Tuna Protein Salad Recipe
This Tuna Protein Salad is a fresh, creamy and satisfying meal made with protein-rich tuna, Greek yoghurt, crunchy spring onions, baby spinach, juicy cherry tomatoes and tangy pickled shallots. Finished with lemon and mustard, it is a quick, nutritious choice for lunch, meal prep or a light dinner.
Equipment
- 1 Large Mixing Bowl
- 1 Sharp Chef’s Knife
- 1 Chopping Board
- 1 Large Mixing Spoon Or Spatula
- 1 Small Container
- 1 Airtight Food Container
Ingredients
- About 1¼ cans tuna - drained
- 120 g Greek yoghurt
- 3 generous handfuls baby spinach
- About 1–2 bunches spring onions
- 3 shallots - finely diced
- 60 g cherry tomatoes
- 1–1½ tablespoons light mayonnaise
- ½–¾ teaspoon Dijon mustard
- ½–¾ teaspoon grainy mustard
- Black pepper - to taste
- Salt - to taste
- Fresh lemon juice - to taste
- Lemon zest - optional
- Apple cider vinegar - for pickling the shallots
Instructions
Step 1: Pickle The Shallots
- Place the finely diced shallots into a small bowl or container.
- Pour over enough apple cider vinegar to coat them well.
- Leave to pickle for at least 10 minutes.
- Drain the shallots thoroughly before adding them to the salad.
Step 2: Prepare The Fresh Vegetables
- Wash the baby spinach thoroughly and dry it well.
- Thinly slice the spring onions.
- Halve the cherry tomatoes.
- Set the prepared vegetables aside.
Step 3: Prepare The Tuna
- Drain the canned tuna thoroughly.
- Transfer the tuna to the large mixing bowl.
- Gently flake any large pieces with a fork without mashing the tuna.
Step 4: Add The Creamy Ingredients
- Add the Greek yoghurt and light mayonnaise to the tuna.
- Add the Dijon mustard and grainy mustard.
- Add fresh lemon juice and optional lemon zest.
- Season with salt and freshly ground black pepper.
Step 5: Add The Vegetables
- Add the baby spinach, spring onions, cherry tomatoes and drained pickled shallots.
- Distribute the ingredients evenly throughout the bowl.
Step 6: Fold Everything Together
- Gently fold everything together using a large spoon or spatula.
- Continue until the creamy dressing evenly coats the tuna and vegetables.
- Avoid vigorous stirring to prevent crushing the tomatoes and spinach.
Step 7: Taste And Balance
- Taste the salad and adjust the lemon juice, mustard, salt or pepper as needed.
- Allow the flavours to sit together for a few minutes before serving if desired.
Step 8: Serve And Enjoy
- Spoon the finished salad into serving bowls.
- Serve immediately or refrigerate in an airtight container.
- Enjoy on its own or with bread, toast or wraps.
Notes
- 🐟 Drain the Tuna Well: Remove excess liquid from the tuna to prevent the salad from becoming watery and to keep the creamy dressing thick.
- 🥣 Use Thick Greek Yoghurt: Choose plain, thick Greek yoghurt for a rich texture and a delicious protein boost.
- 🧅 Pickle the Shallots: Soak the diced shallots in apple cider vinegar for at least 10 minutes to soften their sharpness and add a lovely tangy flavour.
- 🍋 Add Fresh Lemon: A squeeze of fresh lemon juice brightens the creamy mixture and balances the savoury tuna.
- 🥬 Keep the Vegetables Fresh: Wash and dry the spinach thoroughly, and add the tomatoes carefully to maintain the salad's fresh texture.
- 🥄 Fold Gently: Fold the ingredients together rather than stirring vigorously to keep the tuna flakes and vegetables intact.
- 🧂 Season To Taste: Add salt and black pepper gradually, tasting as you go because the tuna, mustard, and mayonnaise may already contain salt.
- ❄️ Store Properly: Keep leftover Tuna Protein Salad in an airtight container in the refrigerator and enjoy within 3–4 days.