High Protein Tuna Salad
Tuna salad is a simple, classic go-to lunch, and this recipe provides you with additional protein and uses lighter ingredients so you can feel your best! Perfect for a sandwich, on crackers, in a wrap, or as a snack!
What You’ll Need
2 5 oz. cans tuna, drained
2 hard-boiled eggs
1/4 cup plain greek yogurt
1-2 tbsp mayonnaise
2-3 tbsp relish
1 tbsp of lemon juice
salt
pepper
garlic powder
Instructions
Drain tuna.
In a medium bowl, combine all of the ingredients listed above, toss together breaking up any large chunks of tuna
Eat right away or chill in the fridge before enjoying!
Ways To Eat Tuna Salad
There’s really no wrong way to eat tuna salad and that’s the beauty of it! But here are some ways to create a well-balanced meal (or snack) using tuna salad!
On a sandwich: using whole wheat bread for complex carbohydrates to provide you additional protein, fiber, and micronutrients! Add on spinach, tomatoes, onions, avocado, and anything else that makes your heart happy
In a wrap: grab a whole wheat or high-fiber tortilla and add your tuna salad with crunchy vegetables for a nice and cool meal
With crackers or chips: enjoy this salad as a snack paring it with whole grain crackers, tortilla chips, or corn chips for additional crunch and carbohydrates!
On a bed of greens: start with some mixed greens, shredded carrots, bell peppers, tomatoes, and of course, a scoop (or two) of tuna salad for a lighter meal
Nutritional Benefits
Tuna is an inexpensive, pantry staple and it’s of good reason! Tuna is packed full of protein (~30 grams in a 5 ounce can) which can help you stay full for longer, repair muscles, and aid in a healthy digestion. Tuna is also packed with Omega-3 fatty acids, especially DHA (docosahexaenoic acid) which is important for heart and brain health. Fish, like tuna, also provide your bones with necessary nutrients like Vitamin D.
The Dietary Guidelines for Americans recommends adults get at least 8 ounces of fish/seafood per week.
Choosing fish/seafood choices that lower in mercury is always best, especially those who are pregnant or breastfeeding. For tuna, lower mercury choices would be skipjack, albacore, or yellowfin. This chart provides you with a list of fish/seafood that are best for lower-mercury options.
