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    Home » Recipes » Entrées

    High Protein Sweet Pea Tuna Salad

    Published: May 3, 2018 · Modified: May 6, 2021 by Heather · As an Amazon Associate I earn from qualifying purchases. · 482 words. · About 3 minutes to read this article.

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    High Protein Sweet Pea Tuna Salad by The Toasty Kitchen
    High Protein Sweet Pea Tuna Salad by The Toasty Kitchen

    High Protein Sweet Pea Tuna Salad is filled with veggies and protein packed ingredients. Served chilled, this salad makes a great post-workout meal or summertime lunch. 

    Tuna salad on a slice of crusty bread.

    You'll love this recipe because it comes together in less than 10 minutes and it's filled with healthy, protein-packed ingredients like greek yogurt and albacore tuna.

    You'll also get a healthy dose of veggies with red bell pepper, red onion, and sweet peas, which all provide crunch and fresh flavor. This tuna salad can be enjoyed on its own, over leafy greens as a salad, or in a wrap.

    Greek Yogurt is a great substitution for mayonnaise or sour cream if you're looking to cut calories. It's tangy, creamy, and has the same consistency as the more caloric alternatives. You won't even notice the swap.

    Ingredients and substitutions

    Ingredients to make tuna salad.

    Plain Greek yogurt can be substituted with plain regular yogurt. Make sure you're not accidentally grabbing the vanilla yogurt by mistake! For a more traditional tuna salad, mayonnaise can also be used.

    I used a 5 ounce can of albacore tuna in water, drained. Any canned tuna, chicken, or salmon will work in this recipe.

    I highly suggest using fresh frozen peas. Canned peas can be mushy and don't hold up well in a tuna salad.

    Mixing ingredients in a glass bowl.

    How long does tuna salad last?

    Tuna salad will keep in a tightly sealed container in the refrigerator for 3 to 5 days. It makes a great make ahead or meal prep option for quick lunches or dinners.

    Sweet peas, red onion, and bell pepper in a tuna salad.

    How to serve tuna salad

    For a low calorie meal, enjoy this tuna salad on its own or over a bed of chopped greens. 

    Tuna salad can also be served open-faced on a slice of crusty sourdough bread, in a tortilla wrap, in a pita pocket, or with crackers.

    Tuna salad on a slice of crusty bread.
    Print Recipe
    4.85 from 13 reviews

    High Protein Sweet Pea Tuna Salad

    This refreshing and flavorful High Protein Sweet Pea Tuna Salad is filled with veggies and protein packed ingredients. Served chilled, this salad makes a great post-workout meal or summertime lunch. Can be enjoyed on its own, over leafy greens as a salad, or in a wrap.
    Prep Time10 minutes
    Total Time10 minutes
    Servings: 2 servings
    Calories: 181kcal
    Author: Heather

    Ingredients

    • ¼ cup plain Greek yogurt
    • 1 teaspoon Dijon mustard
    • ¼ teaspoon salt
    • ⅛ teaspoon black pepper
    • ⅛ teaspoon garlic powder
    • ⅛ teaspoon dried dill weed
    • 5 ounces albacore tuna in water, drained
    • 1 cup fresh frozen peas, thawed
    • ¼ cup red onion, diced
    • ¼ cup red bell pepper, diced

    Instructions

    • In a bowl, add Greek yogurt, Dijon mustard, salt, pepper, garlic powder, and dill weed. Stir to combine.
    • Add tuna, peas, red onion, and bell pepper. Toss to coat. 
    • Serve chilled over mixed greens as a salad, in a wrap, with crackers as an appetizer, or alone. 

    Notes

    • Tuna salad can be enjoyed on its own, or over a bed of chopped greens for a low calorie meal. Or, try tuna salad on a slice of crusty sourdough bread, in a wrap, or in a pita pocket. 

    Nutrition Estimate

    Serving: 0g | Calories: 181kcal | Carbohydrates: 15g | Protein: 24g | Fat: 3g | Saturated Fat: 1g | Cholesterol: 31mg | Sodium: 601mg | Potassium: 449mg | Fiber: 4g | Sugar: 7g | Vitamin A: 1140IU | Vitamin C: 54.3mg | Calcium: 56mg | Iron: 1.7mg
    Course: Main Course, Salad
    Cuisine: American

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    Heather of The Toasty Kitchen

    Hi, I'm Heather of The Toasty Kitchen. I love cooking with real, unfussy ingredients, and I want to help you make homemade meals with ease.

    More about me →

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