Easy Buffalo Tuna Salad (High Protein Recipe)

Ingredients for Buffalo Tuna Salad

I always use albacore tuna packed in water for this recipe — it has a cleaner flavor that lets the Buffalo sauce shine without competing. Here is everything you need:

• 2 (5 oz) cans tuna, drained and flaked — I recommend Safe Catch or Wild Planet for lower mercury content and better quality
• 1/2 cup celery, finely chopped (about 2 stalks)
• 1/4 cup red onion, finely chopped
• 3/4 cup cottage cheese — my preference is full-fat 4% for the creamiest texture; low-fat works but the salad can turn slightly watery
• 3 tbsp Buffalo sauce (Primal Kitchen or Frank’s RedHot recommended)
• 2 tbsp fresh lemon juice — in my experience, fresh lemon makes a noticeable difference; skip the bottled version
• 1/2 tsp garlic powder
• 1/2 tsp paprika
• 1/4 tsp kosher salt (more to taste)
• 1/4 tsp black pepper (more to taste)

Step-by-Step Instructions

I recommend flaking the tuna first before anything else goes in the bowl — it sets up the base evenly and makes mixing much easier.

Step 1: Open and drain both cans of tuna. Note: if you are using Safe Catch or Wild Planet, there is no need to drain. Add the tuna to a medium or large bowl and flake it apart with a fork until no large chunks remain.

Step 2: Finely chop the celery and red onion. The smaller the chop the better — larger pieces tend to fall out when you bite into a sandwich or wrap. Add celery, red onion, and cottage cheese to the bowl. Stir to combine.

Step 3: Add the lemon juice, Buffalo sauce, garlic powder, paprika, salt, and black pepper. Mix everything together until the salad is fully combined and evenly coated. The color should be a light orange-pink from the Buffalo sauce and paprika.

Step 4: Taste and adjust. If you want more heat, add another tablespoon of Buffalo sauce. If it needs brightness, add a little more lemon juice. Serve immediately or refrigerate until ready to eat.

Best Ways to Serve Buffalo Tuna Salad

This salad works beautifully in several formats, each bringing a slightly different texture and experience.

Sourdough or Whole Grain Toast: Pile the buffalo tuna salad on thick toasted bread with romaine lettuce for a sandwich that holds together well and adds a satisfying crunch against the creamy filling.

Lettuce Wraps: Spoon into large romaine or butter lettuce leaves for a completely low-carb serving option. This is my go-to for a lighter lunch that still feels filling.

Cottage Cheese Buffalo Chicken Dip: If you love the Buffalo and cottage cheese flavor combination in this tuna salad, you need to try this companion dip recipe. Same bold flavors in a shareable format that works great at gatherings.

With Crackers or Rice Cakes: Scoop the salad onto your favorite crackers for a quick snack-style lunch. The creamy texture pairs well with the crunch of a good grain cracker.

Healthy Avocado Chicken Salad: If you enjoy this style of quick protein salad, this avocado chicken version uses a similar no-cook assembly method and hits the same satisfying lunch notes.

Spicy Chicken Salad: Another bold, high protein salad option worth bookmarking alongside this buffalo tuna recipe for variety across the week.

Low Carb Burrito Bowl: When you want to extend your high protein lunch prep into dinner, this burrito bowl makes a great companion recipe using similar pantry staples.

How to Store Buffalo Tuna Salad

Store this buffalo tuna salad in an airtight container in the refrigerator for up to 3 to 4 days. It actually gets a little better on day two as the flavors meld together. Keep it in a sealed container away from strong-smelling foods in the fridge.

This recipe does not need reheating — it is meant to be served cold. I recommend giving it a quick stir before serving each time you pull it from the fridge, as the liquids can settle slightly at the bottom.

Pro tip: if you are meal prepping this for the week, chop your vegetables ahead of time and store them separately. Combine with tuna and sauce the night before for the freshest texture each day.

Easy Buffalo Tuna Salad

Bold, creamy, and protein-packed buffalo tuna salad made with canned tuna, cottage cheese, celery, and Buffalo sauce. Ready in 10 minutes with no cooking required.

Print Recipe Save to My Pins

Prep Time 10 minutes mins

Cook Time 0 minutes mins

Total Time 10 minutes mins

Servings: 4 portions

Course: High Protein, Lunch, Snack

Cuisine: American

Calories: 145

Ingredients Equipment Method Notes

Ingredients

  

• 2 5 oz cans tuna drained and flaked; no drain needed for Safe Catch or Wild Planet
• 0.5 cup celery finely chopped, about 2 stalks
• 0.25 cup red onion finely chopped
• 0.75 cup cottage cheese full-fat 4% preferred
• 3 tbsp Buffalo sauce Primal Kitchen or Frank’s RedHot recommended
• 2 tbsp fresh lemon juice bottled lemon juice not recommended
• 0.5 tsp garlic powder
• 0.5 tsp paprika
• 0.25 tsp kosher salt more to taste
• 0.25 tsp black pepper more to taste

Equipment

• Medium or large mixing bowl
• Fork for flaking tuna

Method

 

1. Drain both cans of tuna (skip draining if using Safe Catch or Wild Planet). Add to a medium or large bowl and flake thoroughly with a fork until no large chunks remain.
2. Finely chop celery and red onion. Add to the bowl along with cottage cheese and stir to combine.
3. Add lemon juice, Buffalo sauce, garlic powder, paprika, salt, and black pepper. Mix until fully combined and evenly coated.
4. Taste and adjust Buffalo sauce or salt as needed. Serve immediately or refrigerate in an airtight container for up to 4 days.

Notes

Flake tuna before adding other ingredients for the most even mix. Finely chop all vegetables so they distribute evenly and do not fall out when serving in a sandwich or wrap. Full-fat cottage cheese gives the creamiest result. Swap cottage cheese for plain Greek yogurt or mashed avocado for dairy-free. This recipe is naturally gluten-free — confirm Buffalo sauce brand is certified GF if needed.