Standing in my kitchen, I couldn’t help but marvel at how a few simple ingredients could come together to create something truly delightful. This High-Protein Tuna Salad with Peas is my go-to for busy days when I crave something satisfying yet easy to whip up. Featuring savory albacore tuna, sweet peas, and a medley of vibrant veggies, this recipe not only brings a refreshing twist to your lunch table but is also packed with protein to keep you energized. In just 10 minutes, you can prepare this delicious cold dish, making it the ideal solution for on-the-go meals or meal prep. Ready to shake up your lunch routine? Let’s dive into this quick and tasty recipe!
Why is this Tuna Salad with Peas a must-try?
Quick Preparation: In just 10 minutes, you can have a protein-packed meal ready to go—perfect for those busy days!
Health-conscious Choice: With Greek yogurt as the base, it’s lower in calories yet rich in flavor and nutrients.
Flavorful Twist: The blend of sweet peas, zesty onion, and crunchy red pepper adds a delightful crunch to each bite.
Versatile Meal: Enjoy it on crackers, as a sandwich, or over a fresh salad for a satisfying dish that suits any appetite.
Make-Ahead Friendly: Prepare it in advance and store it for up to 5 days; it’s an ideal meal prep solution to keep you on track!
Tuna Salad with Peas Ingredients
For the Dressing
- Plain Greek Yogurt – Adds a creamy texture and tangy flavor; substitute with mayo for a classic touch.
- Dijon Mustard – Provides a sharp zest; any mustard works, but Dijon adds depth.
- Salt – Enhances flavors; adjust to suit your taste.
- Black Pepper – Adds subtle heat; freshly ground is best for flavor.
- Garlic Powder – Gives savory depth; use fresh garlic for a stronger bite.
- Dried Dill Weed – Brings herbaceous freshness; fresh dill is an aromatic alternative.
For the Salad
- Albacore Tuna in Water – Lean protein source; feel free to use any canned tuna or fish.
- Fresh Frozen Peas – Adds sweetness and texture; cooked peas can be used if needed.
- Diced Red Onion – Delivers crunch and mild flavor; substitute green onions for a gentler taste.
- Diced Red Bell Pepper – Offers color and sweetness; any bell pepper or none at all can be used.
Step‑by‑Step Instructions for Tuna Salad with Peas
Step 1: Prepare the Dressing
In a medium mixing bowl, combine 1 cup of plain Greek yogurt, 2 tablespoons of Dijon mustard, and a pinch of salt and black pepper. Add 1 teaspoon of garlic powder and 1 tablespoon of dried dill weed to the mixture. Use a whisk to blend the ingredients until smooth and creamy, about 1-2 minutes. You’ll know it’s ready when the dressing is well combined and velvety in texture.
Step 2: Incorporate the Tuna and Veggies
Next, gently fold in two cans (drained) of albacore tuna, 1 cup of thawed fresh frozen peas, 1/2 cup of diced red onion, and 1/2 cup of diced red bell pepper. Use a spatula for this step to maintain the integrity of the tuna. Toss everything together until all ingredients are evenly coated in the dressing—about 2-3 minutes. The vibrant colors will create an inviting mixture!
Step 3: Chill for Flavor Development
Once mixed, cover the bowl with plastic wrap or transfer the tuna salad to an airtight container. Refrigerate for at least 30 minutes—or longer if possible—allowing the flavors of the Tuna Salad with Peas to meld together nicely. This chilling step is essential for enhancing the overall taste, so don’t rush it!
Step 4: Serve and Enjoy
When you’re ready to serve, scoop the chilled Tuna Salad with Peas onto hearty crackers, in a soft sandwich, or over a fresh bed of lettuce. Make sure to display the beautiful colors of the salad! Serve immediately for the best texture, but it can also be stored in the refrigerator for up to 5 days.
How to Store and Freeze Tuna Salad with Peas
Fridge: Keep the Tuna Salad with Peas in an airtight container; it will last up to 5 days for optimal freshness and flavor.
Freezer: While freezing is not ideal for this salad due to texture changes, if necessary, store in a freezer-safe container for up to 2 months.
Thawing: To enjoy frozen Tuna Salad with Peas, thaw it in the fridge overnight and consume it within 24 hours of thawing for the best quality.
Reheating: This dish is typically served cold, but if you’d like to warm it up, do so gently in the microwave and serve immediately to maintain texture.
Tuna Salad with Peas Variations
Feel free to get creative with your Tuna Salad with Peas and make it your own with these delightful twists!
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Creamy Avocado: Replace Greek yogurt with mashed avocado for a rich, creamy texture and healthy fats. The result is a refreshing, melt-in-your-mouth experience with each bite.
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Spiced Up: Kick it up a notch by adding diced jalapeños or a splash of hot sauce for a zesty twist. This variation brings a lively heat, perfect for those who enjoy a bit of spice!
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Herb Garden: Substitute dried dill with a mix of fresh herbs like parsley and chives for an aromatic touch. The fresh herb medley adds layers of flavor that brighten the salad beautifully.
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Nutty Crunch: Toss in some chopped walnuts or slivered almonds for an added crunch and nutty flavor. This adds a delightful contrast to the creamy salad, making every bite pop!
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Citrusy Lift: Squeeze fresh lemon juice into the mix for a vibrant, zesty kick. The citrus elevates the overall flavor profile and adds a lovely brightness to your dish.
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Flavored Tuna: Use flavored canned tuna, like lemon or herbs, instead of plain albacore. This can infuse extra taste without any additional effort!
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Mediterranean Flair: Switch out the peas for chopped sun-dried tomatoes and artichokes for a Mediterranean-inspired twist. This variation takes your salad to a whole new flavor destination!
