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! 🥗🐟💪