High-Protein Pickled Tuna Salad is a tangy lunch. It contains dill pickle, Greek yogurt, pickle juice, and tuna. This salad is suitable for a gluten-free diet as it contains naturally gluten-free ingredients. This High-Protein Pickled Tuna Salad is prepared in 10 minutes, perfect for a quick lunch. Serve this pickled tuna salad with lettuce wraps, whole-grain crackers, mixed greens, or cucumber boats. This High-Protein Pickled Tuna Salad stores in the fridge for 3 days, but don’t freeze it as the Greek yogurt will separate after defrosting. This dish contains 3.5g net carbs and 29g protein per serving, so it is also suitable for the keto diet.
STATS:
- Calories: 145 kcal
- Required Prep Duration: Ten minutes
- Serving Size: 1 cup
- Cook Time: Nil
- Cuisine: American
- Total Time: 10 minutes
- Course: Lunch, Salad, Main Course
- Diet: High-Protein
- Servings: 1
EQUIPMENT:
- Mixing bowl
- Spoon
- Can opener
- Knife
- Measuring spoons
- Cutting board
INGREDIENTS:
- 2 tbsp. chopped dill pickle
- 2 tbsp. low-fat plain Greek-style yogurt
- 1 tbsp. pickle juice
- 1 can no-salt-added, water-packed light or skipjack tuna
INGREDIENT NOTES:
DILL PICKLE:
- Add the dill pickle to offer a crunchiness & tangy flavor. It spreads its flavor equally all over the salad. Use refrigerated dill pickles to offer fresh taste & better crunch.
LOW-FAT PLAIN GREEK YOGURT:
- Add the low-fat plain Greek yogurt to make the creamy salad and add the extra protein. It blends smoothly with the tuna without adding an intense savory taste. Add the plain, unsweetened Greek yogurt, or full-fat yogurt to provide the rich taste.
PICKLE JUICE:
- Add the pickle juice to offer a tangy & zesty flavor. It enhances the taste without the addition of extra vinegar & keeps the salad flavorful. You can start adding with one tablespoon and alter the amount as you like.
NO-SALT-ADDED WATER-PACKED TUNA:
- Add the no-salt-added water-packed tuna to add lean protein & a light texture. It provides high protein in salad while maintaining a light taste. Drain it well, then mix to avoid additional moisture, and use light or skipjack tuna to provide good results.
INSTRUCTIONS:
- Strain the tuna properly and add it to the mixing vessel, then include the Greek yogurt, dill pickle, and its juice.
- Now mix these ingredients to coat the tuna properly.
- Taste the seasoning and alter the quantity if required & put it in the fridge for 15 to 20 minutes for good taste.
- Serve the salad.
SERVING SUGGESTIONS:
LOW-CARB OPTIONS:
- Lettuce Wraps
- Cucumber Slices
- Bell Pepper Boats
- Avocado Halves
BREAD & SANDWICHES:
- Whole-Grain Bread
- Sourdough Toast
- Whole-Wheat Pita
- Sandwich Rolls
CRACKERS & CRISPS:
- Whole-Grain Crackers
- Seed Crackers
- Rice Cakes
- Pita Chips
SALADS:
- Mixed Green Salad
- Spinach Salad
- Cucumber Salad
- Tomato Salad
GRAIN BOWLS:
- Brown Rice
- Quinoa
- Farro
- Barley
FRESH VEGETABLE SIDES:
- Carrot Sticks
- Celery Sticks
- Cherry Tomatoes
- Radish Slices
HEALTHY SNACKS:
- Hard-Boiled Eggs
- Roasted Chickpeas
- Edamame
- Mixed Nuts
TIPS:
- Put the salad in the fridge, and serve it to offer nice taste.
- Strain the tuna to make the salad creamy and thick.
- Include celery or red onions in this salad to make it crunchier.
- Add fresh dill to enhance the pickle taste.
- You can make the recipe in double quantity to prepare it in advance.
STORAGE INFORMATION:
FRIDGE:
- Include the salad in a closed box & store for 3 days.
FREEZER:
- Don’t freeze the salad, as the Greek yogurt will leave a grainy texture after defrosting.
FAQs:
Can I use the canned salmon to make the salad?
- Yes, we would easily utilize the canned tuna to make this salad; it will offer the same amount of protein in the dish.
What should I use instead of Greek yogurt?
- Add mashed avocados, cottage cheese, or light mayonnaise instead of Greek yogurt to make this salad.
Is this tuna salad gluten-free?
- Yes, this tuna salad doesn’t contain gluten, as all the ingredients are certified gluten-free.
Would I prepare this dish before the requirement?
- Yes, make the dish before the requirement and store it nicely in the fridge for some time.
Could I include additional vegetables to make this salad?
- Yes, add the cucumbers, celery, onions, or carrot shreds to make the salad in advance.
NUTRITIONAL INFORMATION:
Calories: 145 kcal
Servings: 1
Protein: 29 g
Net Carbs: 3.5 g
Total Carbs: 4 g
Fiber: 0.5 g
Total Fat: 1.6 g
Sodium: 0.42 g
Calcium: 0.18 g
Serving Size: 1 cup
Potassium: 0.42 g
Iron: 0.0012 g
Vitamin A: 0.03 g
