10+ High Protein Tuna Salad Recipes for a Healthy Meal

Tuna salad is a classic dish that many enjoy for its flavor and convenience. High protein tuna salad recipes not only satisfy your taste buds, but they also provide a nutritious meal option that keeps you feeling full and energized. These recipes are perfect for quick lunches, snacks, or even light dinners.

In this article, you’ll discover various high protein tuna salad recipes that are easy to make and delicious. Whether you prefer a creamy version with Greek yogurt or a veggie-packed blend, there’s something for everyone. Get ready to elevate your tuna salad game with fresh ingredients and exciting flavors!

Classic Greek Tuna Salad

Classic Greek tuna salad is a fresh and tasty meal option. It features canned tuna, crunchy vegetables, and Mediterranean flavors. This salad is not only high in protein but also easy to prepare.

To make this salad, start with canned tuna, drained and flaked. Then, mix in diced tomatoes, cucumbers, and red onion for crunch. Don’t forget the kalamata olives for a salty kick. A squeeze of lemon juice adds brightness.

For the dressing, combine olive oil, red wine vinegar, and oregano. This gives your salad an authentic Greek taste.

Now it’s time to combine everything in a bowl. Gently mix the ingredients, ensuring the dressing coats all the veggies and tuna. You can enjoy this salad on its own or serve it in a pita for a fun twist.

Ingredients

• 1 can of tuna (5 oz)
• 1 cup diced tomatoes
• 1 cup diced cucumber
• 1/4 cup diced red onion
• 1/4 cup kalamata olives
• 2 tablespoons olive oil
• 1 tablespoon red wine vinegar
• 1 teaspoon dried oregano
• Lemon juice to taste

Cooking Instructions

1. Drain the canned tuna and flake it into a bowl.
2. Add diced tomatoes, cucumber, red onion, and olives.
3. In a small bowl, whisk together olive oil, vinegar, oregano, and lemon juice.
4. Pour the dressing over the salad and gently mix.
5. Serve immediately or chill in the fridge for later.

Spicy Sriracha Tuna Bowl

If you’re looking for a quick and delicious meal, a Spicy Sriracha Tuna Bowl is a great choice. This bowl combines protein-rich tuna with flavorful ingredients that will excite your taste buds.

Start with some cooked brown rice as your base. It adds a nice texture and keeps you full. You can use frozen brown rice for convenience, which only takes about 3 minutes to heat up.

Next, mix tuna with mayonnaise, Sriracha, and a splash of sesame oil in a bowl. This gives the tuna a zesty kick.

Top your bowl with sliced cucumber, avocado, and green onions for freshness. These veggies add crunch and flavor while keeping things healthy.

Ingredients

• 1 cup cooked brown rice
• 1 can tuna, drained
• 1 tablespoon mayonnaise
• 1 tablespoon Sriracha
• 1/2 teaspoon sesame oil
• 1/2 cup sliced cucumber
• 1/2 avocado, sliced
• 2 tablespoons sliced green onions

Cooking Instructions

1. Cook brown rice according to package instructions.
2. In a bowl, mix tuna, mayonnaise, Sriracha, and sesame oil.
3. Layer the cooked rice in a serving bowl.
4. Add the tuna mixture on top.
5. Garnish with sliced cucumber, avocado, and green onions.

3) Avocado Tuna Delight

Avocado Tuna Delight is a tasty, healthy choice for a meal or snack. This recipe combines creamy avocado with protein-rich tuna for a filling dish. It’s perfect for warm days when you want something light.

You can use fresh or canned tuna. Just mash the avocado in a bowl and mix in the tuna. Adding lime juice gives it a nice zing. You can also include chopped onions or jalapeños for extra flavor.

Serve this salad on whole grain bread or in lettuce wraps. It makes a great lunch option that’s easy to prepare.

Ingredients

• 1 can of tuna, drained
• 1 ripe avocado
• 1 tablespoon lime juice
• 1/4 cup diced onion (optional)
• Salt and pepper to taste

Cooking Instructions

1. In a bowl, mash the avocado with a fork.
2. Mix in the drained tuna and lime juice.
3. Add diced onions if desired.
4. Season with salt and pepper.
5. Serve on bread or lettuce wraps.

