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Quick Protein-Packed Tuna Salad Recipe for a Healthy Lunch Fix

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A quick and easy tuna salad packed with protein, perfect for a healthy lunch that comes together in under 10 minutes using simple pantry staples.

Ingredients

Scale
  • 1 can tuna in water, drained (about 5 oz)
  • 1/4 cup plain Greek yogurt
  • 1 teaspoon Dijon mustard
  • 1/2 cup finely chopped celery
  • 2 tablespoons finely diced red onion (optional)
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon chopped fresh dill (optional)
  • Salt and black pepper to taste
  • 1 teaspoon olive oil (optional)
  • Mixed greens or bread for serving (optional)

Instructions

  1. Drain the tuna thoroughly using a fine mesh strainer or pressing down with a fork to avoid a watery salad.
  2. In a mixing bowl, combine 1/4 cup plain Greek yogurt, 1 teaspoon Dijon mustard, 1 tablespoon fresh lemon juice, and 1 teaspoon olive oil if using. Whisk together until smooth and creamy.
  3. Flake the drained tuna into the bowl, breaking up any large chunks with a fork. Stir gently to coat the tuna evenly with the dressing.
  4. Finely dice 1/2 cup celery and 2 tablespoons red onion. Add these to the bowl.
  5. Sprinkle in 1 tablespoon chopped fresh dill (or substitute with parsley if preferred), then season with salt and freshly ground black pepper to taste. Stir gently to combine.
  6. Taste the salad and adjust lemon juice or seasoning if needed.
  7. Serve the tuna salad over mixed greens for a light meal or on whole-grain bread or crackers for a heartier lunch.

Notes

Drain tuna thoroughly to avoid watery salad. Mix yogurt and mustard first to avoid clumps. Chop veggies finely for balanced texture. Optional to chill salad for 10 minutes before serving to meld flavors. Variations include adding jalapeños for spice or swapping celery for cucumber.

Nutrition

Keywords: tuna salad, quick lunch, protein-packed, healthy lunch, easy recipe, Greek yogurt, low-carb, gluten-free option

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