High-Protein Everything Bagel Tuna Salad is a creamy lunch. It is both quick and satisfying and enriched with protein. It contains tuna in water, nonfat Greek yogurt, everything bagel seasoning, red onion, celery, lemon juice, Dijon mustard, black pepper, and fresh parsley. The Greek yogurt replaces traditional mayonnaise, making the salad light and enrich the protein in it. High-Protein Everything Bagel Tuna Salad is prepared in just 10 minutes, making it perfect for a fast lunch, light dinner, or meal-prep option. This salad stores in the refrigerator for several days without losing its flavor, making it ideal for busy schedules. Serve this tuna salad with lettuce wraps, whole wheat toast, cucumber boats, or a fresh mixed green salad.
STATS:
- Calories: 220 kcal
- Preparation Time: 10 minutes
- Serving Size: 1 cup
- Cook Time: 0 minutes
- Cuisine: American
- Total Time: 10 minutes
- Course: Lunch, Salad
- Diet: High-Protein
- Servings: 4
EQUIPMENT:
- Mixing bowl
- Cutting board
- Fork
- Knife
INGREDIENTS:
- 2 cans of tuna in water
- ½ cup nonfat Greek yogurt
- 1 tbsp. everything bagel seasoning
- 2 tbsp. diced red onion
- 2 tbsp. diced celery
- 1 tbsp. lemon juice
- ½ tsp. Dijon mustard
- ¼ tsp. black pepper
- 1 tbsp. fresh parsley
INGREDIENT NOTES:
TUNA:
- Tuna packed in water has high protein & low fat. Drain the water well to avoid the addition of water content.
NON-FAT GREEK YOGURT:
- Use the Greek yogurt to make this dish. We use it instead of mayonnaise to make it light, and it also adds more protein. It will provide a creamy texture and satisfying flavor. It should be unsweetened for the best taste.
EVERYTHING BAGEL SEASONING:
- This seasoning will provide the savory taste, and it contains onions, poppy seeds, garlic, and sesame seeds. Add the quantity of the seasoning as you like.
RED ONIONS:
- Red onions will add a light, sharp flavor and crunchiness to the dish. It will also balance the creamy items and dice them finely to distribute equally in the tuna.
CELERY:
- Use the celery to add a fresh flavor & texture in salad. Choose the crisp stalk to provide a good, crunchy texture. Make the dice equal to distribute them well.
DIJON MUSTARD:
- It will provide the light, tangy taste, and deep flavor. A small quantity is enough to boost the taste of this salad. Use the smooth Dijon for the best results.
INSTRUCTIONS:
- First, strain the tuna and put it in the big vessel.
- Put the lemon juice, Dijon mustard, black pepper, and Greek yogurt in it and mix them to make it creamier.
- Add the celery and red onions, then include everything bagel seasoning and mix them.
- Then include the chopped parsley and stir.
- Now have the salad and add more seasoning if you want,
- Chill the salad for thirty minutes, and then serve.
SERVING SUGGESTIONS:
LOW-CARB OPTIONS:
- Lettuce Wraps
- Cucumber Boats
- Bell Pepper Halves
- Celery Sticks
BREAD OPTIONS:
- Whole Wheat Toast
- Bagel Thins
- Rye Bread
- Sourdough Bread
CRACKERS & CHIPS:
- Whole Grain Crackers
- Seed Crackers
- Rice Crackers
- Pita Chips
SALAD PAIRINGS:
- Mixed Greens Salad
- Cucumber Salad
- Tomato Salad
- Arugula Salad
VEGETABLE SIDES:
- Roasted Broccoli
- Steamed Green Beans
- Carrot Sticks
- Radish Slices
PROTEIN PAIRINGS:
- Hard-Boiled Eggs
- Cottage Cheese
- Edamame
- Grilled Chicken Breast
LUNCH BOX ADDITIONS:
- Apple Slices
- Grapes
- Cherry Tomatoes
- Baby Carrots
PARTY IDEAS:
- Endive Cups
- Mini Cucumber Rounds
- Stuffed Mini Peppers
- Crostini Bites
TIPS:
- Chill the salad properly to enrich the taste.
- Include the dice pickles to make them crunchier.
- Crack the pepper fresh to provide the strong taste.
- You can alter the quantity of the seasoning as you like.
STORAGE INFORMATION:
FRIDGE:
- Add the salad to the container and store it for three days.
FREEZER:
- Don’t freeze the salad as the yogurt gets separated.
FAQs:
Will I make this salad with the canned salmon?
- Yes, we would utilize the canned salmon instead, as it provides an excellent amount of protein.
Could I utilize the mayonnaise instead of Greek yogurt?
- Yes, utilize the mayonnaise instead, but it will decline the protein content & rise the calories.
Would we enjoy this salad on a keto diet?
- Yes, we would easily enjoy this salad on a keto diet as it contains a low-carb count.
Will I prepare this salad in advance?
- Yes, prep the salad & store it in the fridge for some time before the requirement.
What to include to make the salad crunchier?
- Add the pickles, extra celery, or cucumber to make it crunchier.
NUTRITIONAL INFORMATION:
Serving Size: 1 cup
Calories: 220 kcal
Protein: 31 g
Total Carbs: 4 g
Servings: 4
Net Carbs: 3 g
Fiber: 1 g
Total Fat: 8 g
Sodium: 520 mg
Potassium: 380 mg
Calcium: 120 mg
Iron: 1.5 mg
Vitamin A: 120 mcg
