This high protein spicy tuna salad has the best kick of heat and crunch for a satisfying lunch. Perfect for meal prep- add it to salads, sandwiches or eat as a dip with crackers!
Meal prepping protein sources is one of the ways I make weekday meals fast, easy and balanced. Seriously, there's no better feeling than having only 5 minutes to pack lunch and remembering you have a delicious tuna or chicken salad in the fridge!
I'm also here to reassure you that this spicy tuna salad is NOT the sad, gloopy and bland tuna salad of your childhood. It's got salt, a little bit of heat, and the best balance of crunch, colour and texture from diced celery and shredded carrots.
Not a fan of spice? Try my Mexican inspired tuna salad! But if you can take the heat, definitely add this spicy tuna salad into your weekly meal prep.
Why This Recipe Is Dietitian Approved
- Budget friendly high protein option. We've got 2 high quality protein sources in this recipe: canned tuna and Greek yogurt. Both are budget friendly options which is a win in my books.
- Added veggies. Traditional tuna salad is just mayo and tuna, but I think it's so much better with a bit of colour and veggies. Plus, they add the perfect crunch!
- Pack it for lunch. This tuna salad will last for around 3 days in the fridge so you can make a big batch and eat it throughout the week. It's also super easy to bring for a packed lunch when you're working or on-the-go.
Ingredients
Canned tuna. We love tinned fish around here! I always recommend using albacore tuna packed in water as I personally find it has a lighter flavour than Skipjack. Flaked, chunked or whole all work as we will be flaking it with a fork anyway,
Celery. This is an easy way to add fibre, nutrients and volume to the tuna salad. Once you dice it up finely, it adds a great crunch without being too noticeable.
Green onion. For freshness and flavour. If you don't have green onions on hand you may use red onion, however this will add a slightly stronger onion flavour.
Carrots. Bagged pre-shredded carrots or whole carrots will work just fine. If you don’t want to shred them, you can easily dice them as well. Another easy option is replacing the veggies with bagged coleslaw mix.
Greek yogurt. I love using plain 0 or 2% Greek yogurt in my tuna salad recipes to decrease the mayonnaise used in the recipe. Overall, it decrease the fat while also increasing the protein.
Mayonnaise. Although I replace the majority of the mayo with yogurt, I still use a little bit to keep the creaminess. You could also replace it with additional Greek yogurt, however this will add more tanginess/bitter notes.
Sriracha hot sauce. This wouldn't be a spicy tuna salad without everyone's favourite condiment. You can also swap for any hot sauce of choice or red pepper flakes- add as many as your taste buds can handle!
Soy sauce. Opt for a higher quality soy sauce such as Kikkoman if possible. Soy sauce is a nice addition for salt and umami.
Rice vinegar. For a subtle tang, to balance out the richness. This is the secret to make this tuna salad stand out.
The complete ingredient list with measurements can be found in the recipe card below.
Instructions
In a large mixing bowl, add tuna, yogurt, mayonnaise, sriracha, soy sauce, rice vinegar, salt and black pepper.
Use a fork to gently flake the tuna, mixing the ingredients together until a smooth consistency forms.
To the bowl add celery, green onion and carrots. Mix well to combine.
Serve with vegetables, crackers, nori, chips or on a sandwich/wrap!
Substitutions and Variations
To make gluten-free: Swap the soy sauce for coconut aminos or tamari.
To make dairy-free: Replace both the Greek yogurt and mayonnaise with ¼ cup + 2 tablespoon of dairy-free mayonnaise.
To make vegan: Try my vegan smashed chickpea salad.
To make nut-free: This recipe is naturally nut-free.
Equipment
- Food processor (optional)
- Vegetable chopper (optional)
- Mixing bowl
Storage
Spicy tuna salad can be stored in the fridge for up to 3 days in an airtight container. The Greek yogurt may separate slightly after 1-2 days leaving a bit of liquid on top of the salad, however you can just mix once again prior to serving.
Top Tip
To really speed up the prep time, I use a food processor to shred the carrots and a vegetable dicer for the celery. You could even use bagged coleslaw mix to skip the veggie prep altogether.
Frequently Asked Questions
The best thing about this spicy tuna salad is how versatile it is. You could eat it in a sandwich, wrap, tuna melt or add to a salad. It makes an amazing spicy tuna bowl when served with rice, or transform it into a handroll with nori sheets. For snacks, I love eating it with whole grain crackers or adding it on cucumber slices.
Choosing a tuna packed in water will decrease the sodium and fat content of the tuna, leaving you with a great protein source. However, the water may also dilute the tuna creating a slightly less refined taste. If you wish to use canned tuna packed in oil that is completely fine- it’s totally up to your personal preference!
Yes! Tuna salads make an amazing meal prep option, however please note I only recommend storing fish in the fridge for up to 3 days to obtain peak freshness.
Canned tuna is generally lower in mercury, however Health Canada has issues recommendations for canned albacore tuna for breastfeeding/pregnant women and children. For most of the population, canned tuna is a healthy choice to enjoy in a balanced diet with other protein sources!
More Meal Prep Recipes
Love tuna salad? Try these recipes for your next packed lunch:
- Egg Salad with Pickles
- 5-Ingredient Shredded Chicken Salad
- Southwest Smashed Chickpea Salad
- Greek Chicken Tzatziki Salad
PS. I love seeing my recipes in action! If you decide to make this spicy tuna salad, don't forget to snap a photo and tag me on Instagram- @nourishedbynic or leave a comment and rating below letting me know how you liked it!
📖 Recipe
Spicy Tuna Salad
Ingredients
- 2 cans flaked albacore tuna packed in water, drained
- ¼ cup plain 2% Greek yogurt
- 2 tablespoon mayonnaise*
- 3 teaspoon sriracha sauce
- 2 teaspoon soy sauce
- 1 teaspoon rice vinegar
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 1 cup celery diced (about 2 stalks of celery)
- ½ cup green onion finely chopped (about 4 green onions)
- 1 cup carrots shredded (about 1 large carrot)
Instructions
- In a large mixing bowl, add tuna, yogurt, mayonnaise, sriracha, soy sauce, rice vinegar, salt and black pepper. Use a fork to gently flake the tuna, mixing the ingredients together until a smooth consistency forms.
- To the bowl add celery, green onion and carrots. Mix well to combine.
- Serve with vegetables, crackers, nori, chips or on a sandwich/wrap!
Notes
*I have included an estimation of the nutrition information for this recipe below. However, always remember a recipe is so much more than just nutritional content and these numbers do not need to dictate your food choices. Please don't forget that both your body and soul need nourishment! The owner of this website is not liable for this estimation.
PgB says
Great with cucumber slices, or in cucumber “boat”.
Also great with seaweed snack pieces.