Sweet and Spicy Tuna Salad
This Sweet and Spicy Tuna Salad delivers 17g protein and 166 calories per serving, prepping in minimal time across just 2 portions. The low calorie density works for refeed days or as a macro-friendly lunch between training sessions. Keep it on standby for rapid protein hits without kitchen time.
Ingredients
- •Canned Tuna(142g)
- •Carrots
- •Green Onion (Scallion)
- •Brown sugar(10g)
- •Olive oil(10g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Vinegar, Apple Cider(8g)
- •Cayenne Pepper, Ground(1g)
- •Garlic powder(3g)
- •Paprika, Smoked(3g)
- •1/4 tsp salt ($0.02)
- •freshly cracked pepper ($0.03)
Instructions
- 1Drain the tuna thoroughly over a fine-mesh strainer, pressing gently with a fork to remove excess water, then transfer to a large mixing bowl.
- 2Shred the carrots using a box grater or food processor fitted with the shredding blade, then thinly slice the green onions on a slight bias, keeping white and green parts separate.
- 3Add the shredded carrots, white parts of the green onions, brown sugar, olive oil, apple cider vinegar, cayenne pepper, garlic powder, and smoked paprika to the bowl with the tuna.
- 4Stir vigorously for 1–2 minutes until all ingredients are evenly distributed and the brown sugar begins to dissolve into the dressing.
- 5Let the mixture sit at room temperature for 5 minutes to allow flavors to meld, then taste and adjust seasoning with salt and freshly cracked pepper as needed.
- 6Divide the sweet and spicy tuna salad evenly into 2 airtight containers while still at room temperature, then top each portion with the reserved green onion slices.
- 7Seal containers and refrigerate for up to 3 days, or serve immediately if eating fresh.
Nutrition — Per Serving
166
calories
17g
protein
7g
fat
- Carbohydrates
- 7g
- Saturated fat
- 1.3g
- Sodium
- 271 mg
- Dietary fiber
- 0.8g
2 servings per batch · ~89g each
Macro data sourced from USDA FoodData Central
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How much protein does Sweet and Spicy Tuna Salad have per serving?
Each serving contains 17g of protein at only 166 calories, delivering a lean, nutrient-dense lunch option. The macro breakdown is 7g fat and 7g carbs per serving.
How long does Sweet and Spicy Tuna Salad take to prep?
This recipe is quick prep and yields 2 servings, so you can assemble fresh lunches multiple times per week in minimal time. Total active time is under 15 minutes.
Is Sweet and Spicy Tuna Salad good for fat loss?
At 166 calories with 17g protein per serving, this recipe is optimal for fat loss phases where maintaining satiety on a calorie deficit is the goal. The minimal fat (7g) and carbs (7g) allow you to fit this into strict macro targets.
