Tuna Lentil Salad
This Tuna Lentil Salad packs 18g protein and 365 calories per serving, combining two plant-protein sources into a genuinely high-protein lunch. Quick-preps 2 servings on the stovetop, making it ideal for same-day meal prep or a filling midday refeed. Supports muscle recovery without the prep burden of traditional multi-ingredient meals.
Ingredients
- •Lentils, Dry(120g)
- •Mayonnaise, Regular(30g)
- •Mustard, Dijon(5g)
Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.
- •Orange Zest(15g)
- •Lemon Juice, Fresh(30g)
- •½ teaspoon kosher salt
- •¼ Teaspoon Freshly Cracked Black Pepper, Plus More For Serving
- •Dill, Fresh(15g)
- •Canned Tuna
- •Yellow Onion(60g)
- •Capers, Canned, Drained(60g)
- •Basil, Fresh(60g)
- •Parsley, Fresh(60g)
- •Endive
- •Seeded Crackers, For Serving (Optional)
Instructions
- 1Fill a medium pot with water and bring to a boil over high heat. Add the lentils and cook until tender, 25-30 minutes. Drain and set aside.
- 2Meanwhile, in a small bowl, combine the mayonnaise, Dijon, lemon zest, lemon juice, salt, pepper, and dill.
- 3In a medium bowl, combine the lentils, tuna, red onion, capers, basil, parsley, and dressing. Toss to coat.
- 4If using, serve with crackers or endive for scooping. Store refrigerated in an airtight container for up to 3 days.
Nutrition — Per Serving
365
calories
18g
protein
13g
fat
- Carbohydrates
- 49g
- Saturated fat
- 2.0g
- Sodium
- 857 mg
- Dietary fiber
- 10.4g
2 servings per batch · ~228g each
Macro data sourced from USDA FoodData Central
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How much protein does Tuna Lentil Salad have per serving?
Each serving delivers 18g of protein with 365 calories, split across 13g fat and 49g carbs. The legume-based carbs provide both fiber and sustained energy.
How long does Tuna Lentil Salad take to prep?
This is a quick prep recipe yielding 2 servings on the stovetop, making it ideal for individual or couple meal prep sessions.
Is Tuna Lentil Salad good for fat loss?
At 365 calories and 18g protein per serving, this recipe works for fat loss if portioned within your caloric target, though the carbohydrate content (49g) means it functions better as a post-workout meal than a blanket fat loss option.
