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.
Ingredients
- •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
- 1Mix the lime or lemon juice with the pickle juice, garlic powder, onion powder, paprika, salt, and pepper.
- 2Add the Dijon mustard, mayonnaise, and sour cream.
- 3Mix until smooth and creamy. You want everything fully combined here so the dressing is evenly seasoned before adding the tuna.
- 4Add the tuna to te mixing bowl and start covering with the dressing.
- 5Gently mix the tuna into the dressing until it’s evenly coated.
- 6Add the chopped pickles, jalapeño, green onion, and fresh herbs. This is where the salad gets all of its crunch, freshness, and a little extra kick.
- 7Fold everything together until well combined. The tuna should look creamy, textured, and evenly mixed with all the chopped ingredients throughout.
- 8Serve over a bowl of greens with sliced cucumber on the side for scooping. The cucumber adds freshness and a little crunch, and it works really well with the creamy tuna salad.
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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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.
