Ultimate Protein-Packed Tuna Chickpea Salad for Lunch!

Learn how to make a simple tuna and chickpea salad, perfect for a healthy lunch. This easy recipe delivers over 25 grams of high protein and 9 grams of fiber, making it ideal for healthy meal prep. Fuel your healthy lifestyle with this tasty salad!

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TIMESTAMPS
0:00 Open
0:49 Prepping the chickpeas
1:28 Prepping the tuna
2:00 Adding the ingredients
3:49 Serving your chickpea, tuna salad
4:03 Storing the salad
4:15 Outro

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#tunachickpeasalad #highproteinlunch #healthyrecipes #healthylunchideas

Hello my friends. Welcome back to the channel. I’m Danny Spes of Clean and Delicious. I’m a health, eating psychology, and weight loss coach, and I want to help you make healthy eating easy, delicious, and doable. And today, I’m going to show you how to make the ultimate protein-packed lunch that is super simple, super satisfying, and perfect for meal prep. It’s a tuna and chickpea salad that delivers over 25 g of protein and 9 g of fiber per serving. So, it’s going to keep you full, energized, and totally on track with your healthy eating goals. Meals like this are great for building and maintaining lean muscle, as well as supporting hormone health. So, if you are working to get more protein into your day, especially at lunchtime when we tend to grab what’s convenient, this salad is going to be your new best friend. So, to get started, you’re going to need one 15oz can of chickpeas, also known as garbanzo beans. And I like to drain them first and then give them a rinse under some cold water. This is just going to rinse off any excess sodium, which helps you to stay in control of seasoning your salad. Then I’ll transfer them into a nice big bowl and using the back of my fork. You could also use a potato masher should you have one on hand. I’m just going to break the chickpeas down. Ultimately, some of them are going to get broken down and some of them are going to remain whole. So you’re going to have kind of a mixed bag with the texture, but that’s exactly what we’re looking for. It should look just like this once it’s ready to go. And then from here, everything else is just going to get added right into this bowl. Starting with two 5oz cans of tuna packed in water. Now, whenever I’m using tuna, I always look for skipjack tuna because this is the variety of tuna that’s going to have the lowest amount of mercury, and I do tend to eat a lot of tuna. Um, so you want to buy it packed in water and then you want to drain that excess water out first and then get the tuna into the bowl. Then to keep the salad nice and light and to keep the protein high and the fats a little bit lower, I’m going to swap traditional mayonnaise for some creamy Greek yogurt. You’re going to want a heaping half a cup of Greek yogurt. And Greek yogurt is the perfect substitution for mayo because you’re still going to get that creamy, tangy texture, but again, you’re going to get an extra boost of protein and an overall lighter salad. If you’re not ready to go all Greek yogurt, you could also do like a 50/50 mix. Do half mayo and half Greek yogurt and then baby step your way there. Then for some veggies and a nice crunchy texture, I’m adding a/2 cup each of diced red onion and some diced up celery. You could really use any type of crunchy vegetable that you have on hand. So, you don’t have to be, you know, committed to onions and celery. Use what’s in the fridge. Then, for a few flavor boosters and to brighten up the salad a bit, I’m going to add a tablespoon of capers, which I’ve roughly chopped. They have a nice briny, tangy texture. And then we’re going to do a little bit of lemon zest. Now, remember, whenever you’re zesting a lemon, you’re looking for the oils that are in the lemon zest. That’s where we’re going to get the flavor from. Once you hit the white, this is also called the pith, you want to stop zesting because this part of the lemon is very bitter. So, you’re just going to zest until you’ve got the bright yellow skin off and then you’re going to stop at the pith. Okay. Then I’m going to do some fresh herbs because, as you know, fresh herbs have a way of just leveling up the flavor of any type of salad. So, you can use what you have on hand. I do recommend parsley or some fresh dill, which is what I’m using today. And you just need a couple of tablespoons. And then to finish it, a nice pinch of sea salt and a little bit of black pepper. From here, you just want to gently toss everything together until all of the ingredients are really well mixed and you have this nice creamy delicious texture. And then you have to decide how you want to eat it. So you could serve this on some bread. You could toss it on a salad. You could go with scooping it up with some crackers or fresh vegetables. Or you could even add it to a lettuce wrap. They would all be absolutely delicious. And we also have to discuss meal prep because this salad holds up in the fridge for up to 4 days. So you could definitely make this ahead of time, transfer it into an airtight container, and then have it ready to grab and go for easy lunches throughout the week. As always, I’m excited for you to give this recipe a try. And if you’re looking for more proteinpacked lunch inspiration, then you’re definitely going to want to watch this video next.