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protein rich vegetable salad

Protein-Packed Veggie Tuna Salad

This vibrant tuna salad combines protein-rich tuna with a rainbow of crunchy vegetables for a nutritious, satisfying meal. The balance of creamy yogurt and tangy pickle juice creates a light, flavorful dressing that perfectly complements the fresh ingredients.
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Prep Time 15 minutes
Total Time 15 minutes
Servings: 4 people
Course: Main Course
Cuisine: American
Calories: 285
Ingredients Equipment Method Notes

Ingredients
  

  • 2-3 Green onions chopped
  • 1/2 Bell pepper diced
  • 1 tablespoon Mayonnaise optional
  • 3 cans Tuna water-packed, drained
  • 2-3 Sweet gherkins diced
  • 1 Carrot shredded
  • 1/4 cup Cilantro chopped
  • Plain yogurt enough for desired creaminess
  • 2 Hard-boiled eggs diced
  • 3-5 Pickled peppers pepperoncini or banana peppers, chopped
  • 1-2 teaspoons Spicy mustard
  • Slivered almonds handful
  • 2 stalks Celery diced
  • Pickle juice to taste
  • Salt and pepper to taste

Equipment

  • Mixing bowl
  • Cutting board
  • Grater

Method
 

  1. Prepare all vegetables: dice the celery, bell pepper, sweet gherkins, and pickled peppers. Shred the carrot, chop the cilantro and green onions.
  2. Dice the hard-boiled eggs.
  3. In a large bowl, combine the drained tuna with all prepared vegetables and eggs.
  4. Add a handful of slivered almonds for crunch.
  5. For the dressing, mix the spicy mustard, mayonnaise (if using), and enough plain yogurt to reach your desired creaminess.
  6. Add a splash of pickle juice for brightness and tang.
  7. Season with salt and pepper to taste.
  8. Mix everything thoroughly until well combined.
  9. Refrigerate before serving for best flavor.

Notes

This salad tastes even better after the flavors have had time to meld in the refrigerator, making it perfect for meal prep. Store in an airtight container for up to 3 days.
For a lower-calorie version, use more yogurt and skip the mayonnaise. You can also serve this salad in various ways - on whole grain bread, stuffed in a pita pocket, scooped into a halved avocado, or on top of mixed greens.
If you're not a fan of cilantro, substitute with fresh dill or parsley.