This High-Protein Tuna Salad is creamy, satisfying, and loaded with lean protein. Made with tuna, hard-boiled eggs, Greek yogurt, crisp celery, and green onions, it’s perfect for meal prep, sandwiches, lettuce wraps, or enjoying on its own.

Ingredients (Serves 4)

For the Tuna Salad

• 3 cans (5 oz/142g each) tuna in water, drained well
• 3 large hard-boiled eggs, chopped
• ½ cup (120g) plain non-fat Greek yogurt
• 2 tablespoons light mayonnaise
• 2 celery stalks, finely diced
• 2 green onions, thinly sliced
• 1 tablespoon Dijon mustard
• 1 tablespoon fresh lemon juice
• 1 teaspoon garlic powder
• ½ teaspoon onion powder
• ½ teaspoon paprika
• ½ teaspoon sea salt (or to taste)
• ¼ teaspoon freshly ground black pepper
• 1 tablespoon chopped fresh parsley (optional)

Optional Add-Ins

• 1 tablespoon chopped dill pickles or relish
• 1 teaspoon capers
• ¼ teaspoon cayenne pepper
• ½ avocado, diced
• 1 tablespoon fresh dill

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Instructions

1. Drain the tuna thoroughly and flake it into a large mixing bowl.
2. Add the chopped hard-boiled eggs, celery, green onions, and parsley.
3. In a small bowl, whisk together the Greek yogurt, mayonnaise, Dijon mustard, lemon juice, garlic powder, onion powder, paprika, salt, and black pepper.
4. Pour the dressing over the tuna mixture.
5. Gently stir until everything is evenly coated.
6. Taste and adjust the seasoning if needed.
7. Cover and refrigerate for 20–30 minutes before serving for the best flavor.

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Serving Ideas

• Spoon into lettuce wraps for a low-carb meal.
• Serve with cucumber slices or celery sticks.
• Fill whole-grain sandwiches or wraps.
• Stuff into avocado halves.
• Enjoy over a mixed green salad.
• Serve with whole-grain crackers.

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Tips for the Best Tuna Salad

• Drain the tuna very well to avoid a watery salad.
• Use Greek yogurt for extra protein and a creamy texture.
• Chill before serving so the flavors can blend.
• Finely dice the vegetables for even texture.
• Add the avocado just before serving to keep it fresh.

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Nutritional Information (Approximate Per Serving)

Based on 4 servings

• Calories: 240
• Protein: 34g
• Fat: 8g
• Saturated Fat: 2g
• Carbohydrates: 4g
• Fiber: 1g
• Net Carbs: 3g
• Sugar: 2g
• Sodium: 480mg

Nutrition values are approximate and may vary depending on the ingredients used.

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Nut Information

Contains Nuts?

• No. This recipe does not contain peanuts or tree nuts.

Common Allergens

• Fish (tuna)
• Eggs
• Milk (Greek yogurt)
• Mustard (Dijon mustard)

Nut-Free Status

• Naturally free of peanuts and tree nuts.

Cross-Contamination Advice

If preparing for someone with a severe nut allergy:

• Check labels on the tuna, mayonnaise, Dijon mustard, and seasonings for any “may contain peanuts/tree nuts” statements.
• Use clean utensils, bowls, and cutting boards to avoid cross-contact.

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Storage

• Refrigerator: Store in an airtight container for up to 3–4 days.
• Freezing: Not recommended, as the yogurt and mayonnaise may separate after thawing.

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Variations

Mediterranean Tuna Salad

Add diced cucumber, cherry tomatoes, Kalamata olives, crumbled feta, and fresh oregano.

Spicy Tuna Salad

Mix in diced jalapeños, hot sauce, or crushed red pepper flakes.

Avocado Tuna Salad

Replace the mayonnaise with mashed avocado for a creamy, healthier alternative.

Extra Crunch

Add diced red bell pepper, cucumber, or chopped walnuts (if no nut allergies are a concern).

Keto Version

Use full-fat Greek yogurt or mayonnaise and serve in lettuce cups or with sliced cucumbers.

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Frequently Asked Questions

Which tuna is best?

Solid white albacore tuna is firmer and milder, while chunk light tuna has a softer texture and stronger flavor. Either works well.

Can I use canned salmon instead?

Yes. Canned salmon is an excellent substitute and also provides plenty of protein and healthy omega-3 fats.

Can I make it ahead of time?

Yes. It’s ideal for meal prep and keeps well in the refrigerator for up to 4 days.

How can I make it even higher in protein?

Add an extra can of tuna, more chopped egg whites, or increase the Greek yogurt while reducing the mayonnaise.

Is this recipe low-carb?

Yes. It contains approximately 3g net carbs per serving, making it suitable for low-carb and keto-friendly meal plans.

Can I skip the mayonnaise?

Absolutely. Replace it with additional plain Greek yogurt for a lighter, protein-rich version.

What can I serve with tuna salad?

It pairs well with lettuce wraps, cucumber slices, celery sticks, whole-grain toast, crackers, stuffed tomatoes, or a fresh green salad.