High Protein Tuna Salad Recipe From Scratch

I make this high protein tuna salad every week for lunch meal prep. Regular tuna salad lacks the staying power I need after a workout. This version stacks Greek yogurt, cottage cheese, and chickpeas for 38 grams of protein per serving.

Why This High Protein Tuna Salad Works

The combination of albacore tuna, Greek yogurt, and cottage cheese gives this high protein tuna salad a creamy texture without mayo. Each serving lands at 38 grams of protein and stays under 290 calories.

Chickpeas bring fiber and a tender bite that makes the bowl feel like a full meal. Fresh dill, lemon juice, and crunchy bell pepper keep every forkful bright and never bland.

Ingredients

• 2 cans (5 oz each) albacore tuna in water, drained
• 1 can (15 oz) chickpeas, drained and rinsed
• 1/2 cup plain nonfat Greek yogurt
• 1/2 cup low fat cottage cheese
• 1 tablespoon Dijon mustard
• 2 tablespoons fresh lemon juice (about 1 lemon)
• 1/2 cup diced red bell pepper
• 1/3 cup diced celery
• 1/4 cup finely diced red onion
• 2 tablespoons fresh dill, chopped
• 1/2 teaspoon kosher salt
• 1/4 teaspoon black pepper

What You Need for High Protein Tuna Salad

Albacore tuna — solid white albacore packs 20 grams of protein per can. Skipjack or chunk light tuna works fine if that is what you have.

Chickpeas — these add 15 grams of plant protein and 12 grams of fiber to the bowl. White beans or edamame swap in for a similar texture.

Greek yogurt — plain nonfat Greek yogurt replaces mayo and adds 12 grams of protein per half cup. Skyr or 2 percent Greek yogurt also work.

Cottage cheese — low fat cottage cheese brings extra protein and a creamy bind. Blend it smooth if you dislike the curds.

Dijon mustard — Dijon adds tang and depth without sugar. Yellow mustard works in a pinch but tastes sharper.

Fresh dill — dill is the herb that makes tuna salad taste finished. Use 1 teaspoon dried dill if fresh is not in the fridge.

Red bell pepper and celery — both add crunch and natural sweetness. Cucumber or diced apple swap in for a slightly different bite.

How to Make High Protein Tuna Salad

1. Drain the tuna and chickpeas. Pat the tuna dry with a paper towel.
2. Add the chickpeas to a medium bowl. Lightly mash about half of them with a fork.
3. Stir in the Greek yogurt, cottage cheese, Dijon mustard, and lemon juice until smooth.
4. Fold in the flaked tuna and stir until the dressing coats every piece.
5. Add the red bell pepper, celery, red onion, and fresh dill. Stir gently to combine.
6. Season with kosher salt and black pepper. Taste and adjust with more lemon if needed.
7. Chill for 10 minutes before serving for the best flavor and texture.

High Protein Tuna Salad Variations

Avocado High Protein Tuna Salad

Mash one ripe avocado into the dressing in place of the cottage cheese. The healthy fat keeps you full longer and adds a silky finish.

Spicy Buffalo High Protein Tuna Salad

Stir in 2 tablespoons of hot sauce and 1/4 teaspoon of smoked paprika. Top with crumbled blue cheese for a buffalo-style protein bowl.

Mediterranean High Protein Tuna Salad

Swap the dill for fresh parsley and oregano. Add 1/4 cup of chopped Kalamata olives and a handful of diced cucumber for a Greek twist.

Curry High Protein Tuna Salad

Mix 1 teaspoon of curry powder and 1/4 teaspoon of turmeric into the dressing. Fold in 2 tablespoons of golden raisins for sweetness.

Tips for the Best High Protein Tuna Salad

• I drain the tuna firmly between paper towels so the dressing stays thick.
• Mash half the chickpeas for a creamy texture that still has bite.
• Blend the cottage cheese smooth if the curds bother anyone at the table.
• Use solid white albacore tuna for the highest protein count per can.
• Add a pinch of sumac or za’atar for an instant flavor upgrade.
• Let the salad rest 10 minutes so the lemon and dill bloom into every bite.

Make Ahead & Storage

This high protein tuna salad keeps in the fridge for up to four days in an airtight container. I portion it into glass meal prep jars on Sunday for grab-and-go lunches all week.

Freezing is not recommended because the Greek yogurt and cottage cheese separate when thawed. If the salad looks watery after a day, stir in a tablespoon of fresh Greek yogurt to bring it back together.

Common Questions

How much protein is in this high protein tuna salad?

Each serving has 38 grams of protein. The mix of tuna, chickpeas, Greek yogurt, and cottage cheese stacks four protein sources in one bowl.

Can I make high protein tuna salad without mayo?

Yes. This recipe uses Greek yogurt and cottage cheese in place of mayo. The result tastes creamy and tangy with far less fat.

What can I serve with high protein tuna salad?

I scoop it onto whole grain toast, stuff it into a wrap, or pile it on cucumber slices. It also works on top of a green salad with extra lemon.

Is tuna salad good for weight loss?

This high protein tuna salad fits most weight loss plans. One serving has 38 grams of protein and only 285 calories, which keeps hunger down for hours.

Can I use canned chicken instead of tuna?

Yes. Swap the tuna for two 5 ounce cans of drained canned chicken. The protein count stays close to the original recipe.

This high protein tuna salad is the easiest way to hit a 38 gram protein lunch in 10 minutes. Save this recipe and pin it for your next meal prep Sunday.