High-Protein Tuna Salad

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As someone always on the go and on a muscle building and fitness journey, I know how tough it can be to whip up healthy meals every day. That's why I love making a big batch of High-Protein Tuna and Greek Yoghurt Salad at the start of the week. It’s not just easy to make, it’s packed with nutrients that keep me fueled and feeling good.

This salad combines flaked tuna with creamy Greek yoghurt, replacing the usual mayo with a healthier option that doesn’t skimp on texture or taste and adds even more protein to an already protein-filled salad. The addition of fresh veggies like spinach, green onions, and cherry tomatoes means each bite is packed with vitamins and fiber. It’s a full meal in a bowl that keeps you satisfied without feeling heavy.

What I appreciate most about this salad is its versatility and convenience. Make it once, and you have a ready-to-eat meal for the next several days. It’s perfect for a quick lunch in between meetings, a post-workout snack, or a light dinner when you’re too tired to cook. Plus, you can easily swap in different veggies or add extras like nuts or seeds to mix things up, or eat it in a sandwich! You can even go as far as completely replacing your protein choice, using chicken or even shrimp!

This salad is particularly great for anyone looking to eat healthier without spending hours in the kitchen. It supports weight management, muscle maintenance, and overall well-being. It’s proof that with a little prep, you can enjoy delicious, nutritious meals all week long.

Try it out, and see just how easy and tasty eating healthy can be. :)

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High-Protein Tuna Salad

Yield: 8-12

Author: Yasmeen's Kitchen Diary

Prep time: 1 HourTotal time: 1 Hour

This High-Protein Tuna and Greek Yoghurt Salad is great for meal prep and can be made ahead for the week. Just mix the ingredients, store it in the fridge, and you've got a quick, protein-packed meal ready whenever you need it. It's perfect for busy days when you need something healthy and filling.

Ingredients

• 1.27 canned tuna
• 200 g (¾ cup) Greek yoghurt
• 5 handfuls baby spinach
• 2 bunches green onions
• 5 shallots, diced and pickled in apple cider vinegar for at least 10 minutes
• 100 g cherry tomatoes
• 1-2 tbsp light mayonnaise
• 1 tsp Dijon mustard
• 1 tsp Grainy mustard
• 1 tsp black pepper
• Salt, to taste
• Lemon juice, to taste
• Lemon zest, optional

Instructions

1. In a large mixing bowl, combine all ingredients.
2. Mix well to ensure the Greek yoghurt and condiments evenly coat the tuna and vegetables.
3. Adjust seasoning as desired with salt, pepper, or additional herbs.
4. Perfect as a quick, high-protein snack or a nutritious breakfast option. Simply scoop out your desired amount and enjoy alone or with bread!

Notes

Storage:

Transfer the salad to an airtight container. It can be stored in the refrigerator for up to 3-4 days.

Vegetables are optional, you can customize it according to your favorite vegetables and add the quantities that you prefer according to your preference and taste.

You can replace the spinach with lettuce, add parsley or bell peppers, the list goes on. It is an extremely customizable recipe!

Nutrition Facts

Calories

106

Fat (grams)

0.99 g

Sat. Fat (grams)

0.25 g

Carbs (grams)

0.97 g

Fiber (grams)

0.11 g

Net carbs

0.86 g

Sugar (grams)

0.69 g

Protein (grams)

23 g

Sodium (milligrams)

48 mg

Cholesterol (grams)

29.5 mg

These nutritional facts reflect a serving of 100 grams.

www.yasmeenskitchendiary.com/recipe/high-protein-tuna-salad

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healthy, meal prep, salads, high-protein

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Bon appétit!