High-Protein Vegan Tuna Salad

June 6, 2026 Evann Ryan

If you're looking for a satisfying plant-based lunch that's packed with protein, affordable, and perfect for meal prep, this High-Protein Vegan Tuna Salad deserves a spot in your weekly rotation. While traditional tuna salad relies on fish and mayonnaise, this vegan version delivers a surprisingly similar texture and savory flavor using textured vegetable protein (TVP), creamy vegan Greek yogurt, and a few simple pantry staples.

What I love most about this recipe is how versatile it is. You can pile it onto sandwiches, wrap it in lettuce cups, scoop it onto crackers, or enjoy it straight from the container. Additionally, it stores beautifully in the fridge, making it ideal for busy weeks when you need quick, nourishing meals ready to go.

Even better, this vegan tuna salad is loaded with plant-based protein and fiber while remaining budget-friendly and easy to prepare.

high protein vegan tuna salad in a glass meal prep container

Why You'll Love This High-Protein Vegan Tuna Salad

This high-protein vegan tuna salad has quickly become one of my favorite meal-prep recipes. Not only is it simple to make, but it's also incredibly flavorful.

Packed with plant-based protein
Perfect for meal prep and packed lunches
Ready in under 20 minutes
Budget-friendly ingredients
Dairy-free and completely vegan
Great for sandwiches, wraps, bowls, and snacks
Easily customizable to your taste preferences

textured vegetable protein (tvp) in a metal bowl

textured vegetable protein (tvp) soaking in boiling water in a metal bowl

What You Need To Make This High-Protein Vegan Tuna Salad

The secret to creating a realistic vegan tuna texture is textured vegetable protein. Once hydrated, TVP develops a flaky consistency that works beautifully in this recipe. Meanwhile, capers, Dijon mustard, lemon juice, and parsley create a bright, savory flavor profile that keeps every bite interesting.

hydrated textured vegetable protein in a metal bowl with vegan greek yogurt, dijon mustard, and lemon juice being poured in

Ingredient Substitutions

This recipe is incredibly flexible. For example, if you don't enjoy capers, chopped pickles or pickled jalapeños work wonderfully. Similarly, the optional nori sheet adds a subtle ocean flavor, but you can leave it out if preferred.

Additionally, fresh dill can be substituted for parsley, while vegan mayonnaise can replace some of the yogurt if you'd like an even richer texture.

textured vegetable protein, diced red onion, and chopped parsley in a metal bowl

fresh parsley, chopped red onion, hydrated textured vegetable protein, vegan greek yogurt, dijon mustard, lemon juice, salt, and pepper in a metal bowl with a hand holding it and a spoon going in to mix it together

High-Protein Vegan Tuna Salad Recipe Card

Yield: 4 servings

Prep Time: 15 minutes

Cook Time: 5 minutes

Total Time: 20 minutes

Macros for Entire Vegan Tuna Salad Recipe

Calories: ~925 kcal
Protein: ~80 g
Carbohydrates: ~55 g
Fat: ~34 g
Fibre: ~23 g

Macros Per Serving (¼ Recipe)

Calories: ~231 kcal
Protein: ~20 g
Carbohydrates: ~14 g
Fat: ~8.5 g
Fibre: ~6 g

Ingredients:

150 g textured vegetable protein (1½ cups)
18 g vegetable bouillon paste (1 tbsp)
950 ml boiling water (4 cups)
Optional: 1 nori sheet, finely chopped
28 g oil (2 tbsp)
240 g plain vegan Greek yogurt (1 cup)
15 g Dijon mustard (1 tbsp)
15 g lemon juice (1 tbsp)
80 g red onion, finely diced (1 small)
60 g capers plus juice (¼ cup)
15 g fresh parsley, chopped (½ bunch)
6 g salt (1 tsp)
4 g black pepper (2 tsp)

Instructions:

Preheat the oven to 350 F and line a large baking sheet with parchment paper.
Bring 4 cups of water to a boil then add in 1 tbsp (18g) vegetable bouillon paste, whisking to combine.
Add textured vegetable protein (TVP) to the broth and if using - the finely chopped nori sheet, then let sit to hydrate for 10 minutes.
At 10 minutes, drain the TVP and season with 2 tbsp oil.
Spread TVP across the prepared baking sheet and bake for 15-18 minutes or until lightly browned.
To a mixing bowl add: vegan greek yogurt, dijon mustard, lemon juice, salt, black pepper, finely diced red onion, capers, and fresh chopped parsley. Mix well to combine.
Add the cooked TVP to the yogurt mixture and toss everything really well to combine.
Set the “Tuna” in a meal prep container and cool completely before enjoying either on bread (suggested macros), with crackers, on lettuce, or with a side of apple slices.

Other High-Protein Vegan Recipes to Try

If you love this High-Protein Vegan Tuna Salad, you'll also enjoy:

Each recipe is designed to help you increase your protein intake while keeping meal prep simple and delicious.

Share Your Thoughts

Did you make this High-Protein Vegan Tuna Salad? I'd love to hear how you served it. Leave a comment below and let me know if you enjoyed it in a sandwich, wrap, salad bowl, or your own creative way.