High Protein Tuna Salad with Greek Yogurt (35g Protein Per Serving)

Prep Time: 10 minutes | Serves: 2 | Calories: 320 per serving

Looking for a high protein tuna salad that’s both delicious and nutritious? This protein-packed recipe delivers 35 grams of protein per serving while keeping inflammation low with omega-3 rich ingredients. Perfect for meal prep, quick lunches, or post-workout meals.

Why This High Protein Tuna Salad Works

This isn’t your typical mayo-heavy tuna salad. We’ve swapped traditional mayonnaise for Greek yogurt, boosting the protein content while reducing inflammation-causing ingredients. The addition of hemp hearts and hard-boiled eggs transforms this simple dish into a complete protein powerhouse.

Nutritional Benefits:

• 35g protein per serving – supports muscle building and recovery
• Anti-inflammatory ingredients – omega-3 fatty acids from tuna and hemp hearts
• Low carb friendly – only 8g net carbs per serving
• Meal prep friendly – stays fresh for up to 4 days

Ingredients

For the Tuna Salad:

• 2 cans (5 oz each) wild-caught tuna in water (drained)
• 1/2 cup plain Greek yogurt (full-fat recommended)
• 2 hard-boiled eggs (chopped)
• 2 tablespoons hemp hearts
• 1 tablespoon extra virgin olive oil
• 1 tablespoon fresh lemon juice
• 1/4 cup diced red onion
• 1/4 cup diced celery
• 1 tablespoon capers (optional)
• 1 teaspoon Dijon mustard
• 1/4 teaspoon garlic powder
• 1/4 teaspoon black pepper
• 1/2 teaspoon sea salt
• 2 tablespoons fresh dill (chopped)

Choose quality tuna: I recommend this wild-caught tuna – it’s what I use in my kitchen and has the cleanest protein profile.

For Serving:

• Mixed greens or spinach
• Avocado slices
• Cherry tomatoes
• Cucumber slices

Instructions

Step 1: Prepare the Base

Drain the tuna thoroughly and place in a large mixing bowl. Break up any large chunks with a fork, but don’t over-mash – you want some texture.

Step 2: Make the Creamy Dressing

In a small bowl, whisk together the Greek yogurt, olive oil, lemon juice, Dijon mustard, garlic powder, salt, and pepper until smooth and creamy.

Step 3: Combine Ingredients

Add the chopped hard-boiled eggs, diced red onion, celery, and capers (if using) to the tuna. Pour the creamy dressing over the mixture and gently fold everything together.

Step 4: Add Protein Boosters

Sprinkle in the hemp hearts and fresh dill. Mix gently to distribute evenly. The hemp hearts add a subtle nutty flavor and extra protein punch.

Step 5: Chill and Serve

Refrigerate for at least 30 minutes to let flavors meld. Serve over mixed greens with avocado slices, cherry tomatoes, and cucumber for a complete meal.

Pro Tips for Maximum Protein

1. Choose quality tuna: Wild-caught tuna in water provides more protein than oil-packed varieties
2. Don’t skip the eggs: Hard-boiled eggs add complete protein and healthy fats
3. Hemp hearts are key: These tiny seeds pack 10g protein per 3 tablespoons
4. Greek yogurt upgrade: Full-fat Greek yogurt provides more protein than low-fat versions

Meal Prep Instructions

This high protein tuna salad keeps beautifully in the refrigerator:

• Store in airtight containers for up to 4 days
• Pack greens separately to prevent wilting
• Add avocado just before serving to prevent browning
• Double the recipe for easy week-long meal prep

Variations to Try

Mediterranean Style: Add sun-dried tomatoes, olives, and feta cheese Asian-Inspired: Include sesame oil, rice vinegar, and edamame Mexican Twist: Mix in black beans, corn, and cilantro with lime juice

Nutritional Information (Per Serving)

• Calories: 320
• Protein: 35g
• Carbohydrates: 10g
• Net Carbs: 8g
• Fat: 16g
• Fiber: 2g
• Sodium: 680mg

The Bottom Line

This high protein tuna salad proves that healthy eating doesn’t have to be boring. With 35 grams of protein per serving and anti-inflammatory ingredients, it’s perfect for anyone looking to build muscle, lose weight, or simply eat more nutritiously. The creamy Greek yogurt base keeps you satisfied while supporting your fitness goals.

Ready to make this protein-packed meal? Grab your ingredients and whip up this delicious, nutritious tuna salad that’ll keep you energized all day long!