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Greek-Style: Add crumbled feta cheese and olives to create a Greek-inspired version that’s tangy and savory. It’ll transport your taste buds straight to the Mediterranean!
Consider trying out some of these fun variations during your next meal prep—who knows which new favorite you might discover? Don’t forget that you can replace some of the ingredients in the base recipe by checking out how to use fresh herbs or exploring tips on preparing canned seafood for more satisfying meals!
Expert Tips for Tuna Salad with Peas
- Perfect Pea Prep: Ensure you thaw frozen peas under cold water in a colander before adding them. This avoids excess moisture in the dish.
- Creamy Consistency: If you prefer a creamier tuna salad, you can add more Greek yogurt or mayo to your liking for the Tuna Salad with Peas.
- Chill for Flavor: Always refrigerate your salad for at least 30 minutes before serving. This allows the flavors to meld beautifully, enhancing taste.
- Taste Test: Don’t forget to taste and adjust seasonings before serving! Adding a pinch of salt or pepper can elevate the dish just right.
- Storage Savvy: Keep leftovers in a tightly sealed container. Proper storage can extend freshness for up to 5 days, making it great for meal prep!
What to Serve with Tuna Salad with Peas
Elevate your meal by pairing this delicious salad with a few complementary sides that perfectly balance flavors and textures.
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Crispy Crackers: Serve with a variety of crunchy crackers for added texture. The combination enhances every creamy bite of the salad.
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Pita Chips: A delightful alternative, pita chips add a wonderful crunch that pairs perfectly with the creamy tuna salad.
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Simple Green Salad: A fresh salad made with greens, cucumber, and a light vinaigrette provides a refreshing contrast, enhancing the meal’s overall brightness.
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Sliced Avocado: The creamy richness of avocado offers a beautiful complement to the zesty tuna salad, while adding healthy fats.
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Fresh Fruit Salad: For a refreshing finish, a vibrant fruit salad brings sweetness and a burst of colors to your lunch plate, balancing the savory flavors perfectly.
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Iced Tea or Lemonade: A chilled glass of iced tea or lemonade pairs stylishly with this dish, providing a refreshing sip amidst the savory tones of the salad.
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Potato Salad: Creamy potato salad adds a comforting touch that rounds out your meal while still keeping the focus on the delightful Tuna Salad with Peas.
Each pairing creates an inviting lunch experience that you’ll look forward to sharing with family and friends!
Make Ahead Options
These Tuna Salad with Peas are a meal prep dream come true! You can prepare the entire salad mix, minus the vegetables, up to 24 hours in advance; just combine the Greek yogurt, Dijon mustard, and spices together. Store it in an airtight container in the refrigerator to keep it fresh. When you’re ready to serve, simply fold in the drained tuna, thawed peas, red onion, and bell pepper. Chilling the salad for at least 30 minutes improves the flavor, but it can also be enjoyed after being refrigerated for up to 5 days. Follow these tips, and you’ll have a nutritious, protein-packed meal ready to go at a moment’s notice!
Tuna Salad with Peas Recipe FAQs
How should I choose fresh peas for the Tuna Salad with Peas?
Absolutely! When selecting fresh peas, look for plump, firm pods that are vibrant green. Avoid any with dark spots or signs of wilting. If using frozen peas, ensure they are bright green and well-sealed; they should be sweet and tender once thawed.
What is the best way to store leftovers of my Tuna Salad with Peas?
Very! To keep your Tuna Salad fresh, store it in a tightly sealed container in the refrigerator. It will stay delicious for up to 5 days. Make sure to use a clean spoon to scoop out portions to prevent contamination.
Can I freeze Tuna Salad with Peas?
While it isn’t ideal due to texture changes, you can freeze it. If you choose to do so, place the salad in a freezer-safe container, leaving room for expansion, and it can last for up to 2 months. Thaw it overnight in the fridge before consuming, and use it within 24 hours of thawing for best quality!
What if my Tuna Salad turns out too dry?
No need to worry! Simply add a dollop of Greek yogurt or mayonnaise to bring back moisture. Mix it thoroughly, and consider adding a splash of lemon juice for brightness and flavor. Adjusting seasonings to enhance taste is always a great idea!
Is this Tuna Salad with Peas safe for those with allergies?
For sure! If nut allergies are a concern, this recipe is naturally nut-free. However, check labels on canned tuna and any condiments for potential allergens. If you’re accommodating gluten-free diets, serve this salad over gluten-free crackers or in a lettuce wrap instead.
Can I use another type of seafood in this recipe?
Absolutely! If you prefer, you can swap albacore tuna with canned salmon or even shredded cooked chicken for a different twist. Just remember to adjust your seasoning as needed for those flavor adjustments!
Tuna Salad with Peas: A Creamy, Protein-Packed Delight
Ingredients
Equipment
Method
- In a medium mixing bowl, combine 1 cup of plain Greek yogurt, 2 tablespoons of Dijon mustard, and a pinch of salt and black pepper. Add 1 teaspoon of garlic powder and 1 tablespoon of dried dill weed to the mixture. Use a whisk to blend the ingredients until smooth and creamy, about 1-2 minutes.
- Gently fold in two cans (drained) of albacore tuna, 1 cup of thawed fresh frozen peas, 1/2 cup of diced red onion, and 1/2 cup of diced red bell pepper. Use a spatula for this step to maintain the integrity of the tuna. Toss everything together until all ingredients are evenly coated in the dressing, about 2-3 minutes.
- Cover the bowl with plastic wrap or transfer the tuna salad to an airtight container. Refrigerate for at least 30 minutes to allow the flavors to meld together nicely.
- Scoop the chilled Tuna Salad with Peas onto hearty crackers, in a soft sandwich, or over a fresh bed of lettuce.
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