Tuna Power Up the Ultimate Highprotein Salad
Recipe Introduction
Quick Hook
Fancy a High Protein Tuna Salad that actually excites your taste buds? I used to think tuna salad was, well, a bit bland.
But this recipe changed everything! It's packed with flavour and protein.
Brief Overview
Tuna salad, a classic American staple, gets a healthy makeover here. This recipe is dead easy and takes about 15 minutes.
It makes 2 servings. Perfect for a quick lunch or a post workout food.
Main Benefits
It's crammed with protein (35g per serving, roughly) to keep you full. The High Protein Tuna Salad makes it a perfect summer lunch , especially after a gym session.
What makes this recipe special? The creamy avocado and tangy Greek yogurt combo.
Why This Tuna Salad Rocks!
Honestly, this isn't your nan's tuna salad. This Healthy Tuna Salad Recipe has so much going for it. Think flavour, protein, and good fats. This one ticks all boxes.
It's a fantastic High Protein option for a quick lunch. Ditching the mayo for avocado and Greek yogurt is a game changer. You can have guilt free deliciousness.
A Tuna Salad Adventure: The Journey
I remember the first time I made this. Oh my gosh! I was skeptical about the Greek yogurt. Would it be weird? Nope! It adds a lovely tang.
This Greek Yogurt Tuna Salad is way better than the mayo version.
This Avocado Tuna Salad is loaded with good fats. Plus, the added Tuna Salad with Egg just pumps up the protein levels! It's one of my Healthy High Protein Lunch Ideas go-tos.
Ingredients & Equipment
Right then, let's sort out what you'll need for this High Protein Tuna Salad . Honestly, it's dead simple. We're ditching the gloopy mayo for something far more exciting.
This healthy tuna salad recipe is about to become your new go-to!
Main Ingredients
- Tuna: 2 cans ( 5 ounces/142g each ) of tuna in water, drained. Skipjack or albacore are fab! Quality is key; look for sustainably sourced stuff.
- Avocado: 1 ripe avocado, mashed ( about 1/2 cup/113g ). It must be ripe! Rock hard avocados need not apply.
- Greek Yogurt: 1/4 cup (57g) plain nonfat Greek yogurt. This is our secret weapon for creaminess and high protein .
- Lemon Juice: 1 tablespoon (15ml) , freshly squeezed. Bottled stuff just isn't the same, you know?
- Olive Oil: 1 tablespoon (15ml) extra virgin olive oil.
- Red Onion: 1/4 cup (30g) finely diced. Adds a bit of zing.
- Celery: 1/4 cup (25g) chopped. Adds crunch. Try cucumber instead.
- Parsley: 2 tablespoons (15g) chopped fresh parsley. Or 1 tablespoon dried.
- Dijon Mustard: 1 tablespoon (10g) .
- Hard Boiled Egg: 1, chopped. For that extra protein kick!
- Salt and pepper to taste.
This Greek yogurt tuna salad is honestly a game changer. Forget those boring, bland salads. This packs a punch! It's one of my favourite healthy high protein lunch ideas .
Seasoning Notes
Forget boring flavors! This salad sings. Dijon mustard gives it a slight tang. Fresh lemon juice brightens everything up. The red onion adds a bit of bite.
Salt and pepper are your friends. Don't be shy with them! Add a pinch of red pepper flakes for heat.
Consider sun-dried tomatoes or olives for a Mediterranean twist.
Equipment Needed
You don't need a fancy kitchen for this, mate.
- Can opener: Obviously!
- Cutting board and chef's knife: For chopping those veggies.
- Mixing bowl: To bring it all together.
- Fork: For mashing that avocado and mixing everything up.
- Measuring cups and spoons: For precise measurements.
Honestly, that's it. No need for any fancy gadgets. This summer lunch is all about simplicity and flavour. Plus, it's perfect post workout food ! Give this avocado tuna salad a go and tell me what you think.
Tuna Power Up: Let's Get Cooking!
Honestly, who doesn't love a good tuna salad? But let's ditch the sad, mayo drenched stuff. We're making a High Protein Tuna Salad that’s actually good for you and tastes amazing.
This isn't your nan's tuna salad, it is an High Protein Salad .
Prep Steps: Mise en Place, Inn’it?
First things first, get organised! Drain your 2 cans of tuna. Chop your 1/4 cup of red onion and 1/4 cup of celery.
Mince the 2 tablespoons of parsley. Hard boil your egg in advance if you haven't. Mash up your 1/2 cup of avocado, and you will be cooking with gas! Saves you faffing about later.
Safety reminder: Watch your fingers with that knife.
step-by-step: Easy Peasy
Here's how to nail this Healthy Tuna Salad Recipe :
- Drain those 2 cans of tuna properly. Soggy salad? No thanks!
- Mash up 1/2 cup of avocado in a bowl. Get it nice and creamy.
- Whisk in 1/4 cup of Greek yogurt, 1 tablespoon of lemon juice, 1 tablespoon of olive oil, and 1 tablespoon of Dijon mustard.
- Flake in the tuna, 1/4 cup of red onion, 1/4 cup of celery, parsley and a chopped hard boiled egg.
- Gently mix it all. Don’t go mad no one likes mush. Season with salt and pepper to taste.
- Have a taste. Does it need more lemon or seasoning? Now’s your chance.