4) Mediterranean Tuna Quinoa Mix

This Mediterranean Tuna Quinoa Mix is a tasty and healthy dish. It’s packed with protein and nutrients, making it a great option for lunch or dinner.

To start, you’ll need some cooked quinoa, which you can make by rinsing ½ cup of uncooked quinoa and cooking it with 1 cup of water. Cook it according to the package instructions. While your quinoa cooks, chop some fresh veggies like bell peppers, cucumbers, and onions.

Next, mix in canned tuna, olives, chickpeas, and fresh herbs like parsley or cilantro. Drizzle with a dressing made of lemon juice, olive oil, salt, and pepper.

This dish is not only nutritious but also very adaptable. You can swap in any vegetables you have on hand. Enjoy this colorful salad chilled or at room temperature!

Ingredients

• ½ cup cooked quinoa
• 1 can of tuna
• ½ cup chickpeas
• ½ cucumber, chopped
• ½ bell pepper, chopped
• ¼ cup olives
• Fresh herbs (parsley or cilantro)
• 2 tablespoons lemon juice
• 1 tablespoon olive oil
• Salt and pepper to taste

Cooking Instructions

1. Rinse and cook quinoa with water as per package instructions.
2. While quinoa is cooking, chop vegetables.
3. In a bowl, combine cooked quinoa, tuna, chickpeas, and veggies.
4. Add olives and herbs.
5. Drizzle with lemon juice and olive oil. Season with salt and pepper. Mix well.

5) Lemon-Dill Tuna Salad

Lemon-Dill Tuna Salad is a refreshing choice that’s quick to make. This salad is perfect for lunch or as a snack. The flavors of lemon and dill give it a bright taste.

To make this dish, start with canned tuna packed in water. It’s a good source of protein and low in calories. You can add chopped celery for extra crunch and nutrition.

Mix in some lemon juice and freshly chopped dill for a zesty flavor. Feta cheese can also be a tasty addition, adding creaminess without heavy mayo.

Serve this salad on its own or on whole-grain bread for a quick sandwich. It’s simple, healthy, and delicious!

Ingredients:

• 1 can tuna, drained
• 1/2 cup chopped celery
• 2 tablespoons lemon juice
• 1/4 cup feta cheese (optional)
• Fresh dill, to taste
• Black pepper, to taste

Cooking Instructions:

1. Drain the can of tuna.
2. Chop the celery into small pieces.
3. In a bowl, combine tuna, celery, lemon juice, and feta cheese.
4. Add dill and black pepper to taste.
5. Mix well and serve.

6) Southwest Tuna and Corn Medley

The Southwest Tuna and Corn Medley is a tasty and simple dish that packs a protein punch. It’s perfect for a quick lunch or a light dinner. You’ll enjoy the combination of flavors and textures.

To make this salad, start with canned tuna and sweet corn. You can use either fresh, frozen, or canned corn. Rinse the beans and mix them in for added protein and fiber.

Add in diced bell peppers and a squeeze of lime juice for some zest. A sprinkle of cumin and chili powder will give this salad a delightful Southwest flair.

You can enjoy it on its own or serve it with whole-grain tortilla chips.

Ingredients

• 1 can of tuna (drained)
• 1 can of corn (drained)
• 1 cup of canned beans (rinsed)
• 1 bell pepper (diced)
• Juice of 1 lime
• 1 teaspoon of cumin
• 1 teaspoon of chili powder

Cooking Instructions

1. Drain the tuna and corn.
2. Rinse the beans and combine them in a bowl.
3. Add the diced bell pepper.
4. Squeeze the lime juice over the mixture.
5. Sprinkle with cumin and chili powder.
6. Stir well and serve.

7) Caesar Tuna Twist

The Caesar Tuna Twist is a fun take on the classic Caesar salad. It combines creamy dressing with protein-rich tuna for a satisfying meal. You can enjoy it for lunch or dinner, and it’s quick to prepare!

Start by using canned tuna, which makes this dish easy and budget-friendly. Toss the tuna with romaine lettuce, croutons, and grated Parmesan cheese. This mix gives you a crunchy and hearty salad.

