How To Make Tuna Salad (High Protein + Low Carb!)
This high-protein, low-carb keto friendly tuna salad is one of those recipes you’ll make on repeat! It’s perfect on its own for a light, satisfying lunch, but also works brilliantly in wraps, sandwiches, or served with crackers or veggie sticks.
Quick to mix up and easy to customize, it’s a healthy lunchtime staple you’ll be glad to have in your fridge.
It’s got just 220 calories and 20g of protein per serving, and it’s super simple yet creamy, filling, and oh-so-satisfying. I’ve made it for all kinds of occasions, from solo workday lunches when I want to grab something fast and healthy with no cooking required, to loading it up on little crostini bites to serve as an appetizer when entertaining. Seriously, you really can’t go wrong with this one!
Ingredients
- Canned tuna in oil: Tuna in oil adds richness and better flavor than water-packed, but the key is to drain it really well so your salad isn’t soggy.
- Mayonnaise: Classic, creamy, and holds everything together. Use your favorite brand—or swap for Greek yogurt if you’re going lighter.
- Black pepper: Adjust to your liking—freshly cracked is best
- Finely chopped onion: A little goes a long way. This adds depth without overpowering the whole thing.
- Chopped red bell pepper: Sweet, crisp, and colorful—adds texture and balance. Yellow or orange peppers work too.
- Lemon juice: For brightness and a little tang to cut the richness. Taste and add more if needed.
- Chopped parsley or dill: Either herb works—parsley keeps it neutral, dill gives it that classic deli salad vibe.
- Salt: Just enough to round out the flavors. Start small and adjust if needed after mixing.
How To Make Tuna Salad
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Flake the tuna: Drain your tuna well, then pop it into a large bowl and flake it with a fork so it’s nice and broken up.
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Add the good stuff: Toss in the chopped red bell pepper, onion, parsley, a squeeze of lemon juice, a few cracks of black pepper, and a spoonful of mayo.
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Mix it up: Stir everything together until it’s creamy and evenly combined.
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Taste + tweak: Give it a taste and adjust as needed—more lemon juice, extra pepper, or a handful of fresh herbs if you’re feeling fancy.
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Serve or chill: You can serve it right away, but letting it chill for 15–20 minutes makes the flavors even better. Totally worth the wait.
Storage
Store your tuna salad in an airtight container in the fridge for up to 3 days. Give it a quick stir before serving, and you’re good to go. (Pro tip: it’s even better the next day once the flavors have had time to hang out.)
Serving Ideas
Tuna salad is the ultimate versatile snack-meal situation. Here are a few easy ways to serve it up:
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On toast or a sandwich – Keep it classic with lettuce and tomato, or go open-faced on sourdough with a sprinkle of chili flakes.
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In lettuce wraps – Light, fresh, and perfect for low-carb lunches.
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Stuffed into a pita or wrap – Add some cucumber and greens for crunch.
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With crackers or rice cakes – A quick and easy snack plate that feels like lunch.
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On top of a salad – Spoon it over mixed greens with a little extra lemon juice and olive oil for dressing.
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Scooped with veggie sticks – Carrots, celery, bell pepper strips—crunchy, colorful, and totally satisfying.
Basically: if it can hold tuna salad, it’s fair game.
Variations
Tuna salad is one of those recipes you can tweak endlessly depending on your mood, what’s in the fridge, or how fancy you’re feeling. Here are a few easy ways to change it up:
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Add chopped celery – For extra crunch and a bit of classic deli salad energy.
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Mix in a little Dijon mustard – Adds a tangy kick that plays really well with the mayo.
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Swap the herbs – Try chives, basil, or even a little tarragon if you’re feeling bold.
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Stir in chopped pickles or capers – A briny boost that cuts through the richness.
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Go spicy – Add a dash of hot sauce or a pinch of chili flakes for some heat.
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Make it creamy + tangy – Swap half the mayo for Greek yogurt or sour cream for a lighter twist.
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Add chopped hard-boiled egg – Turns it into more of a tuna-egg mashup, and ups the protein too.
Basically, once you’ve got the base down, the possibilities are wide open.
Tuna Salad
Ingredients
- 2 cans tuna in oil drained very well
- 1/3 cup mayonnaise
- 1/4 tsp black pepper add more to taste
- 1-2 tbsp finely chopped onion
- 1/2 cup chopped red bell pepper or any other color
- 1-2 tsp lemon juice
- 1 tbsp chopped parsley or dill
- Pinch of salt
Instructions
- Flake the tuna: Drain your tuna well, then pop it into a large bowl and flake it with a fork so it’s nice and broken up.
- Add the good stuff: Toss in the chopped red bell pepper, onion, parsley, a squeeze of lemon juice, a few cracks of black pepper, and a spoonful of mayo.
- Mix it up: Stir everything together until it’s creamy and evenly combined.
- Taste + tweak: Give it a taste and adjust as needed—more lemon juice, extra pepper, or a handful of fresh herbs if you’re feeling fancy.
- Serve or chill: You can serve it right away, but letting it chill for 15–20 minutes makes the flavors even better. Totally worth the wait.
Nutrition
If you try this tuna salad, I’d love to hear what you think! Don’t forget to leave a rating and drop a comment below — it really helps others find the recipe, and I always enjoy hearing how you served it.
