Tuna Salad Stuffed Mini Peppers
Tuna salad stuffed mini peppers solve the problem of wanting a high-protein snack that actually takes some effort to eat rather than something you inhale in 30 seconds and immediately want more of. Canned tuna mixed with Greek yogurt, Dijon, celery, green onion, and lemon — spooned into halved mini sweet peppers and finished with everything bagel seasoning. About 18 grams of protein per serving, zero cooking, 10 minutes of prep on Sunday, and holds for three days in the fridge with components stored separately.
The mini pepper vessel is the move. Cucumber rounds work for lighter toppings but tuna salad needs a vessel with some structure — something that holds the filling without bending, releases a little sweetness that works against the savory filling, and provides a satisfying crunch. Mini sweet peppers do all three. They’re also visually strong enough that a container of these looks like something you actually planned rather than something you assembled out of desperation.
Greek Yogurt Instead of Mayo
Three tablespoons of full-fat Greek yogurt replaces the mayo in standard tuna salad. The texture is nearly identical — creamy, binding, smooth. The flavor is slightly tangier, which the Dijon and lemon complement rather than fight. The protein difference is significant: Greek yogurt adds roughly 4 grams of protein per 3-tablespoon serving while mayo adds essentially none.
This is the same swap used across the high-protein snack and meal prep lineup — Greek yogurt as a protein-forward stand-in for mayo or sour cream. It works in tuna salad more seamlessly than almost any other application because the Dijon and lemon provide the sharpness that makes the slightly tangier yogurt invisible.
Drain the Tuna Aggressively
This is the technique step that most tuna salad recipes underemphasize. Watery tuna dilutes the Greek yogurt filling within hours and turns the peppers soggy. Drain it in a strainer, then press it firmly with a paper towel or squeeze it through a clean kitchen towel. The tuna should feel almost dry before the yogurt goes in. Ten extra seconds of draining makes a real difference in how long the assembled peppers hold up.
Meal Prep Strategy
The tuna mixture and the pepper halves store separately for best texture — assembled peppers release moisture and soften after about 4 hours. If you’re taking these to work, pack the tuna mixture in one container and the pepper halves in a zip-lock bag, then fill them at your desk. The assembly takes about 2 minutes and the peppers hold significantly better throughout the afternoon.
The tuna mixture keeps for 3 days refrigerated. The peppers keep for 5 days. Make a full batch Sunday and you have snacks through Wednesday.
The Protein Case
~18 grams per serving from the tuna and Greek yogurt combination. Canned tuna is one of the most protein-dense, lowest-calorie proteins available — roughly 25 grams of protein per 5 oz can at about 100 calories. For a snack, that’s an exceptional protein-to-calorie ratio. For other tuna recipes on the site, the The Best Tuna Salad and White Bean and Tuna Salad use the same protein in different formats.
Meal Prep and Shopping List
This is one of my go to snacks which is why I included it in High Protein Meal Prep: 90 Minutes on Sunday, Three Days of Real Food. The post includes 3 meals and 3 snacks that you prep on Sunday and covers lunch, snacks, and dinner for Monday through Wednesday to keep you on track eating healthy. It also has a built in shopping list. Pull the post up on your phone, click on ingredients as you add them to your cart, and they automatically cross out right. No more paper shopping list!
Tuna Salad Stuffed Mini Peppers
Ingredients
Meat & Protein
- 2 cans tuna 5 oz each, drained and flaked — solid white albacore recommended
Produce
- 12 mini sweet peppers halved lengthwise, seeds removed — about 1 bag
- 2 stalks celery finely diced
- 2 green onion thinly sliced
- 1 lemon juiced — about 2 tbsp
Dairy
- 3 tbsp plain Greek yogurt full-fat — replaces mayo for extra protein
Pantry & Canned Goods
- 1 tsp Dijon mustard
Seasonings & Spices
- 1 tsp everything bagel seasoning for finishing
- ¼ tsp black pepper
- ¼ tsp kosher salt
Instructions
- Drain the tuna thoroughly — press it firmly against a fine mesh strainer or squeeze it in a paper towel to remove as much liquid as possible. Excess moisture in the tuna dilutes the filling and makes the peppers soggy faster.
- In a medium bowl, combine the drained tuna, Greek yogurt, Dijon mustard, lemon juice, diced celery, green onion, salt, and black pepper. Stir until evenly mixed. Taste and adjust salt and lemon.
- Halve the mini peppers lengthwise and remove the seeds. Pat the inside of each pepper dry with a paper towel — dry peppers hold the filling better.
- Spoon the tuna mixture into each pepper half, mounding it slightly. Sprinkle everything bagel seasoning over the top of each filled pepper. Serve immediately or store in an airtight container in the fridge for up to 3 days.
