Italian Tuna Salad
This Italian Tuna Salad delivers 18g protein and 188 calories per serving — a lean, low-calorie lunch. Quick-preps 6 servings on the stovetop and holds reliably throughout the week. Use it as a filler meal during fat-loss phases or between higher-protein meals.
Ingredients
- •Tomatoes, Sun-Dried, Packed In Oil(80g)
- •Beans, Cannellini, Canned, Drained
- •Greek Yogurt (Nonfat)(120g)
Plain Greek yogurt — nonfat (0%) or low-fat (2%). Not regular yogurt.
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Lemon Juice, Fresh(4g)
- •1 teaspoon kosher salt
- •1/2 teaspoon ground black pepper
- •Onion powder(1g)
- •Canned Tuna(340g)
- •Celery(1200g)
- •Capers, Canned, Drained(45g)
- •Parsley, Fresh(30g)
- •English Muffins, Plain
- •Spinach
Instructions
- 1Place the dry-packed sun-dried tomatoes in a small bowl and cover with hot water. Set aside to reconstitute while you prepare the rest of the salad.
- 2To a food processor fitted with a steel blade, add 3/4 cup of the beans and the Greek yogurt. Blend until the beans start to become broken up and combined with the yogurt, stopping to scrape down the bowl as needed. Add the olive oil, lemon zest and juice, salt, pepper, and onion powder. Process until smooth, scraping down the bowl once or twice as needed.
- 3In a large mixing bowl, flake the tuna, leaving it fairly chunky. Add the celery, capers, parsley, and remaining beans.
- 4Drain the sun-dried tomatoes and pat dry. Add them to the bowl with the tuna mixture.
- 5Pour the Greek yogurt dressing over the top. With a spatula, gently stir to combine. Switch to a fork, continuing to stir and using the fork to break apart any clumps of ingredients that are sticking together, until the ingredients are evenly distributed.
- 6Serve however you like: open face on toasted English muffins or toasted bread topped with arugula (our favorite), on whole grain bread with arugula or spinach as a sandwich, over a bed of greens, or however you like.
Nutrition — Per Serving
188
calories
18g
protein
9g
fat
- Carbohydrates
- 11g
- Saturated fat
- 1.5g
- Sodium
- 596 mg
- Dietary fiber
- 4.5g
6 servings per batch · ~308g each
Macro data sourced from USDA FoodData Central
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How much protein does Italian Tuna Salad have per serving?
Each serving provides 18g of protein and only 188 calories, with 9g fat and 11g carbs. This is a lean, low-calorie option suited for high-volume eating without spiking daily totals.
How long does Italian Tuna Salad take to prep?
Italian Tuna Salad qualifies as quick prep and makes 6 servings in one batch, so you can prepare an entire week of lunches with minimal stovetop time. The ingredient list is short, keeping total prep time under 15 minutes.
Is Italian Tuna Salad good for fat loss?
At 188 calories and only 18g protein per serving, this recipe works best as a side or light lunch option rather than a standalone meal for fat loss. Pair it with additional protein sources or carbs to round out your macros for the day.
