Tuna salad with whole-grain crackers.

 Here’s a high-protein, muscle-friendly recipe for Tuna Salad with Whole-Grain Crackers

a quick, nutrient-dense meal packed with lean protein, healthy fats, and fiber to fuel workouts and recovery!

-Ingredients

For the Tuna Salad:  

- 2 cans (5 oz each) water-packed tuna (drained; low-sodium preferred)  

- 1/4 cup plain Greek yogurt (or avocado mayo for dairy-free)  

- 1 celery stalk (finely chopped)  

- 2 tbsp red onion (minced)  

- 1 tbsp lemon juice (or apple cider vinegar)  

- 1 tsp Dijon mustard  

- 1/2 tsp garlic powder  

- 1/2 tsp smoked paprika  

- Salt and pepper (to taste)  

- Optional add-ins:  

  - 1/4 avocado (mashed for creaminess)  

  - 1 tbsp chopped pickles or capers  

  - Fresh dill or parsley  


For Serving:  

- 8-10 whole-grain crackers (look for low-sodium, high-fiber options)  

- Optional sides: Sliced cucumber, cherry tomatoes, or lettuce cups  


Instructions

1. Make the Tuna Salad: 

   - In a bowl, flake the drained tuna with a fork.  

   - Add Greek yogurt, celery, red onion, lemon juice, Dijon mustard, garlic powder, smoked paprika, salt, and pepper. Mix well.  

   - Stir in optional add-ins like avocado, pickles, or herbs.  


2. Serve:  

   - Divide the tuna salad between two plates and pair with 4-5 whole-grain crackers. Add optional sides like cucumber or lettuce cups.  


Macros (Per Serving)

- Calories: ~250-300 kcal  

- Protein: ~30g (tuna + Greek yogurt)  

- Carbs: ~20g (crackers + veggies)  

- Fats: ~6-8g (tuna + avocado/Greek yogurt)  


Why This Meal is Great for Bodybuilders  

- Lean Protein Powerhouse: Tuna provides 25g+ protein per can for muscle repair and growth.  

- Omega-3 Fatty Acids: Supports joint health and reduces inflammation.  

- Fiber & Complex Carbs: Whole-grain crackers aid digestion and sustained energy.  

- Low-Sugar: No added sugars, perfect for cutting or lean bulking.  

- Quick & Portable: Ready in 5 minutes for post-workout or on-the-go fuel.  


Pro Tips  

- Meal Prep: Double the recipe and store tuna salad in airtight containers for 3-4 days.  

- Boost Protein: Add 1 hard-boiled egg or a scoop of cottage cheese to the salad.  

- Lower Carbs: Swap crackers for lettuce wraps or cucumber slices.  

- Extra Flavor: Add a dash of hot sauce or a sprinkle of everything bagel seasoning.  

- Budget-Friendly: Use canned salmon or chicken as a tuna alternative.  


Enjoy this simple, protein-packed meal to stay fueled and crush your goals! 🥗🐟💪

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