Name: Creamy Tuna Salad with Peas for a Quick, Healthy Lunch
Prep time: 10 min
Total time: 40 min
Ingredients: 1 cup Plain Greek Yogurt (Can be replaced with mayonnaise for traditional taste.); 1 tbsp Dijon Mustard (Enhances flavor with a zesty kick.); 1 tsp Salt (For seasoning; adjust to taste.); 1 tsp Black Pepper (Adjust to preference.); 1 tsp Garlic Powder (Fresh garlic can be used but may alter flavor.); 1 tbsp Dried Dill Weed (Substitute with fresh dill if available.); 2 cans Albacore Tuna in Water (Use drained canned tuna for convenience.); 1 cup Fresh Frozen Peas (Thaw before use to avoid excess moisture.); 1 cup Diced Red Onion (Substitute with green onions for milder taste.); 1 cup Diced Red Bell Pepper (Any color bell pepper can be used.)

As I shuffled through my fridge one busy afternoon, the sight of leftover canned tuna and a crisper full of vibrant veggies sparked a lightbulb moment. Enter my Protein-Packed Tuna Salad with Peas—a delicious twist on a classic dish that has become my go-to for quick, satisfying lunches. This recipe combines tender, protein-rich tuna with sweet peas, crunchy red onion, and colorful bell peppers, all brought together with creamy Greek yogurt. Not only does it come together in just ten minutes, but it’s also perfect for meal prep, keeping you energized and ready to tackle your day. Whether you’re enjoying it atop crisp lettuce, tucked in a sandwich, or piled onto whole-grain crackers, this tuna salad is a healthy, satisfying choice that will leave you feeling great. Are you ready to elevate your lunch game? Let’s dive into this refreshing recipe!

Why is this Tuna Salad a Must-Try?

Quick and Easy: This Tuna Salad with Peas is perfect for those rushed lunch breaks, whipping up in just ten minutes!

Protein Boost: Packed with protein from tuna and Greek yogurt, it’s a nutritious meal that will keep you satisfied longer.

Flavorful Twist: The addition of crunchy veggies brings a delightful texture and vibrant flavors that will liven up your meal routine.

Versatile Options: Whether enjoyed on whole-grain crackers, in a fresh wrap, or over mixed greens, this salad fits any craving!

Meal Prep Friendly: Make it ahead and store it in the fridge for up to 5 days, ensuring you always have a healthy option on hand.

Perfect Pairing: For a light dinner alongside your favorite Cucumber Pasta Salad, or to elevate your lunch, this Tuna Salad offers a wholesome and delicious experience!

Tuna Salad with Peas Ingredients

For the Dressing
• Plain Greek Yogurt – Adds creaminess and tang; can be replaced with mayonnaise for a traditional taste.
• Dijon Mustard – Enhances flavor with a zesty kick; no substitutions noted.
• Salt – For seasoning; adjust to taste.
• Black Pepper – Provides mild heat; feel free to increase or decrease based on preference.
• Garlic Powder – Adds aromatic depth; fresh garlic can be used but may alter the flavor profile.
• Dried Dill Weed – Introduces a fresh herbaceous note; substitute with fresh dill if available.

For the Salad
• Albacore Tuna in Water – The main protein source; recommended to use drained canned tuna for convenience.
• Fresh Frozen Peas – Contributes sweetness and vibrant color; thaw before use to avoid excess moisture.
• Diced Red Onion – Offers crunch and sharper flavor; substitute with green onions for a milder taste.
• Diced Red Bell Pepper – Provides sweetness and color; any color bell pepper can be used.

Step‑by‑Step Instructions for Tuna Salad with Peas

Step 1: Prep Dressing
In a medium mixing bowl, combine the creamy plain Greek yogurt, zesty Dijon mustard, salt, black pepper, garlic powder, and dried dill weed. Use a whisk to blend the ingredients thoroughly until the mixture is smooth and well-combined, about 1-2 minutes. This base dressing will enhance the flavor of your Tuna Salad with Peas beautifully.

