Tuna Salad Stuffed Mini Peppers
Canned tuna mixed with Greek yogurt, diced celery, Dijon, and everything bagel seasoning — spooned into halved mini sweet peppers. ~18g protein per serving, zero cooking, 10 minutes. The Greek yogurt swap keeps the protein high without the calorie load of mayo.
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.
Notes
Estimated protein per serving (6 halves): ~18g. Canned tuna provides approximately 13g per 2.5 oz serving, Greek yogurt adds 2g, and the mini peppers contribute 1g.
Greek yogurt instead of mayo is the protein upgrade that makes this a high-protein snack rather than a standard tuna salad vessel. Mayo has essentially no protein. Three tablespoons of full-fat Greek yogurt adds roughly 4g of protein while providing the same creamy binding function. The Dijon adds sharpness that compensates for the slightly tangier flavor profile of yogurt vs. mayo.
Drain the tuna aggressively. This is the most important step. Watery tuna filling leaks into the pepper within an hour and creates a soggy, diluted result. Press it in a strainer, squeeze it in a paper towel, do both — the filling should be quite dry before the yogurt goes in.
For meal prep: store the tuna mixture and pepper halves separately and fill at work or right before eating. Pre-filled peppers release moisture and soften after about 4 hours. The tuna mixture keeps for 3 days; the peppers keep for 5 days.
This recipe uses the same Greek yogurt swap from the High Protein Turkey Taco Bowls — a consistent theme across the high-protein lineup.
Tried this recipe?Let us know how it was!