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High Protein Buffalo Tuna Salad

High Protein Buffalo Tuna Salad

High Protein Buffalo Tuna Salad is your new go-to for a quick, healthy, and outrageously flavorful meal. This recipe transforms the humble tuna salad into a zesty, protein-packed powerhouse that’s perfect for lunches, light dinners, or post-workout refueling.
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Prep Time 10 minutes
Cook Time 0 minutes
Total Time 10 minutes
Servings: 2 cans worth
Course: Dinner, Lunch, Salad
Ingredients Equipment Method Notes

Ingredients
  

  • 2 cans (5-6 ounces each) chunk light tuna in water, drained well
  • 1/4 cup plain non-fat Greek yogurt
  • 2 tablespoons buffalo wing sauce use your favorite brand; adjust to spice preference
  • 1 tablespoon finely chopped celery
  • 1 tablespoon finely chopped red onion
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon garlic powder
  • Pinch salt optional, depending on tuna and buffalo sauce sodium
  • Pinch black pepper
Optional additions
  • 1 chopped hard-boiled egg for extra protein
  • finely chopped dill pickles for tang
  • shredded cheddar cheese a sprinkle of

Equipment

  • Medium-sized mixing bowl
  • Fork
  • Airtight container

Method
 

  1. Open both cans of tuna and drain them thoroughly. It’s important to get as much water out as possible for the best texture. Place the drained tuna into a medium-sized mixing bowl.
    2 cans (5-6 ounces each) chunk light tuna in water, drained well
  2. Using a fork, gently flake the tuna into smaller pieces. You don't want it to be mushy, but you also want it broken down enough to mix easily with the other ingredients.
    2 cans (5-6 ounces each) chunk light tuna in water, drained well
  3. To the bowl with the flaked tuna, add the plain non-fat Greek yogurt, buffalo wing sauce, and Dijon mustard. Stir these ingredients together until they are well combined with the tuna.
    2 cans (5-6 ounces each) chunk light tuna in water, drained well, 1/4 cup plain non-fat Greek yogurt, 2 tablespoons buffalo wing sauce, 1 teaspoon Dijon mustard
  4. Add the finely chopped celery and red onion to the bowl. Sprinkle in the garlic powder, salt (if using), and black pepper.
    1 tablespoon finely chopped celery, 1 tablespoon finely chopped red onion, 1/2 teaspoon garlic powder, Pinch salt, Pinch black pepper
  5. Stir all the ingredients together until everything is evenly distributed. Ensure the celery and onion are throughout the salad and the buffalo-yogurt mixture coats the tuna.
  6. Taste the tuna salad and adjust the seasonings as needed. If you prefer it spicier, add a little more buffalo sauce. If it needs more tang, a tiny splash of apple cider vinegar or lemon juice can work wonders. If you're adding optional ingredients like a chopped hard-boiled egg or pickles, gently fold them in now.
    2 tablespoons buffalo wing sauce, 1 chopped hard-boiled egg, finely chopped dill pickles
  7. Your High Protein Buffalo Tuna Salad is ready to be enjoyed!

Notes

Store in an airtight container in the refrigerator for up to 3-4 days. Best served cold or at room temperature. Reheating is not recommended.