High-Protein Tuna Salad for Longevity
This High-Protein Tuna Salad delivers 28g of omega-3-rich protein to support heart health, brain function, and muscle maintenance. Ready in just 10 minutes with no cooking required, this versatile recipe combines quality tuna with Greek yogurt, crunchy vegetables, and flavorful seasonings. Perfect for meal prep and quick, nutritious lunches.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Total Time: 10 minutes
- Yield: 2 servings
- Category: Lunch, Main Course, Salad
- Method: Mix, No-Cook
- Cuisine: American
- Diet: Gluten-Free, High-Protein, Keto-Friendly, Low-Carb
Ingredients
- 2 cans (5 oz each) tuna in water, drained
- ¼ cup Greek yogurt (0% fat)
- 1 tbsp mayonnaise (light)
- ½ cup celery, finely diced
- ¼ cup red onion, finely diced
- 2 tbsp fresh parsley, chopped
- 1 tbsp Dijon mustard
- 1 tbsp lemon juice
- ½ tsp garlic powder
- Salt and black pepper to taste
Instructions
- Open both cans of tuna and drain thoroughly. Press with a fork to remove excess water, then transfer to a medium mixing bowl and flake with a fork.
- Finely dice celery and red onion. Chop fresh parsley.
- In a small bowl, combine Greek yogurt, mayonnaise, Dijon mustard, lemon juice, and garlic powder. Whisk until smooth and creamy.
- Add the diced celery, red onion, and chopped parsley to the flaked tuna. Pour the dressing mixture over the top.
- Gently fold all ingredients together until the tuna is evenly coated with the dressing and vegetables are well distributed throughout.
- Taste and adjust seasoning with salt and black pepper. Cover and refrigerate for at least 15 minutes before serving to allow flavors to meld.
Notes
- Store in an airtight container for up to 4 days.
- Serve on whole-grain bread, in lettuce wraps, with crackers, or on mixed greens.
- Add hard-boiled eggs for extra protein (6g per egg).
- Choose skipjack or light tuna for lower mercury content.
- Use mashed avocado instead of Greek yogurt for dairy-free version.