High Protein Sweet Pea Tuna Salad

⏱️ Time Breakdown

• Prep Time: 10 minutes
• Cook Time: 0 minutes
• Total Time: 10 minutes
• Servings: 2-3 servings

📝 Ingredients List

• 2 cans (5 oz each) wild-caught tuna in water, drained
• 1 cup frozen sweet peas, thawed
• 1/4 cup finely diced red onion
• 1/2 cup Greek yogurt (plain, non-fat)
• 1 tablespoon Dijon mustard
• 1 tablespoon fresh lemon juice
• 1/4 teaspoon garlic powder
• Salt and black pepper to taste
• Optional: 1 tablespoon chopped fresh dill

✨ Kitchen Tools You’ll Need

This recipe doesn’t require fancy gadgets, just a few reliable kitchen basics to keep everything simple and stress-free.

• Small colander (for draining tuna and peas)
• Medium mixing bowl
• Sharp knife
• Cutting board
• Measuring cups & spoons
• Fork or spatula for mixing

Step-by-Step Beginner-Friendly Instructions

1. Drain the Base: Place your canned tuna and thawed sweet peas into a colander. Gently press the tuna to ensure all excess water is removed to prevent a watery salad. 🥄
2. Combine Ingredients: In your medium mixing bowl, whisk together the Greek yogurt, Dijon mustard, lemon juice, garlic powder, and fresh dill until the dressing is smooth and glossy.
3. Mix it Up: Add the drained tuna, peas, and diced red onion to the bowl. Fold the ingredients together using a spatula until everything is evenly coated in the creamy dressing.
4. Season and Serve: Taste your salad and add salt and pepper as needed. Serve immediately over a bed of greens or as a hearty sandwich filling! ✨

💡 Pro Tips Section

• Storage: Keep your salad in an airtight container in the refrigerator for up to 3 days. It stays fresh and delicious for your mid-week lunches.
• Texture Tip: If you prefer extra crunch, add diced celery or finely chopped cucumber to the mix.
• Protein Boost: For an even higher protein content, fold in a chopped hard-boiled egg.

Variations

You can easily switch up the flavor profile of this salad. Try adding a dash of smoked paprika for a hint of warmth, or stir in some capers for a Mediterranean-inspired brine. If you prefer a lighter base, you can use a mix of avocado mash and Greek yogurt.

FAQ

Can I use mayonnaise instead of Greek yogurt? Yes, although Greek yogurt provides a massive protein boost, mayonnaise can be used for a more traditional, richer flavor.

Is this recipe keto-friendly? Yes! By omitting the peas, you can further lower the carb count, though peas provide a healthy dose of fiber.