The best healthy lunch with 38 grams of protein! Try this easy spicy tuna salad with crackers, in a wrap or sandwich, or over greens.
Recipe note: this recipe is quick, protein-packed, and versatile for a variety of meals.
Canned tuna is an underrated pantry staple for many reasons. It’s high in protein, ready in minutes, and forms the base of this flavorful spicy tuna salad that works well as a simple lunch, a light dinner, or a snack. This recipe is built to be quick, delicious, and adaptable to what you have on hand.
Why you’ll love spicy tuna salad
High in protein: One serving provides roughly 38 grams of protein—enough to keep you satisfied and support muscle recovery after activity.
Fast and easy: Preparation takes only a few minutes. No cooking required—just open, drain, chop, and mix.
Budget-friendly: Canned tuna gives a lot of nutrition for a low cost, making it a practical option for meal prep and quick meals.
Great flavor: The combination of jalapeño, dijon, and chili crisp delivers a tangy, spicy profile that elevates a basic pantry ingredient into a meal you’ll actually look forward to.
Customizable: Swap ingredients to suit your preferences or dietary needs—canned salmon, mashed chickpeas, or avocado are all easy substitutions.
This recipe can also be made gluten-free and dairy-free depending on the swaps you choose.
Ingredients
Here’s what you’ll need to make the best spicy tuna salad:
- 1 can chunk light tuna in water, drained (light or skipjack preferred for lower mercury)
- 1/2 rib celery, diced small
- 1 seeded jalapeño, diced small (leave some seeds in for extra spice if desired)
- 1 Tbsp diced green onion
- 1 Tbsp mayonnaise (optional—use more yogurt or omit for lower fat)
- 3 Tbsp plain Greek yogurt (substitute plain yogurt if needed)
- 1 Tbsp Dijon mustard (or any prepared mustard)
- 1 tsp chili crisp condiment, or more to taste
- Salt and pepper, to taste
How to make spicy tuna salad
In a medium bowl, combine the drained tuna, diced celery, jalapeño, green onion, mayonnaise, Greek yogurt, Dijon mustard, and chili crisp. Mix with a fork until everything is evenly incorporated. Taste and season with salt and pepper as needed. Serve immediately or refrigerate for later.
Variations
Extra spicy: Keep some jalapeño seeds and add another spoonful of chili crisp.
Lower fat: Skip the mayonnaise and increase the Greek yogurt by a tablespoon or two.
Higher fiber: Replace the mayo and yogurt with half an avocado, mashed for a creamier texture and more fiber.
Different protein: Use canned salmon or canned chicken in place of tuna.
Vegetarian option: Mash canned chickpeas and season the same way for a plant-based version.
Dairy-free: Use all mayonnaise or a dairy-free yogurt alternative instead of Greek yogurt.
How to serve spicy tuna salad
- Scoop with crackers, tortilla chips, or cucumber slices
- Fill a wrap, sandwich, or lettuce cup
- Top a salad or grain bowl
- Spread on rice cakes or open-faced toast
- Make a quick tuna melt by topping with cheese and broiling briefly
How to store
Keep the tuna salad in a sealed container in the refrigerator. It will stay fresh for up to three days. Stir before serving. This makes a reliable option for meal prep and quick lunches during the week.
Top tip
Taste the salad after mixing and adjust to your preference. You may prefer it tangier (add more mustard), creamier (add more Greek yogurt or mayo), or spicier (add more chili crisp or jalapeño). Small adjustments make a big difference.
Nutrition
Per serving: Calories: 323 kcal | Carbohydrates: 3 g | Protein: 38 g | Fat: 17 g | Saturated Fat: 3 g | Polyunsaturated Fat: 7 g | Monounsaturated Fat: 6 g | Trans Fat: 0.03 g | Cholesterol: 69 mg | Sodium: 658 mg | Potassium: 440 mg | Fiber: 1 g | Sugar: 2 g | Vitamin A: 208 IU | Vitamin C: 1 mg | Calcium: 99 mg | Iron: 3 mg.
Nutrition information is an approximation and will vary based on brands and exact ingredient amounts.
Recipe details
Prep time: 5 mins. Cook time: 0 mins. Total time: 5 mins. Yield: 1 serving.
Is canned tuna safe to eat?
Guidelines about mercury in fish vary by country and by type of tuna. Light or skipjack tuna is typically recommended as a lower-mercury option for most people, but recommendations can be nuanced. Check your local health authority’s advice or consult your healthcare provider for guidance based on your situation.
More healthy lunches
Try other simple lunch ideas such as: Tortilla egg bake; Italian grinder bean salad; Quinoa and arugula salad; Egg salad with pickles; Buffalo tuna dip; Turkey and cheese roll-ups; High protein pasta salad; Caesar pasta salad.