PF
Colorful tuna salad with fresh vegetables on a plate, perfect for a healthy meal.
Stovetop~10 minComplexity

Tuna salad For One Recipe

This single-serving Tuna Salad For One delivers 28g protein at just 194 calories — a complete protein meal that travels well and requires no reheating. Preps in minutes on the stovetop, perfect for days when you're meal-prepping on-demand instead of batch cooking. Maximizes protein intake while staying well within daily calorie allowances for aggressive fat loss.

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Ingredients

1 serving
  • Lime Juice, Fresh(5g)
  • 1 tsp pickle juice
  • Garlic powder
  • Onion powder
  • Paprika, Ground
  • Mustard, Dijon(3g)

    Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.

  • Mayonnaise, Light(5g)
  • Sour Cream, Fat-Free(30g)

    Regular or fat-free both work. Fat-free is thinner but saves ~40 cal/serving.

  • Canned Tuna(113g)
  • Cornichons, Pickled, Drained
  • JalapeñO Pepper(15g)
  • Cilantro, Fresh(15g)
  • Green Onion (Scallion)
  • Pickles, Dill, Canned(5g)
  • salt (to season)
  • black pepper (to season)

Instructions

  1. 1Drain the tuna thoroughly and set aside.
  2. 2In a mixing bowl, combine the lime juice, garlic powder, onion powder, paprika, Dijon mustard, light mayonnaise, and fat-free sour cream; whisk until smooth and creamy, ensuring all seasonings are fully incorporated.
  3. 3Add the drained tuna to the dressing and gently fold until evenly coated with no dry spots remaining.
  4. 4Finely chop the cornichons, jalapeño pepper, green onions, and fresh cilantro; fold into the tuna mixture until well combined and the salad appears creamy and textured throughout.
  5. 5Divide the tuna salad evenly into 1 airtight container while still at room temperature; refrigerate until ready to serve.
  6. 6Serve the tuna salad over fresh greens with dill pickle slices and cucumber slices on the side for scooping.

Nutrition — Per Serving

194

calories

28g

protein

5g

fat

Carbohydrates
7g
Saturated fat
1.2g
Sodium
583 mg
Dietary fiber
0.9g

1 servings per batch · ~191g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Tuna Salad For One Recipe have?

This single-serving contains 28g of protein and just 194 calories with 5g fat and 7g carbs. The macro profile is exceptionally lean and protein-dense, making it one of the most efficient tuna preparations available.

How long does Tuna Salad For One Recipe take to prep?

Quick prep single serving that comes together in minutes on the stovetop—ideal when you need a high-protein snack without batch cooking. You can make fresh portions as needed throughout the week.

Is Tuna Salad For One Recipe good for fat loss?

At 194 calories with 28g protein and only 7g carbs, this recipe is optimized for fat loss phases where maximizing protein per calorie is the goal. The lean macro profile supports satiety without excess calories.

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