Tuna Potato Salad (30-Minute, High-Protein, No-Mayo Meal!)

Craving a light yet filling meal? This tuna potato salad is your answer! With crispy red onion, briny capers, potatoes and a bright lemon dressing, it's a 30-minute, protein-packed lunch-no mayo needed. Bonus: It's gluten-free and meal-prep friendly!

🍽 Serves 4 | 🥗 High-Protein | 🌱 Gluten-Free | ⏱ 30-Min Meal

I always have canned tuna in my pantry for those days when I need to make something quick that my kids will actually eat without any discussion. There's always at least one complaint when it comes to food, but they both like simple recipes, and this tuna potato salad is one of those meals that just works. It's quick, filling, and has that nice balance of soft potatoes, tangy dressing, and tender tuna-nothing fancy, just good food that everyone enjoys.

I like that it takes around 30 minutes from start to finish, and it's great whether you serve it warm or cold. It's also a good high-protein salad to prep ahead for lunches or light dinners. If you're looking for easy meal prep recipes that use everyday ingredients, this one's definitely worth keeping in your rotation.

If you're looking for easy and delicious recipes to try, here are some reader favourites that are worth checking out!
For a savoury twist, try an easy canned tuna and potato recipe, a quick and budget-friendly meal or this low-calorie cabbage frittata, packed with veggies and perfect for a nutritious start of the day.

❣️Why You'll Love This Recipe

• It's quick and easy to make.
• Perfect for meal prep or quick dinners.
• Loaded with fresh ingredients and balanced flavours.
• A great way to use pantry staples like tuna and capers.

🥘 Ingredients

See the recipe card for full information on ingredients and quantities.

• Potatoes: I like using pink or baby red potatoes because they hold their shape nicely and turn out creamy once cooked. If you mix red and gold, it adds a bit of colour to the salad, too. Just be careful not to overcook them so they don't fall apart when you toss everything together.
• Tuna: I usually use brined tuna, but tuna in oil works just as well. If you go with tuna in oil, you can skip the olive oil in the dressing - that way, the salad won't end up too oily. Just drain it well before adding.
• Capers: These add a nice tangy, salty kick that makes the salad more interesting. Be sure to drain them, though - you want their punch, not the extra brine. 👉 Capers also work great in my 15-minute tuna spaghetti.
• Red onion: I like to tone down the sharp taste by adding the sliced onion to a bowl, sprinkling over a little salt, and rubbing it with my hands for about 30 seconds. Then I rinse it with cold water and squeeze out any excess liquid. This quick step makes the onion much milder and adds a nice balance to the salad.
• Dried herbs: Dill and basil add a nice herby touch. You can use fresh ones if you have them - just double the amount since fresh herbs are milder.
• Cilantro: I like sprinkling it in at the end for freshness. If cilantro isn't your thing, parsley works just as nicely. You can also skip it entirely.

♻️Substitutions

• Potatoes: Swap pink potatoes for Yukon gold or fingerling potatoes.
• Tuna: Use canned salmon or shredded chicken for a different protein.
• Red Onion: Try shallots, green onions, sweet onions, or pickled onions for a milder or tangier alternative.
• Capers: Replace with chopped green olives for a similar briny taste.
• Cilantro: Try parsley or dill if cilantro isn't your favourite.

📋Variations

• Mediterranean Style: Add cherry tomatoes, sliced cucumbers, and crumbled feta.
• Spicy Kick: Mix a teaspoon of chilli flakes or a splash of hot sauce into the dressing.
• Creamy Version: Swap half the olive oil with Greek yoghurt for a creamy dressing.

👩‍🍳  How to Make Tuna Potato Salad

This salad might look like it took hours to prepare, but it's quick and simple. It's the kind of dish that feels impressive while keeping things easy and stress-free, just like this potato frittata recipe. For more recipes like these, visit my tuna recipe collection!

Step 1: Cook the Potatoes: Wash the potatoes to remove any dirt, then boil them in salted water until they're soft. Drain and let them cool. You can peel them if you want, then cut them into small pieces.

Step 2: Make the Dressing: Mix all the dressing ingredients in a small bowl until everything is well blended. This will add a zesty touch to the salad.

Step 3: Put the Salad Together: In a big bowl, add the potatoes, tuna, and capers. Pour the dressing over the top and gently mix so everything is coated. Add a bit more salt or pepper if needed.

Step 4: Serve the Salad: Place the salad in a dish and sprinkle some fresh herbs on top if you like. You can serve it right away or put it in the fridge to chill for a bit before eating.

*See the recipe card for detailed instructions. 

💭 Expert Tips

• Boil the potatoes whole with the skin on to keep them from getting mushy.
• Let the potatoes cool slightly before cutting to avoid breaking them apart.
• Don't skip the lemon zest-it adds a burst of freshness.
• Toss gently to keep the potatoes from turning into mash.