- Serve with whatever you fancy.
Pro Tips: Get Your Chef On
Don’t overmix! Seriously, gently fold the ingredients. Also, chilling for 30 minutes helps the flavours meld. For a twist, try adding a pinch of red pepper flakes or a dash of sriracha.
Makes it even more special Post Workout Food . This Avocado Tuna Salad is perfect!
There you have it. A cracking High Protein Tuna Salad that’s quick, easy and good for you. Perfect for lunch or even a quick dinner.
A great Summer Lunch , innit? You know? This easy Tuna Salad with Egg recipe is definitely one to add to your repertoire of Healthy High Protein Lunch Ideas .
Recipe Notes for Your Tuna Power Up
So, you're about to whip up this High Protein Tuna Salad ? Ace! Here are a few extra bits and bobs to make sure it turns out smashing.
Honestly, this recipe is so easy, it’s practically foolproof. I love making this after a good workout it's one of my go-to Post Workout Food options.
Serving Suggestions: Making it Look Mint
Right, let’s get fancy. For a classy vibe, try serving this Healthy Tuna Salad Recipe in scooped out avocado halves. It looks dead posh! Alternatively, spread it on whole wheat crackers or serve it in lettuce wraps for a lighter option.
Don't forget a squeeze of lemon to brighten it up, it's one of my Healthy High Protein Lunch Ideas that will never fail you.
Storage Tips: Keepin' it Fresh, Mate
Pop any leftover Greek Yogurt Tuna Salad into an airtight container. It'll keep in the fridge for up to 2 days.
I wouldn't recommend freezing it, though. The avocado can get a bit weird. When reheating, just give it a good stir.
The flavors actually develop overnight, so it's even better the next day.
Variations: A Little Bit Different
Fancy a change? For a spicy kick, add a pinch of red pepper flakes. You could also swap the celery for diced cucumber for something a bit fresher.
And if you're not a fan of Greek yogurt, try mashing some white beans instead. It gives you that creaminess and ups the High Protein content! This makes for great High Protein Salads , no matter how you tweak it.
Nutrition Basics: Goodness in Every Bite
This Avocado Tuna Salad isn't just tasty, it's good for you too! You're looking at around 35 grams of protein per serving, which is brilliant for muscle recovery.
It's also packed with healthy fats from the avocado. It is your perfect Summer Lunch because it's light, yet filling.
Always consult a dietician.
High Protein Tuna Salad is a cracking way to get your protein in, and it's incredibly versatile. Don't be afraid to experiment with different flavours! Happy cooking, you legend.
Frequently Asked Questions
Is this High Protein Tuna Salad actually healthy? I'm watching my waistline, you know!
Absolutely! This recipe ditches the heavy mayo for avocado and Greek yogurt, bumping up the protein and healthy fats while keeping the calories in check. Plus, with the added veggies, you're getting a good dose of vitamins and fiber.
Think of it as a guilt free way to enjoy a classic almost like having your cake and eating it!
Can I make this High Protein Tuna Salad ahead of time? I'm all about that meal prep life!
You bet! This tuna salad is great for meal prepping. Just be aware that the avocado might brown slightly, although the lemon juice helps slow that down. I recommend storing it in an airtight container in the fridge for up to 2 days. Give it a good stir before serving, and you're good to go sorted!
I'm not a fan of Greek yogurt. Can I substitute something else in this High Protein Tuna Salad?
No worries, we've got options! If Greek yogurt isn't your cuppa tea, try using mashed white beans or even tahini for a similar creamy texture and a protein boost. You could also use Avocado Oil Mayonnaise as well.
Keep in mind the taste and nutritional profile will be slightly different, so adjust the seasonings to your liking. Experiment and find what works best for you it's your culinary adventure!
Any tips for making sure my High Protein Tuna Salad isn't watery? Nobody likes a soggy salad!
The key is to really drain the tuna well give it a good squeeze! Also, don't overmix the ingredients, as that can release more moisture. If you're still worried, you can pat the diced celery and red onion dry with a paper towel before adding them.
A little extra effort here can prevent a soggy situation; no one likes a soggy bottom!
What are some fun variations I can try with this High Protein Tuna Salad recipe? I'm feeling adventurous!
Feeling fancy, are we? Try a Mediterranean twist with sun-dried tomatoes, Kalamata olives, and a sprinkle of feta. Or, spice things up with a pinch of red pepper flakes or a dash of sriracha for a fiery kick. If you are after a refreshing bite, dice some cucumber instead of celery.
The possibilities are endless, so get creative and make it your own special blend think of it as your culinary signature!
I'm on a tight budget. Is there a more affordable way to make this High Protein Tuna Salad?
Absolutely! Canned tuna can be a bit pricey, so look for sales or opt for store brands. Instead of fresh herbs, use dried ones they're cheaper and last longer. Also, eggs are optional and only included for extra protein; if you do use eggs, be sure to buy them in bulk.
You can also replace the avocado with a smaller amount of a cheaper healthy fat, like a tablespoon of olive oil. Saving money doesn't mean sacrificing flavor it just requires a bit of savvy shopping!
Tuna Power Up The Ultimate Highprotein Salad
Ingredients:
Instructions:
Nutrition Facts:
| Calories | 350 calories |
|---|---|
| Fat | 20g |
| Fiber | 5g |
