High-Protein Tuna Salad Recipe for Sandwiches is a creamy dish. It has lots of protein in the filing and it is perfect for sandwiches, or wraps. It contains tuna, apple, celery, onions, herbs, lemon juice, salt, yogurt, and black pepper. This sandwich filing has yogurt in it so utilize the vegan yogurt if you are allergic. High-Protein Tuna Salad Recipe for Sandwiches is prepared in only ten minutes, perfect for quick lunch, or meal. This sandwich filing stores properly, so we would easily prepare this filing in advance for meal prep. Serve this with cucumber slices, crackers, and avocado toast.
STATS:
- Calories: 90 kcal
- Prep Duration: Ten minutes
- Serving size: ½ recipe
- Cook time: 0 minutes
- Cuisine: American
- Total time: 10 minutes
- Course: Lunch
- Diet: High-Protein
- Serving: 2
EQUIPMENT:
- Mixing bowl
- Fork
- Knife
- Measuring spoons
- Cutting board
- Measuring cups
INGREDIENTS:
- 1 can light tuna (water)
- ¼ cup apple
- Two tbsp. celery
- 3 tbsp. plain strained yogurt — low-fat
- Ground pepper
- 1 tbsp. herbs
- 1 tsp. lemon juice
- â…› teaspoon salt
- One tbsp. red onion
INGREDIENT NOTES:
TUNA:
- We have to utilize no-salt light tuna which is in water to prepare the salad. Strain the tuna then mix to avoid the salad to get watery. It offers lean protein & gives the hearty texture in filing.
APPLE:
- Add the crisp apple to add sweet taste naturally & it also provides crunch. We have to chop the apple finely so it distributes equally in tuna salad.
CELERY:
- We have to utilize celery to add a crisp texture & fresh taste. We have to cut it into small, equal pieces so every bite to offer the nice crunch.
RED ONION:
- Add the fine chopped red onion to add slight sharpness & savory taste. Small pieces will distribute equally in the salad.
LOW-FAT PLAIN STRAINED YOGURT:
- We have to utilize low-fat plain yogurt to make creamy filing and it also add the high protein content.
FRESH HERBS:
- Add the fresh parsley, dill, or chives to include the fresh taste and aroma in the tuna salad. You can add one herb or the blend as you like.
LEMON JUICE:
- We have to add fresh lemon juice to add the strong flavors and it also balance creamy yogurt.
SALT AND PEPPER:
- Add the salt & black pepper to enrich the flavor and it also add the light spice. We can add them as we like.
INSTRUCTIONS:
- Strain the tuna properly then add them in the medium vessel.
- Then we flake the tuna softly with the fork and include the apple, celery, and onions in it.
- Include the lime juice, yogurt, and herbs along with black pepper & salt.
- Now mix softly to combine all the items then taste and add more if required; and serve.
SERVING SUGGESTIONS:
BREADS & SANDWICHES:
- Whole-Grain Sandwich
- Whole-Wheat Wrap
- Sourdough Toast
- Multigrain bread
LOW-CARB OPTIONS:
- Lettuce Wraps
- Cucumber Slices
- Bell Pepper Boats
- Avocado Halves
CRACKERS & DIPPERS:
- Multigrain Crackers
- Whole-Wheat Crackers
- Seed Crackers
- Celery Sticks
SALADS & VEGETABLES:
- Mixed Green Salad
- Tomato Slices
- Cucumber Salad
- Roasted Vegetables
BREAKFAST & BRUNCH:
- Avocado Toast
- Breakfast Toast
- Egg & Tuna Plate
- Vegetable Platter
TIPS:
- Properly strain the tuna so the filing will not get watery.
- Make the equal and small size slices of celery, onions, and apple to add the good texture.
- Include some additional lemon juice to offer the bright taste in the salad.
- Cool the tuna salad for fifteen to thirty minutes to add the food taste.
- Don’t Overmix the salad to preserve its texture.
- Include some quantity of cucumber, or radish to make it crunchier.
STORAGE INFORMATION:
FRIDGE:
- Add the tuna salad in the vessel and store for three days.
FREEZER:
- Don’t freeze the salad as it contains yogurt and fresh veggies and they become watery when we defrost them.
FAQs:
Is this salad taste good without mayonnaise?
- Yes, this salad provides the perfect taste without using mayonnaise. We add the yogurt instead which provides the creamy texture and taste.
Will I add the oil containing tuna?
- Yes, we would easily sue the oil containing tuna to make this salad, thought it will increase the calories and fat in it.
What we should use instead of apples?
- Add the grapes, cucumber, o pears instead of apples but they offers different texture and flavors.
Can I use dried herbs?
- Yes, we would easily utilize dried herbs like parsley, dill, or chives if required; though add less in start and include more if required.
Will I prepare the tuna salad in advance?
- Yes, we can prepare the salad in advance and put in the fridge if required.
NUTRITIONAL INFORMATION:
Serving size: ½ recipe
Calories: 90 kcal
Net carbs: 5.7 g
Total carbs: 6.5 g
Fiber: 0.8 g
Protein: 15.5 g
Iron: 0.8 mg
Vitamin A: 40 mcg
Calcium: 55 mg
Sodium: 210 mg
Potassium: 180 mg
