This Buffalo Tuna Salad recipe is so easy for a quick lunch - a great option for tuna salad lovers, especially you like buffalo flavors! Once you have a batch, you can use it in a variety of ways. Make a buffalo tuna melt, serve it in lettuce wraps, or with your favorite crackers or chips.
As a dietitian, people always ask for easy lunch recipes for the days they only have a few minutes, but still want something delicious and filling! And this spicy tuna salad with crunchy veggies, albacore tuna, cottage cheese, and Buffalo sauce is one of my absolute favorites to meal prep!
You can have it for lunch or a high-protein snack. It's a unique twist on classic tuna salad with bold flavors and the best part is it only takes about 5 minutes to make.
This was inspired by my Creamy Buffalo Chicken Salad, another easy option for weekday lunches if you like the classic Buffalo flavor! When I didn't have chicken but was still craving that flavor, I came up with this tuna version and knew I had to share it. 😊
If you like this recipe and have some canned tuna laying around, you may also enjoy my Tuna Melt Wrap, Spicy Asian Tuna Salad, or Simple Mediterranean Tuna Salad.
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Key Ingredient Notes and Substitution Ideas
This Buffalo Tuna Salad is made with simple flavorful ingredients. Here's some ingredient notes, but be sure to check the printable recipe card for the full recipe.
- Canned Tuna - tuna is the main ingredient! Use whatever tuna is accessible for you. I like Safe Catch Tuna and Wild Planet Tuna. Both brands use high-quality sustainable tuna and contain lower mercury content than other tuna brands. Use whatever kind of tuna you like best - solid white albacore tuna or chunk light tuna packed in water or extra virgin olive oil. I personally use albacore tuna for this recipe.
- Cottage Cheese - creamy cottage cheese adds more protein, calcium, and extra flavor to this recipe. You can replace it with plain Greek yogurt if you prefer.
- Celery Sticks - crunchy celery is commonly served with Buffalo chicken and adds a little dietary fiber and the perfect crunch to this tuna salad. If you want more crunchy vegetables, add bell peppers, carrots, cucumbers, or extra celery. Feel free to add some fresh herbs too!
- Red Onion - onions add lots of flavor and are an easy way to enhance this Buffalo tuna salad. You can replace it with green onions or shallot if you want!
- Buffalo Sauce - tangy Buffalo sauce is a great way to add the classic Buffalo chicken flavor! I use the Primal Kitchen brand. You can find it at the grocery store or on Amazon. I've made this using Frank's Red Hot too and it's equally delicious!
- Lemon Juice - a little lemon juice to brighten it up. Don't skip this ingredient because it makes a big difference.
- Seasonings - garlic powder and paprika add flavor.
- Kosher Salt & Black Pepper - a bit of salt and pepper to tie all the flavors together.
How to Make Buffalo Tuna Salad
Below are the instructions for how to make this easy recipe with some visuals that I hope are helpful! Check the recipe card at the bottom of this post for the full recipe.
- Step 1: Flake the tuna in a medium bowl or large bowl. If using Safe Catch or Wild Planet tuna, there's no need to drain the tuna!
- Step 2: Chop the celery and red onions. Add the cottage cheese, celery, and red onion to the tuna and mix to combine.
- Step 3: Add the lemon juice, Buffalo sauce, garlic powder, paprika, salt & pepper.
- Step 4: Mix everything to combine. Give it a taste and add more Buffalo sauce or salt as needed.
Hint: Chop the veggies ahead of time so everything is ready to throw together when lunchtime rolls around!
Dietitian Tip
Eating a balanced lunch that contains protein, complex carbohydrates, and healthy fats is a great way to ensure you feel satisfied! It can help decrease late afternoon cravings and also supports hormone health. I suggest pairing this high-protein tuna salad with crackers, or on toast with your favorite greens!
Variations
The best part about this buffalo tuna salad is you can customize it based on your preference. Below are some ideas, but feel free to get creative!
- Spicy - this tuna salad has a spicy kick, but if you want even more add cayenne pepper or red pepper flakes!
