Easy Spicy Tuna Salad
The best healthy lunch with 38 grams of protein! Try this easy spicy tuna salad with crackers, in a wrap or sandwich, or over greens.

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Canned tuna just doesn’t get the love it deserves, in my humble dietitian opinion.
It’s packed with protein. It takes 2-minutes to prepare. And it’s the base of this absolutely crave-worthy spicy tuna salad for the perfect high protein lunch or snack. What’s not to love?
This simple recipe will become your new quick and healthy lunch staple. It’s perfect served with crackers, cucumber slices, or inside a tasty wrap or sandwich. I know you’ll love it!

Why you’ll love spicy tuna salad
Super high protein: This unassuming lunch contains 38 grams of protein (that’s a lot) to keep you full, minimize cravings, and support your muscles.
Easy: The hardest part of this recipe is opening and draining your can of tuna! If you’re too tired to make a nourishing meal, you won’t be too tired to make this.
Budget-friendly: You’re getting so much nutrition and protein for very little cost.
Flavorful: I’ve said it before, and I’ll say it again: healthy meals that taste too healthy are simply not for me. This nutritious lunch tastes delicious and I genuinely crave it weekly.
Customizable: Want to use canned salmon instead? Sure! Canned chickpeas to make it vegetarian? That works too. Add or swap ingredients to make this simple lunch idea work for you.
This recipe is also gluten-free, and can be made dairy-free.

Ingredients
Here’s what you’ll need to make the best spicy tuna salad:
- Canned tuna — Go for light or skipjack for less mercury! I also prefer the kind in water (not oil) for more protein and fewer calories
- Celery
- Jalapeño — leave some seeds in if you want this extra spicy
- Mayonnaise — I recommend a combination of mayo and greek yogurt, but you can totally omit the mayonnaise for less fat if desired
- Plain greek yogurt — sub regular plain yogurt if needed, but greek yogurt has more protein
- Dijon mustard — sub any prepared mustard
- Chili crisp condiment
- Salt and pepper
How to make spicy tuna salad
In a medium bowl, mix together all ingredients with a fork until well combined. Serve or save for later. It couldn’t be easier!


Variations
Extra spicy: Leave some seeds when dicing your jalapeño pepper, and add an extra scoop of chili crisp.
Lower fat: Omit the mayonnaise and use an extra tablespoon of greek yogurt.
Higher fiber: Swap the greek yogurt and mayonnaise for half an avocado.
Different protein: You can swap canned tuna for canned salmon or chicken, if desired.
Vegetarian: Use canned mashed chickpeas instead of tuna.
Dairy-free: Omit the greek yogurt and use all mayonnaise instead.
How to serve spicy tuna salad
- Dip in crackers, tortilla chips, or cucumber slices
- Inside a wrap, lettuce wrap, sandwich, or tuna melt
- Over greens or grain bowls
- On rice cakes or open-faced toast

How to store
Store spicy tuna salad in a covered food container in the fridge.
It will stay good for up to three days. When you’re ready to eat, just stir and serve. This recipe is a great one for meal prep!
Top tip
Taste your tuna salad after mixing, and adjust to fit your taste!
You might like it with more greek yogurt or mayonnaise for a creamier tuna salad. Or, you may want to add extra spicy or seasonings.
Is canned tuna safe to eat?
Always check with your country’s health authorities regarding mercury and fish. In Canada, canned light or skipjack tuna is generally regarded as safe for the general population, but it’s nuanced. Read through the Health Canada recommendations, or speak to your doctor.
Did you try this recipe?
Leave your rating and review below! And don’t forget to post a picture to Instagram, and tag me @real.life.nutritionist.

Easy Spicy Tuna Salad
Ingredients
- 1 can chunk light tuna in water, drained
- 1/2 rib celery, diced small
- 1 seeded jalapeño, diced small, leave some seeds in for extra spice
- 1 Tbsp diced green onion
- 1 Tbsp mayonnaise
- 3 Tbsp plain greek yogurt
- 1 Tbsp dijon mustard
- 1 tsp chili crisp condiment, or more if desired
- salt and pepper, optional
Instructions
- In a medium bowl, mix together all ingredients with a fork until well combined. Serve or save for later!