Step 2: Combine Ingredients
Next, add the drained albacore tuna, sweet thawed peas, diced red onion, and colorful diced red bell pepper into the bowl with your dressing. Gently fold the ingredients together using a spatula or wooden spoon to ensure everything is evenly coated and combined; this should take about 2-3 minutes. Feel free to taste and adjust seasoning as needed for a perfect finish.

Step 3: Chill & Serve
Once combined, cover the bowl with plastic wrap or transfer the Tuna Salad with Peas into an airtight container. Refrigerate for at least 30 minutes to let the flavors meld and chill. When ready to serve, enjoy the salad on whole-grain crackers, in a sandwich, or over a bed of leafy greens for a refreshing meal.

Expert Tips for Tuna Salad with Peas

Mix Thoroughly: Ensure that you mix the dressing well before adding it to the salad. This guarantees even seasoning throughout your Tuna Salad with Peas.
Use Quality Tuna: Choose high-quality albacore tuna for the best flavor and texture, as it greatly influences the overall dish.
Adjust Seasoning: Always taste your salad before serving. You might need to adjust salt, pepper, or dill depending on your preference.
Chill Before Serving: Letting the salad chill for at least 30 minutes enhances the flavors, making it even more delicious when served.
Safe Storage: Store any leftover Tuna Salad with Peas in a sealed container in the refrigerator. Consume within 3-5 days for optimal freshness.

Tuna Salad with Peas Variations

Explore these delightful twists to make your Tuna Salad with Peas even more enjoyable!

Avocado Swap: Replace Greek yogurt with mashed avocado for a creamy, dairy-free alternative. The added richness will elevate the flavor while keeping it healthy.
Crunchy Celery: Add ½ cup of chopped celery for a satisfying crunch that pairs perfectly with the sweet peas. This simple addition enhances texture and freshness.
Hard-Boiled Eggs: Stir in two chopped hard-boiled eggs to add an extra protein boost. They offer a wonderful creamy texture and subtle flavor contrast to the salad.
Spicy Kick: Incorporate diced jalapeños or a dash of your favorite hot sauce for a spicy twist. The heat complements the cool ingredients beautifully!
Herb Swap: Use fresh herbs like cilantro or parsley instead of dried dill for a brightness that enhances the flavors. Each herb brings its own unique character to the dish.
Mixed Veggies: Toss in diced cucumbers or bell peppers for a vibrant twist. Adding different colors not only makes it visually appealing but also gives textural variety.
Greek Flavor Boost: Include crumbled feta cheese and Kalamata olives for a Mediterranean vibe. These flavorful additions will truly transform your salad, reminiscent of a Greek wrap.
Nutty Seeds: Top your salad with sunflower seeds or slivered almonds for added crunch and nutrition. The added nutty flavor will surprise your taste buds in the best way.

Feeling inspired? For more ideas, try pairing your Tuna Salad with Peas alongside a refreshing Cucumber Caprese Salad, or enjoy it as a light yet fulfilling lunch option with the ever-popular Tzatziki Chicken Salad.

Make Ahead Options

These Protein-Packed Tuna Salad with Peas are perfect for busy home cooks looking to save time! You can prepare the dressing (Greek yogurt, Dijon mustard, and seasonings) up to 24 hours in advance and store it in an airtight container. Additionally, you can pre-chop the vegetables (red onion and bell pepper) and keep them refrigerated for 2-3 days. When you’re ready to serve, simply combine the refrigerated dressing with drained tuna and thawed peas, then mix in the prepped veggies. This ensures your salad remains fresh and delicious, making your weeknight meal prep effortless and quick, while ensuring you enjoy a nutritious lunch anytime.

What to Serve with Protein-Packed Tuna Salad with Peas

Enjoy your Tuna Salad with Peas as the centerpiece of a satisfying and balanced meal that excites the palate.

