Quick High Protein No-Mayo Tuna Salad (Meal Prep Ready) (Print Version)
High protein tuna salad without mayo. This quick, healthy, and meal prep-friendly recipe is perfect for a light lunch or dinner. Enjoy a delicious, lean protein boost.
# Recipe Info:
Prep Time: 10 Minutes minutes
Cook Time: 30 Minutes minutes
Total Time: 40 minutes
Servings: 4 Servings
Difficulty: Beginner
Cuisine: American
Dietary: Gluten-Free
# Ingredients:
→ The Protein Powerhouse
01 -
2 (5-ounce) cans albacore tuna in water, drained
→ Tangy & Creamy Binder
02 -
3/4 cup plain non-fat Greek yogurt
03 -
2 tbsp fresh lemon juice
04 -
1 tbsp Dijon mustard
05 -
1/2 tsp Worcestershire sauce
→ Crisp Veggie Medley
06 -
1 cup celery, finely diced
07 -
1/2 cup red bell pepper, finely diced
08 -
1/2 cup dill pickles, finely diced
09 -
1/4 cup red onion, finely diced
→ Flavor & Herb Boosters
10 -
2 tbsp fresh dill, chopped
11 -
1 tbsp fresh parsley, chopped
12 -
1 tbsp capers, drained and roughly chopped
13 -
1/2 tsp black pepper
14 -
1/4 tsp salt, or to taste
# Instructions:
01 -
Finely dice 1 cup celery, 1/2 cup red bell pepper, 1/2 cup dill pickles, and 1/4 cup red onion. Roughly chop 2 tbsp fresh dill, 1 tbsp fresh parsley, and 1 tbsp drained capers. This ensures all your fresh components are ready.
02 -
Thoroughly drain 2 (5-ounce) cans albacore tuna in water. Squeeze out as much excess liquid as possible to prevent a watery tuna salad. Transfer the drained tuna to a large mixing bowl.
03 -
In a separate small bowl, whisk together 3/4 cup plain non-fat Greek yogurt, 2 tbsp fresh lemon juice, 1 tbsp Dijon mustard, and 1/2 tsp Worcestershire sauce. This forms the tangy, creamy base for your Quick High Protein No-Mayo Tuna Salad (Meal Prep Ready).
04 -
Add the whisked Greek yogurt mixture to the drained tuna in the large mixing bowl. Use a fork to gently flake the tuna and mix it thoroughly with the creamy binder until well combined.
05 -
Gently fold in the finely diced celery, red bell pepper, dill pickles, and red onion. Incorporate the chopped fresh dill, parsley, and capers. These additions are key to the vibrant flavor of your Quick High Protein No-Mayo Tuna Salad (Meal Prep Ready).
06 -
Season the tuna salad with 1/2 tsp black pepper and 1/4 tsp salt. Mix well and taste, adjusting salt or lemon juice as needed. Proper seasoning enhances all the fresh ingredients in this Quick High Protein No-Mayo Tuna Salad (Meal Prep Ready).
07 -
For optimal flavor and texture, cover the Quick High Protein No-Mayo Tuna Salad (Meal Prep Ready) and refrigerate for at least 30 minutes before serving. This allows the flavors to meld beautifully, making it perfect for meal prep.
# Notes:
01 -
For an extra kick, add a pinch of red pepper flakes to the creamy binder.
02 -
This tuna salad is excellent served in lettuce cups, on whole-wheat crackers, or as a sandwich filling. It's also great stuffed into bell peppers or avocados.
03 -
Store leftovers in an airtight container in the refrigerator for up to 3-4 days, making it ideal for healthy meal prep throughout the week.
04 -
Feel free to experiment with other finely diced vegetables like carrots or finely chopped bell peppers for added crunch and color.
# Tools You'll Need:
01 -
Mixing bowl
02 -
Fork
03 -
Cutting board
04 -
Chef's knife
05 -
Measuring cups
06 -
Measuring spoons
# Nutrition Facts (Per Serving):
Calories: 120 kcal
Total Fat: 1 g
Total Carbohydrate: 6 g
Protein: 20 g