- Deluxe - add extra veggies for even more crunch and whole foods to provide nutrition! Carrots or red bell peppers hold up great in a tuna salad.
- Dairy-Free - use creamy avocado or a plant-based Greek yogurt in place of the cottage cheese for a dairy free option.
How to Serve Buffalo Tuna Salad
Once you have a batch made, there are so many different ways you can serve this tuna salad! Below are some ideas:
- Buffalo Tuna Salad Sandwich or Wrap - turn this tuna salad into a balanced healthy meal by serving it between two slices of sourdough or whole grain bread with some crunchy romaine lettuce and a little ranch dressing or blue cheese dressing. This is my absolute favorite way to have it!
- In Lettuce Wraps - if you're looking for a gluten-free or low carb option, serve this buffalo tuna salad recipe in fresh lettuce leaves. Romaine lettuce works great for this.
- Green Salad with Crisp Lettuce - add a couple of scoops of this buffalo tuna dip on top of a bed of lettuce or spring mix and add your favorite fresh vegetables and some blue cheese on top!
- Buffalo Tuna Pasta Salad - add your favorite pasta to balance out the amount of protein.
Storage
- Refrigerator - store leftover Buffalo Tuna Salad in an airtight container in the fridge for up to 3-4 days.
Expert Tips
- Flake the tuna before adding the other ingredients!
- Look at the can of tuna you're using to see whether you should drain it or not.
- Finely chop the veggies into small pieces so they distribute evenly.
- For the best flavor, I suggest using fresh lemon juice instead of bottled lemon juice if possible.
FAQ
While healthy means something different to everyone, this Buffalo tuna salad is a nutrient-rich option. Tuna is a high-quality lean protein and also provides other important nutrients including Omega-3 healthy fats and iron. This recipe also contains cottage cheese which provides more protein, phosphorus, and calcium. Celery and red onion provide a bit of fiber. This is a gluten-free recipe as long as the Buffalo sauce you use is GF.
I use Primal Kitchen's Buffalo Sauce made with avocado oil.
I use either Wild Planet or Safe Catch Tuna. Both Wild Planet and Safe Catch brands are lower in mercury than the FDA standard.
Related
Looking for other dietitian recipes like this? Try these:
Perfect for Pairing
These are my favorite dishes to serve with Buffalo Tuna Salad:
I hope you enjoy this recipe as much as I do! I would love to hear from you! If you made this recipe, please leave me a review below or tag me in a photo or story on Instagram. Your reviews help support me and make it possible for me to continue to create the recipes you know and love. 🙂 IG: @mallorythedietitian
📖 Recipe
Easy Buffalo Tuna Salad (High Protein Recipe)
Equipment
- 1 small bowl
Ingredients
- 2 (5 oz) cans tuna drained and flaked
- ½ cup celery, finely chopped ~2 stalks
- ¼ cup red onion, finely chopped
- ¾ cup cottage cheese
- 3 tablespoon Buffalo sauce I use Primal Kitchen brand
- 2 tablespoon lemon juice
- ½ teaspoon each: garlic powder, paprika
- ¼ teaspoon kosher salt more to taste
- ¼ teaspoon black pepper more to taste
Instructions
- Flake the tuna in a medium bowl or large bowl. If using Safe Catch or Wild Planet tuna, there's no need to drain the tuna.
- Chop the celery and red onions. Add the cottage cheese, celery, and red onion to the tuna and give it a good mix.
- Add the lemon juice, Buffalo sauce, garlic powder, paprika, salt & pepper.
- Mix everything to combine. Give it a taste and add more Buffalo sauce or salt as needed.
- Hint: Chop the veggies ahead of time so everything is ready to throw together when lunchtime rolls around!
Notes
- Flake the tuna before adding the other ingredients!
- Look at the can of tuna you're using to see whether you should drain it or not.
- Finely chop the veggies into small pieces so they distribute evenly.
- For the best flavor, I suggest using fresh lemon juice instead of bottled lemon juice if possible.
- Refrigerator - store leftover Buffalo Tuna Salad in an airtight container in the fridge for up to 3-4 days.
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