This high-protein tuna salad comes together in one bowl with canned tuna, Greek yogurt, and hard-boiled eggs for an extra protein boost. It takes about 15 minutes with zero cooking involved, and it tastes even better the next day once the flavors have had time to sit. For more lunch ideas like this one, check out our full High-Protein Lunch Meal Prep collection.

Why You’ll Love This Recipe

This high-protein tuna salad delivers 32g of protein per serving thanks to canned tuna, Greek yogurt, and chopped hard-boiled eggs working together.
It’s a true no-cook recipe, so there’s no stove or oven needed — just a mixing bowl and a can opener.
This high-protein tuna salad keeps well in the fridge for days, making it one of the easiest proteins to have ready for lunch.
It works just as well scooped onto greens, stuffed into a wrap, or piled on whole-grain bread.
Each batch makes enough for several lunches, so one bowl of this high-protein tuna salad can cover your whole workweek.

Ingredients Overview

Canned tuna is one of the most affordable high-protein foods available, and it’s also a good source of omega-3 fatty acids, according to the NIH Office of Dietary Supplements. Choosing tuna packed in water keeps this recipe light while still delivering a serious protein punch per can.

Greek yogurt replaces most of the mayo you’d find in a traditional tuna salad, adding creaminess and even more protein without heavy added fat. Chopped hard-boiled eggs, crunchy celery, and red onion round out the texture, while a touch of Dijon mustard and lemon juice keep every bite bright.

Step-by-Step Instructions

Follow these simple steps to make your High-Protein Tuna Salad from start to finish:

Drain the canned tuna well and add it to a large mixing bowl, breaking it up into flakes with a fork.
In a small bowl, whisk together the Greek yogurt, mayo, Dijon mustard, and lemon juice until smooth.
Pour the yogurt mixture over the flaked tuna and stir gently to combine.
Fold in the chopped hard-boiled eggs, diced celery, and red onion until evenly distributed.
Season with salt and pepper to taste, adjusting the lemon juice if you’d like extra brightness.
Cover and refrigerate for at least 20 minutes before serving to let the flavors come together.

💡 Pro Tip: For the creamiest high-protein tuna salad, use tuna packed in water rather than oil — it absorbs the yogurt dressing better and keeps the texture light instead of greasy.

Meal Prep & Storage Tips

This high-protein tuna salad is one of the easiest lunches to prep ahead since it only gets better as it chills. Store it in an airtight container in the fridge for up to 4 days. Portion it into individual containers on prep day so lunch is grab-and-go all week. This recipe isn’t freezer-friendly, since both the yogurt and hard-boiled eggs change texture once thawed. If your containers look a little watery after a couple of days, just give the salad a quick stir before eating — the texture settles back out fine.

Variations & Substitutions

Swap the Greek yogurt for plain skyr or low-fat cottage cheese blended smooth if you want a different tangy base. Add diced pickles or capers for extra brightness, or stir in a spoonful of relish for a sweeter twist. Salmon or chicken can also stand in for tuna if you want to rotate proteins while keeping this same high-protein tuna salad formula. A diced apple or grapes can add a touch of sweetness if you prefer a milder flavor.

FAQ

Can I double this High-Protein Tuna Salad recipe? Yes, this recipe doubles or triples easily — just use a larger bowl and keep the same ratio of yogurt dressing to tuna so the texture stays creamy rather than dry.

Is canned tuna a good source of protein? Yes. According to the NIH Office of Dietary Supplements, canned tuna is a lean, affordable protein source that also provides omega-3 fatty acids, making it a smart pick for high-protein meal prep.

What can I serve with tuna salad besides bread? Try it over a bed of mixed greens, scooped with cucumber slices or whole-grain crackers, or stuffed into a lettuce wrap for a lower-carb lunch option — all great ways to serve this high-protein tuna salad without reaching for bread every time.

Can I use fresh cooked tuna instead of canned? Absolutely — flaked leftover grilled or seared tuna works well here. Just make sure it’s fully cooled before mixing so the yogurt dressing doesn’t warm up and separate.

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This high-protein tuna salad proves that a no-cook lunch can still be satisfying, filling, and packed with protein.