🥗Serving Suggestions

This salad is great on its own, but you can also serve it with homemade toasted bread, alongside grilled vegetables, or as part of a picnic spread.

❓Tuna Potato Salad FAQs

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📖 Recipe

Tuna Potato Salad

Claudia Ciorteanu

This tuna potato salad is a fresh, easy-to-make dish with a zesty lemon dressing. Perfect for light lunches, dinners, or meal prep!

5 from 15 votes

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Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Course Main Course, Salad

Cuisine Mediterranean

Servings 4

Calories 418 kcal

Video

Equipment

• ▢
  Large pot
• ▢
  Mixing Bowls

Ingredients

 

US CustomaryMetric

 

1x2x3x

For the Salad:

• ▢ 2 pounds pink potatoes or baby red and/or gold potatoes
• ▢ 7-10 ounces canned tuna in brine or oil drained
• ▢ 4 tablespoons capers in brine drained
• ▢ 1 red onion medium-sized, cut into julienne strips

For the Lemon Dressing:

• ▢ ½ teaspoon dried dill
• ▢ ½ teaspoon dried basil
• ▢ ¼ teaspoon salt adjust as needed
• ▢ ¼ teaspoon pepper
• ▢ 1 garlic clove minced
• ▢ 4 tablespoons olive oil
• ▢ 1 tablespoon white wine vinegar
• ▢ 2 tablespoons whole grain mustard
• ▢ 1 tablespoon lemon zest from one lemon
• ▢ 3 tablespoons lemon juice
• ▢ 3 tablespoons fresh cilantro chopped

Instructions

 

• Cook the Potatoes: Rinse the potatoes thoroughly to remove any dirt. Place them in a large pot and cover with salted water, ensuring the water level is about 1-2 inches above the potatoes.
  2 pounds pink potatoes or baby red and/or gold potatoes
• Bring to a boil and cook for 15-20 minutes, or until a fork easily pierces through them without resistance.
• Once cooked, drain the water and let the potatoes cool until they're comfortable to handle. Peel the potatoes if you prefer (optional) and cut them into bite-sized pieces for easy eating.
• Prepare the Dressing: In a small bowl, whisk together all the dressing ingredients until well combined. This will create a bright and tangy mixture to tie the salad together.
  ½ teaspoon dried dill, ½ teaspoon dried basil, ¼ teaspoon salt, ¼ teaspoon pepper, 1 garlic clove, 4 tablespoons olive oil, 1 tablespoon white wine vinegar, 2 tablespoons whole grain mustard, 1 tablespoon lemon zest, 3 tablespoons fresh cilantro
• Assemble the Salad: In a large mixing bowl, add the bite-sized potatoes, drained tuna (break it into chunks if needed), onion and capers.
  7-10 ounces canned tuna in brine or oil, 4 tablespoons capers in brine
• Drizzle the prepared dressing over the top, making sure to coat everything evenly.
• Use a spatula or large spoon to toss the ingredients gently, so the potatoes don't break apart too much. Taste the salad and adjust the seasoning with extra salt or pepper if needed.
• Serve: Transfer the salad to a serving dish for presentation. If you want to add a finishing touch, garnish with extra chopped cilantro or a sprinkle of dill.
• Serve immediately or chill in the fridge for about 15-20 minutes if you prefer it cold.

Notes

• Storage Tips:
  • Store leftovers in an airtight container in the fridge for up to 3 days.
  • Give the salad a quick toss before serving again, as the dressing might settle.
• Make-Ahead Option:
  • You can boil the potatoes and prepare the dressing up to 1 day in advance. Store them separately in the fridge and assemble the salad just before serving.
• Serving Suggestions:
  • Serve chilled for a refreshing meal or at room temperature for better flavor absorption.
  • This salad pairs well with crusty bread or a light soup for a complete meal.
• Ingredient Swaps:
  • If you don't have fresh herbs, dried dill or basil can be used (use about one-third the amount).
  • No capers? Try substituting with chopped green olives or pickles for a similar tangy kick.
• Potato Tip:
  • Waxy potatoes (like Yukon Gold or red potatoes) work best because they hold their shape after boiling.
• Dietary Variations:
  • For a lighter version, use water-packed tuna instead of oil-packed tuna.

Nutrition

Calories: 418kcalCarbohydrates: 42gProtein: 15gFat: 22gSaturated Fat: 3gPolyunsaturated Fat: 3gMonounsaturated Fat: 16gCholesterol: 18mgSodium: 602mgPotassium: 1224mgFiber: 5gSugar: 5gVitamin A: 93IUVitamin C: 34mgCalcium: 61mgIron: 3mg

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