this is not your average tuna salad with celery for crunch. the peas and snap peas add the best flavor and crunch...the greek yogurt ( I used Kite hill dairy free) a little extra zing and then the lemon zest- don't skip it- it brightens it all. served on fresh sourdough bread that we toasted and my husband had some chips too. cannot wait to make this again. my only regret is i didn't double it for tomorrow's lunch- but it is so easy i can just make more. Thank you!
Amazing to here you loved it so much!