A flavorful dip you can eat for lunch! This healthy buffalo tuna dip packs 37 grams of protein and pairs well with chips, crackers, and veggies.
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To me, a healthy lunch has to tick a few boxes: easy, minimal ingredients, and tasty enough that I’ll actually feel satisfied after eating it.
Luckily, this easy buffalo tuna dip has all that and more. This simple recipe can be prepped in minutes and packs more than enough protein to keep you full for hours. It’s made with simple ingredients you probably already have at home, and it’s so tasty that it’s sure to satisfy.
Try this 5-minute dip with chips, crackers, or veggies for a filling and healthy lunch.
Why you’ll love buffalo tuna dip
Versatile: You can use this as a dip (of course), but you can also use it in wraps, quesadillas, and sandwiches.
Protein packed: This simple tuna dip contains over 37 grams of protein to support your fitness and health goals.
Quick: You can make this delicious dip in minutes, so it’s perfect for busy work days.
Minimal ingredients: This recipe uses staple ingredients most of us keep at home, so you can make it week after week.
Tasty: It’s healthy, but it’s also super satisfying. You’ll love this tasty tuna dip!
Ingredients
Here’s what you’ll need to make buffalo tuna dip:
- Tuna — I prefer tuna packed in water for a lower fat option
- Buffalo sauce — I use Frank’s RedHot, but use what you have
- Greek yogurt — you can sub blended cottage cheese or mix with mayonnaise
- Chives or green onions
- Spices — onion and garlic powder, or you could use ranch seasoning
How to make it
Add all ingredients to a medium bowl. Using a fork, mix ingredients together until ingredients are combined and dip has reached your desired texture.
How to serve
You can serve this recipe as a dip with crackers, pretzels, chips, pita, or tortilla chips. It’s also great served with vegetables like cucumber slices, carrot chips, or snap peas.
You can also use this mixture in sandwiches, wraps, or quesadillas. Add melted cheese or mashed avocado if you’d like to serve it like this.
More healthy lunches
Turkey and cheese roll-ups
High protein pasta salad
Egg pinwheels
Caesar pasta salad
Easy tortilla quiche
Pesto chicken quesadillas
Buffalo chickpea wraps
Dill pickle tuna salad
How long will this stay good?
Buffalo tuna dip will stay good in the fridge for 2-3 days. Store in a food container with a fitted lid and stir before serving.
Frequently asked questions
The FDA sets guidelines for safe limits of tuna and other fish. They recommend limiting tuna consumption to 2-3 servings per week, and choosing lower mercury options like “light” and “skipjack”. Always check with your country’s health authorities if you’re unsure!
Make this buffalo tuna dip dairy-free by swapping greek yogurt for vegan mayonnaise. If it’s lactose you’re worried about, you could also sub light mayonnaise or use a lactose-free greek yogurt.
Sure! If you’re serving warm, I recommend topping with shredded cheese and then warming in the microwave or oven. Make sure you’re using a heat-safe dish.
This recipe would also work well with canned chicken or salmon.
Did you try this recipe?
Leave your rating and review below! And don’t forget to post a photo to Instagram and tag me @real.life.nutritionist.
Easy Buffalo Tuna Dip
Ingredients
- 1 can tuna packed in water, drained
- 2 Tbsp Frank's buffalo wing's sauce
- 3-4 Tbsp plain greek yogurt
- 2 Tbsp chopped chives or green onions
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
Instructions
- Add all ingredients to a medium bowl.
- Using a fork, mix ingredients together until ingredients are combined and dip has reached your desired texture.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
