Classic Tuna Salad – High Protein, Low Calorie
Light tuna salad with celery, lemon, and a touch of mayo. 300 calories with 35g protein — a quick protein-packed lunch in 10 minutes.
Why You'll Love This Tuna Salad Recipe
Light tuna salad with celery, lemon, and a touch of mayo. 300 calories with 35g protein — a quick protein-packed lunch in 10 minutes. This recipe is designed to be simple, nutritious, and satisfying — perfect for meal prep or a quick homemade meal. With 35g protein, 6g carbs, and 16g fat per serving, it fits seamlessly into a balanced diet.
Nutrition Breakdown
Each serving delivers 300 calories with a solid macronutrient profile. Whether you're tracking macros for muscle gain, fat loss, or general health, this recipe keeps you on target without sacrificing flavor.
Ingredients
- 2 cans (300 g total) Canned tuna (drained)
- 2 stalks Celery (diced)
- 2 tbsp Light mayonnaise
- 1 tbsp Lemon juice
- 1 tsp Dijon mustard
- to taste Salt & pepper
Instructions
Drain and flake
Drain the tuna well and flake with a fork in a mixing bowl.
Mix
Add celery, mayo, lemon juice, and mustard. Mix gently until combined. Season with salt and pepper.
Serve
Serve on toasted bread, in a wrap, over greens, or stuffed in avocado halves. Keeps in the fridge for 3 days.
Recipe Notes & Tips
- — Drain the tuna very well — excess liquid makes the salad watery.
- — Add a teaspoon of capers or chopped pickles for a tangy pop.
- — Use Greek yogurt instead of mayo for fewer calories and more protein.
Variations
- Low-carb version: Reduce or swap the carb source for extra vegetables or cauliflower rice.
- Higher protein: Add an extra serving of protein or a side of Greek yogurt.
Common Mistakes to Avoid
- Overcooking: Watch the timing carefully — overcooked ingredients lose texture and nutrients.
- Under-seasoning: Healthy food should still taste great. Don't skip the seasoning step.
How to Store
Store in an airtight container in the refrigerator for up to 3-4 days. Reheat gently in the microwave or on the stovetop.
What to Serve With This
- Side salad: A fresh green salad with lemon vinaigrette adds volume and vitamins.
- Water or herbal tea: Stay hydrated with a calorie-free beverage to complement this meal.
Final Thoughts
This Tuna Salad recipe proves that healthy eating doesn't have to be complicated. With simple ingredients and minimal prep time, you can enjoy a nutritious lunch that supports your fitness goals. Bookmark this recipe and add it to your weekly rotation.
Frequently Asked Questions
Is canned tuna healthy?
Yes. Canned tuna is high in protein, omega-3s, and B vitamins while being low in calories. Choose chunk light tuna packed in water for the leanest option.
How often can I eat tuna?
The FDA recommends 2-3 servings of low-mercury fish per week. Light tuna has less mercury than albacore. For most adults, 2-3 tuna salads per week is safe.
How do I make tuna salad without mayo?
Use mashed avocado, Greek yogurt, or a mix of olive oil and lemon juice. Each gives a different flavor profile while reducing calories and saturated fat.
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