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High Protein Buffalo Tuna Salad

High Protein Buffalo Tuna Salad - recipe card
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This High Protein Buffalo Tuna Salad transforms classic canned tuna into a creamy, spicy, protein-packed lunch that is perfect for meal prep. The combination of full-fat Greek yogurt, tangy buffalo sauce, and crunchy vegetables creates a satisfying texture with a slight heat that lingers. Serve it over greens, in lettuce wraps, or on high-protein bread for a fast, no-cook meal.

Ingredients

Scale
  • 24 ounces (three 7-ounce cans) solid white albacore tuna in water, drained and flaked
  • 1/2 cup plain full-fat Greek yogurt
  • 1/4 cup buffalo wing sauce (such as Frank’s RedHot)
  • 1/3 cup celery, finely diced (about 2 medium ribs)
  • 1/4 cup red onion, finely diced (about 1/4 medium onion)
  • 2 tablespoons fresh chives, chopped
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon kosher salt
  • 1/8 teaspoon black pepper
  • Optional garnish: 2 tablespoons crumbled blue cheese (about 1/2 ounce) and extra chives

Instructions

  1. Drain the canned tuna thoroughly. Place the tuna in a fine-mesh strainer and press gently with a spatula to remove as much liquid as possible — this prevents a watery salad. Transfer the flaked tuna to a large mixing bowl and break up any large pieces with a fork until uniform.
  2. Add the 1/2 cup full-fat Greek yogurt, 1/4 cup buffalo wing sauce, 1/3 cup finely diced celery, 1/4 cup finely diced red onion, and 2 tablespoons chopped chives to the bowl. Sprinkle in 1/2 teaspoon garlic powder, 1/2 teaspoon onion powder, 1/4 teaspoon kosher salt, and 1/8 teaspoon black pepper.
  3. Using a silicone spatula or large spoon, fold the ingredients together gently but thoroughly. Scrape the bottom and sides of the bowl to ensure the yogurt and buffalo sauce evenly coat every flake of tuna. Be careful not to over-mix, which can break the tuna into a paste — stop when no dry spots remain.
  4. Taste the mixture and adjust seasoning if desired. For more heat, add an extra tablespoon of buffalo sauce. If you prefer a milder salad, use only 2 tablespoons of buffalo sauce and increase the yogurt to 2/3 cup. Let the salad rest for 2 minutes to allow flavors to meld.
  5. Serve immediately over a bed of mixed greens, in lettuce cups (use butter lettuce or romaine hearts), or spooned onto whole-grain crackers. For an even higher protein boost, serve on high-protein bread or alongside sliced cucumber.
  6. If using the blue cheese garnish, sprinkle the 2 tablespoons crumbled blue cheese and extra chives over the top just before serving. Refrigerate any leftovers in an airtight container for up to 3 days.

Notes

Storage: Store leftover tuna salad in an airtight container in the refrigerator for up to 3 days. Do not freeze, as the yogurt will separate and the texture of the tuna will become dry and mealy upon thawing. Reheating is not recommended — this salad is best served cold or at cool room temperature. For meal prep, portion the salad into individual containers and add crunchy vegetables (like celery sticks or bell pepper strips) separately so they stay crisp. To boost protein further, mix in 1/2 cup cooked and crumbled turkey bacon, 1/4 cup cottage cheese (reduce yogurt to 1/3 cup), or serve with a side of two hard-boiled eggs.

Nutrition

Keywords: high protein tuna salad, buffalo tuna salad, healthy tuna salad, no-cook lunch, high protein lunch, Greek yogurt tuna salad, spicy tuna salad, meal prep high protein, American salad recipe, easy snack

Find it online: https://thehighproteinrecipes.com/high-protein-buffalo-tuna-salad/