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Low-Calorie High-Protein Tuna Salad

Low-Calorie High-Protein Tuna Salad

A fresh and healthy tuna salad packed with crunchy vegetables, herbs, and a tangy lemon-mustard dressing. Perfect for a light lunch or high-protein meal prep.
Prep Time 15 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Main Course
Cuisine: American
Calories: 350

Ingredients
  

  • 1 can of tuna drained and flaked, 120g
  • 1/2 cup of diced red onion
  • 1/2 cup of diced cucumber
  • 1/2 cup of diced cherry tomatoes
  • 1/4 cup of chopped fresh parsley
  • 1/4 cup of chopped fresh dill
  • 2 tablespoons of freshly squeezed lemon juice
  • 1 tablespoon of olive oil
  • 1 teaspoon of Dijon mustard
  • 1 teaspoon of chopped fresh mint
  • 1/4 teaspoon of salt
  • 1/4 teaspoon of black pepper
  • 1/4 teaspoon of cayenne pepper optional
  • 1/4 cup of crumbled feta cheese optional

Method
 

  1. Begin by draining the tuna and flaking it into a large salad bowl. The initial sight and smell of the flaked tuna will be quite appealing, trust me!
  2. Next, add the diced red onion, cucumber, and cherry tomatoes to the bowl. The crunch of the vegetables will add a nice texture to the dish.
  3. Now, sprinkle the chopped fresh parsley, dill, and mint over the top of the salad. The freshness of the herbs will be a lovely contrast to the protein-rich tuna.
  4. Drizzle the freshly squeezed lemon juice, olive oil, Dijon mustard, salt, black pepper, and cayenne pepper (if using) over the salad. The tanginess of the lemon juice will bring all the flavours together beautifully.
  5. Mix the salad well, ensuring all the ingredients are evenly distributed. The sound of the spoon scooping through the salad will be quite satisfying.
  6. Taste and adjust the seasoning as needed. You can also add a sprinkle of feta cheese if you prefer a bit of extra flavour.
  7. Transfer the salad to an airtight container and refrigerate for at least 30 minutes to allow the flavours to meld together.
  8. When ready to serve, give the salad a good stir and scoop it into individual portions. The aroma of the fresh herbs will be enticing, and you'll be eager to dig in!

Notes

The optional cayenne pepper and feta cheese add extra flavor. For best taste, refrigerate at least 30 minutes before serving.