Smoky Tuna and White Bean Dip (No Protein Powder)

Not every high-protein snack has to taste like dessert. Two cans of tuna, a can of cannellini beans, and half a cup of Greek yogurt give you about 84g of protein in a bowl for very little money. Smoked paprika and lemon keep it from tasting like tuna salad. Serve it with cucumber rounds if you want the whole thing to stay a protein play.

Ingredients

• 2 cans (5 ounces each) tuna in water, well drained
• 1 can (15 ounces) cannellini beans, drained and rinsed
• 1/2 cup plain nonfat Greek yogurt
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons fresh lemon juice
• 1 small garlic clove, grated
• 1 teaspoon smoked paprika
• 1 tablespoon capers, drained and chopped
• 2 tablespoons chopped flat-leaf parsley
• 1/2 teaspoon fine sea salt
• Freshly ground black pepper

Instructions

1. Press the drained tuna between paper towels to squeeze out the last of the water. Wet tuna makes a loose, fishy dip.
2. Pulse the beans, Greek yogurt, olive oil, lemon juice, garlic, smoked paprika, salt, and several grinds of pepper in a food processor until creamy, about 30 seconds.
3. Add the tuna and pulse only 5 or 6 times. You want visible flakes, not a smooth paste.
4. Fold in the capers and parsley by hand, then taste and add more lemon and salt. It should taste bright, not flat.
5. Chill at least 30 minutes so the paprika and garlic bloom, then serve with cucumber rounds, endive, or seeded crackers. Keep covered in the fridge for up to 3 days.

Tips

• Buy solid tuna packed in water, not oil and not the pouches with added broth. Oil-packed tuna turns the dip greasy once the olive oil goes in.
• Smoked paprika, not sweet paprika. Sweet only adds color and you will wonder why the dip tastes like ordinary tuna salad.
• If it stiffens in the fridge, loosen it with lemon juice or a splash of water rather than more oil, which adds calories without thinning it much.

FAQ

How much protein is in a serving?

About 14g per half cup. The tuna contributes roughly 50g, the beans 20g, and the Greek yogurt 14g, split across six servings.

Can I use canned salmon instead?

Yes, and it is slightly higher in protein and omega-3s. Pick out any large bones, or mash the soft ones in for extra calcium.

Can I use chickpeas instead of cannellini beans?

Yes, though the dip comes out grainier and heavier. Peel a handful of the chickpeas first if you want it smooth.

How long does it keep?

Three days covered in the fridge. The parsley darkens after day one, so hold back half of it and stir it in fresh if you are serving later in the week.

More Meals & Meal Prep

High-Protein Chicken Burrito Bowl

A meal-prep chicken burrito bowl with 48 grams of protein.

40 min48g protein4 bowls

Greek Yogurt Chicken Salad

Creamy Greek yogurt chicken salad with 38 grams of protein and no mayonnaise.

10 min38g protein4 servings

High-Protein Pasta Bake

A high-protein pasta bake with 44 grams of protein per serving using chickpea pasta, lean ground turkey, and a cottage cheese ricotta swap.

50 min44g protein6 servings