Whole-Grain Crackers: Perfect for a crunchy contrast, these hearty crackers add fiber and bring a satisfying crunch to your salad.
Mixed Greens: A fresh bed of leafy greens brightens your plate while elevating the nutrient levels; add a drizzle of olive oil and balsamic for zest.
Sprouted Grain Bread: Toasted or fresh, this bread provides a delicious, hearty base for your creamy salad, making it a filling sandwich option.
Crispy Vegetable Sticks: Sliced cucumbers, bell peppers, and carrots add a refreshing crunch; they’re perfect for dipping into your flavorful tuna salad.
Sweet Potato Fries: Their natural sweetness offers a delightful contrast to the proteins in the salad, making for a wonderful side dish.
Chilled White Wine: A light Sauvignon Blanc or a crisp Pinot Grigio complements the refreshing flavors of the tuna salad, enhancing your dining experience.
Fruit Salad: A bowl of mixed berries or a tropical fruit medley adds brightness and sweetness, balancing your meal with a burst of flavor.
Lemon-Dill Quinoa Salad: This side dish, vibrant with citrus and herbs, pairs harmoniously with the tuna, creating a meal that’s as colorful as it is delicious.

How to Store and Freeze Tuna Salad with Peas

Fridge: Keep your Tuna Salad with Peas in an airtight container in the refrigerator for up to 3-5 days. This keeps the salad fresh and the flavors intact.

Room Temperature: Avoid leaving the salad at room temperature for more than 2 hours, as tuna can spoil quickly. Always refrigerate promptly.

Freezer: While it’s not recommended to freeze tuna salad due to the texture changes in ingredients like peas and Greek yogurt, you can freeze separate ingredients like the tuna and peas if needed.

Reheating: There’s no need to reheat this salad; it’s best enjoyed cold. Simply take it out of the fridge, stir gently, and savor the deliciousness!

Tuna Salad with Peas Recipe FAQs

How can I select the best fresh frozen peas?
Absolutely! When choosing frozen peas, look for bags that are bright green and have no dark spots or freezer burn. Make sure to check the packaging date to ensure freshness. The peas should also be solidly frozen; if they feel mushy or clumped together, they may be old.

How long can I store the Tuna Salad with Peas in the refrigerator?
Your Tuna Salad with Peas can be stored in a sealed container in the refrigerator for up to 3-5 days. Just remember to take it out and enjoy it before that timeframe is up for the best taste and freshness!

Can I freeze Tuna Salad with Peas?
While it’s not ideal to freeze the entire tuna salad due to the watery texture changes in peas and Greek yogurt, I often suggest freezing just the tuna and peas separately. Place each ingredient in a freezer-safe container or bag, marking them with the date. They can last up to 3 months in the freezer. When ready to use, just thaw overnight in the fridge and mix with fresh ingredients when you’re ready to enjoy!

What should I do if my tuna salad is too watery?
Very! If your Tuna Salad with Peas turns out a bit watery, don’t worry! You can add a touch more Greek yogurt or even a spoonful of mayonnaise to help thicken it. For extra crunch, consider adding some diced celery or even a sprinkle of breadcrumbs to absorb excess moisture. Just be sure to mix thoroughly to maintain that creamy texture.

Is this recipe suitable for those with gluten allergies?
Totally! The Tuna Salad with Peas is gluten-free by itself. However, if you plan to serve it on crackers or in bread, just make sure to choose gluten-free options. This way, everyone can enjoy this healthy dish without worry.

Can I use fresh garlic instead of garlic powder?
Yes, you can absolutely substitute fresh garlic for garlic powder! Use about one clove of fresh garlic, finely minced, to replace 1/4 teaspoon of garlic powder. Just keep in mind that fresh garlic has a stronger taste, so it may enhance the flavor even more. Enjoy playing around with the recipe!