Protein Packed Tuna Salad

My tuna intake went from 0 to 60 when I started tracking my macros. I never realized how canned tuna is such a solid go to. It’s got loads of protein, is low in fat and packed with essential nutrients like omega-3 fatty acids, potassium, magnesium, iron, vitamin A, B6 and B12. Plus it’s totally cost effective and you can make tuna salad in a big batch at the beginning of the week and eat off it for days. Put it on salads, scoop it up with crackers, toss it in a wrap- the options are endless!

My old tuna salad was the traditional kind that we all know and love. You know the one. It’s full of mayonnaise and sugar. I was surprised at how easy it was to reinvent it by using nonfat greek yogurt and adding in red wine vinegar and mustard for a little bit more of a punch. The greek yogurt not only makes it more healthy, it adds even more protein to the dish. Feel free to add celery or even apples for some added crunch. If you have enough fats available in your day, this is extra delicious if you smoosh in some avocado. You’ll get much healthier fats into your diet then you would be with store bought mayo and it makes it fabulously creamy. Tuna with crackers or on a wrap is typically my go to lunch, but for busy nights I also love to make open faced tuna sandwiches by layering tuna, turkey bacon, tomato and sharp cheddar cheese on some toasted whole grain bread and then popping it under the broiler for a few minutes to melt the cheese. It’s SO good.


3 cans tuna in water, drained
1 T sweet relish
2 T nonfat plain greek yogurt
1 T red wine vinegar
1 T dijon or plain mustard
salt and pepper to taste
2T chopped red onion


  • In a medium sized bowl, combine all ingredients.
  • Taste test and adjust to your liking.
  • Serve in one of the many ways listed above!

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