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A vibrant, high protein tuna salad with chickpeas, cannellini beans, cucumbers, and feta cheese in a white bowl on a stone countertop.
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Easy High Protein Tuna Salad

This easy high protein tuna salad swaps mayonnaise for Greek yogurt and incorporates chickpeas and cannellini beans for a satisfying, Mediterranean-inspired lunch that stays crisp all week.
Course lunch, Salad
Cuisine American, Mediterranean
Keyword high protein tuna salad, tuna salad with greek yogurt
Prep Time 15 minutes
Cook Time 0 minutes
Total Time 15 minutes
Servings 4 servings
Calories 320kcal
Author C. Sophie

Equipment

  • Large mixing bowl
  • Mesh strainer
  • Chef's knife
  • Cutting Board

Ingredients

Salad Base

  • 2 cans (5 oz each) wild-caught albacore tuna drained thoroughly
  • 1 can (15 oz) chickpeas drained and rinsed
  • 1 can (15 oz) cannellini beans drained and rinsed

Vegetables & Mix-Ins

  • 2 Persian cucumbers finely diced
  • 0.25 cup red onions finely diced
  • 0.25 cup kalamata olives finely diced
  • 0.5 cup feta cheese crumbled

Dressing

  • 0.75 cup plain Greek yogurt
  • 1 tablespoon Dijon mustard
  • 1 tablespoon lemon juice freshly squeezed
  • 1 teaspoon lemon zest

Instructions

  • Drain the canned tuna and the beans (chickpeas and cannellini beans) thoroughly to prevent the salad from becoming watery.
  • Finely dice the Persian cucumbers, red onions, and kalamata olives.
  • In a large mixing bowl, whisk together the Greek yogurt, Dijon mustard, lemon juice, and lemon zest until smooth.
  • Add the drained tuna, chickpeas, cannellini beans, and diced vegetables to the bowl with the dressing.
  • Mix all ingredients together until well combined and coated in the yogurt dressing.
  • Gently fold in the crumbled feta cheese to maintain its texture.
  • Serve immediately in lettuce wraps, on sourdough bread, or store in an airtight container in the refrigerator for 3–4 days.

Notes

Nutritional Information:
Calories: 320 kcal | Protein: 32 g | Carbohydrates: 28 g | Fat: 10 g | Saturated Fat: 4 g | Cholesterol: 35 mg | Sodium: 580 mg | Potassium: 410 mg | Fiber: 9 g | Sugar: 4 g
 
Tip: If preparing this salad for meal prep, press the drained tuna lightly against a mesh strainer to remove hidden water, ensuring the salad stays perfectly thick for days.