For the dressing, you can use store-bought Caesar dressing or whip up a homemade version. Just mix mayonnaise, lemon juice, garlic, and some anchovy paste.

This salad is not only tasty but also packed with protein. It keeps well, so you can even make it ahead of time. Enjoy your bright and flavorful Caesar Tuna Twist whenever hunger strikes!

Ingredients

• 1 can of tuna (drained)
• 4 cups romaine lettuce (chopped)
• 1 cup croutons
• 1/2 cup grated Parmesan cheese
• 1/4 cup Caesar dressing

Cooking Instructions

1. In a large bowl, combine the tuna and lettuce.
2. Add croutons and Parmesan cheese.
3. Drizzle with Caesar dressing and toss gently to combine.
4. Serve immediately or refrigerate for later.

8) Pesto Pasta with Tuna

Pesto pasta with tuna is a delicious and easy dish that combines great flavors. You can use any short pasta shape you like, such as fusilli or penne.

Start by cooking your pasta according to the package instructions. At the same time, prepare your other ingredients like drained tuna and fresh veggies.

Once the pasta is done, mix it with pesto sauce. Then, add the tuna and veggies for a nutritious meal.

This dish works well warm or cold. If you prefer it cold, let it chill in the refrigerator for about an hour. A squeeze of fresh lemon juice adds a nice touch too!

Ingredients

• 8 ounces (225 grams) of pasta
• 1 can (5 ounces) of tuna, drained
• 1/2 cup of pesto sauce
• Fresh vegetables (e.g., cherry tomatoes, spinach)
• Juice of 1 lemon

Cooking Instructions

1. Cook the pasta in boiling water for 8-10 minutes.
2. Drain and set aside.
3. In a bowl, combine the pasta, tuna, pesto, and vegetables.
4. Stir well and drizzle with lemon juice to serve.

9) Asian Ginger Tuna Slaw

If you’re looking for a light and tasty salad, try this Asian Ginger Tuna Slaw. It’s packed with protein from tuna and has a refreshing crunch from the veggies.

To start, drain your tuna well and use fresh ingredients like cabbage, carrots, and radishes. You’ll love the balance of flavors with ginger and sesame.

Mix everything together for a colorful dish that’s great for lunch or dinner. A squeeze of lime adds a zesty finish that brightens up the salad.

Ingredients

• 1 can of tuna, drained
• 2 cups cabbage, shredded
• 1 cup carrots, grated
• 1/2 cup radishes, thinly sliced
• 2 tablespoons ginger, minced
• 2 tablespoons sesame oil
• 1 tablespoon soy sauce
• Juice of 1 lime

Cooking Instructions

1. In a large bowl, combine the drained tuna, cabbage, carrots, and radishes.
2. In a small bowl, whisk together the ginger, sesame oil, soy sauce, and lime juice.
3. Pour the dressing over the salad and toss gently to combine.
4. Serve immediately or refrigerate for later. Enjoy!

10) Herbed Tuna Couscous

Herbed Tuna Couscous is a delicious and easy meal. You can create a flavorful salad that’s high in protein with just a few ingredients. This dish combines tuna, couscous, and fresh herbs for a satisfying lunch or dinner.

To start, cook the couscous according to package instructions. Once it’s fluffy, let it cool.

While the couscous cools, drain a can of tuna and break it up in a bowl.

Mix in chopped parsley, dill, or any herbs you like. Add your cooled couscous and a squeeze of lemon juice for brightness.

This salad works great on its own or served as a filling in a lettuce wrap. You can also add veggies like bell peppers or cucumbers to boost the nutritional value.

Ingredients

• 1 can of tuna (drained)
• 1 cup of cooked couscous
• 2 tablespoons of chopped fresh herbs (like parsley or dill)
• 1 tablespoon of lemon juice
• Salt and pepper to taste

Cooking Instructions

1. Cook couscous according to package directions.

2. Let the couscous cool.

3. In a bowl, break up the drained tuna.

4. Mix in the cooled couscous and herbs.

5. Add lemon juice, salt, and pepper.

6. Serve as desired.