Quick answer: This Mediterranean tuna pasta salad has about 30 grams of protein and 570 calories per serving, and takes about 25 minutes. Instead of mayonnaise it uses an olive oil and lemon vinaigrette, with white beans, feta and Kalamata olives doing the flavor work. Serves 4. Sodium runs high, about 810 mg per serving … Read more
Quick answer: This tuna salad has about 28 grams of protein and roughly 185 calories per serving of filling (not counting bread), and takes 15 minutes with no cooking. Cottage cheese is blended smooth here rather than left chunky, so it behaves like a mayo substitute you can actually spread. Serves 4. Sodium runs moderate-to-high, … Read more
Quick answer: This tuna salad has about 27 grams of protein and 275 calories per serving, and takes about 15 minutes with no cooking. Unlike the yogurt-based version, there’s no dairy at all here — chickpeas, olive oil, capers and parsley carry the whole bowl instead, Niçoise-style. Serves 4. Sodium sits at a moderate ~465 … Read more
Quick answer: This is the highest-protein tuna salad in the collection — about 30 grams of protein per serving of filling, at roughly 150 calories, ready in 15 minutes with no cooking. Both Greek yogurt and cottage cheese go in together, blended smooth, rather than picking just one dairy source. Serves 4. Sodium is comparatively … Read more
Quick answer: This tuna salad has about 27 grams of protein and roughly 140 calories per serving of filling (not counting bread), and takes 15 minutes with no cooking. It’s the plainest, most classic version in the collection — canned tuna, plain Greek yogurt, celery, red onion and lemon. Serves 4. Sodium is comparatively low, … Read more
Quick answer: This cottage cheese tuna salad has about 34 grams of protein and 305 calories per serving, and takes about 20 minutes, most of it boiling the eggs. It skips mayonnaise entirely — canned tuna, cottage cheese and hard-boiled eggs each bring their own protein instead. Serves 4. Sodium runs high, about 680 mg … Read more