Broccoli & Tuna Salad

This Middle Eastern inspired salad is

Crunchy broccoli, sweet grapes and protein-packed tuna tossed in a punchy Dijon dressing. This easy meal prep salad gives you plenty of protein and fiber in every serving and somehow gets even better after sitting in the fridge.

I love a salad, but it has to actually keep me full.

A bowl of leaves with a few vegetables thrown on top might technically be a salad, but if I’m hungry again an hour later, it hasn’t really done its job.

This Broccoli Tuna Salad is different. I made a big batch at the beginning of the week so I could have something ready to grab for lunch over the next few days. It’s crunchy, savory, a little sweet from the grapes and has plenty of acidity and punch from the Dijon, apple cider vinegar and garlic dressing.

And the nutrition is pretty fantastic too.

One batch has approximately 81 grams of protein and 21 grams of fiber. Divide it into three portions and you’re getting around 27 grams of protein and 7 grams of fiber per serving before adding anything else.

That is my kind of meal prep.

Why Protein + Fiber Matter

Protein and fiber are two things I’m always thinking about when I build a meal.

Protein helps make a meal more satisfying and supports muscle mass, something that becomes increasingly important as we get older. Fiber supports digestion and gut health while also helping slow digestion and support steadier blood sugar.

And instead of trying to micromanage every gram, I find it much easier to simply ask: Where is my protein? Where is my fiber?

This salad has both built right in.

The tuna provides the majority of the protein, while the broccoli, grapes and nutritional yeast contribute fiber. You also get a little healthy fat from extra virgin olive oil, which helps make the salad satisfying without needing a heavy mayonnaise-based dressing.

What Makes This Broccoli Tuna Salad So Good

The combination might sound a little unexpected, but it works.

Broccoli gives you loads of crunch and holds up beautifully in the refrigerator.

Tuna turns it into an actual meal rather than just a vegetable side.

Grapes add little bursts of sweetness that balance the savory tuna and sharp Dijon.

Nutritional yeast brings a slightly cheesy, nutty umami flavor while adding additional protein and fiber.

And then there’s the dressing. Extra virgin olive oil, apple cider vinegar, Dijon, garlic and chili flakes create something sharp and punchy enough to flavor all that broccoli without drowning it.

Best of all, there’s no lettuce to wilt, which makes this particularly good for meal prep.

Ingredient Notes & Easy Swaps

• Broccoli: I use 500 grams of fresh broccoli, chopped fairly small. Smaller pieces make this much easier to eat and allow the dressing to coat everything properly.
• Tuna: I used two cans of Sainsbury’s Tuna Chunks in Spring Water, drained. Any good-quality tuna packed in spring water will work.
• Grapes: These add just enough sweetness. Slice them in half so you get a little grape in more bites. Chopped apple would also work beautifully.
• Nutritional Yeast: This is the little flavor booster here. It adds savory, almost cheesy depth without needing cheese. If nutritional yeast isn’t your thing, you can leave it out, although the nutrition and flavor will change slightly.
• Dijon Mustard: Dijon gives the dressing creaminess and sharpness without needing mayonnaise.
• Apple Cider Vinegar: I love its acidity here, but fresh lemon juice or red wine vinegar would also work.
• Extra Virgin Olive Oil: We are keeping this light s you only need a tablespoon for the entire batch. 

Tips for the Best Broccoli Tuna Salad

Chop the broccoli small. This is probably my biggest tip. Huge raw broccoli florets are not particularly enjoyable to eat. Small, bite-sized pieces completely change the salad.

Drain the tuna really well. Extra liquid will dilute your dressing and make the salad watery as it sits.

Let it sit before eating. This salad benefits from a little time in the refrigerator. The dressing starts to soften the broccoli slightly and all those flavors mingle together.

Taste again after resting. Broccoli can absorb quite a bit of seasoning. After the salad has rested, you may want another splash of vinegar, pinch of salt or spoonful of Dijon.

Make It a Meal

As written, I divide this into about three portions for meal prep.

Each portion has approximately 235 calories, 27 grams of protein and 7 grams of fiber, making it a fantastic base for lunch.

Depending on your hunger and what your day looks like, pair it with avocado, sourdough or gluten-free toast, seed crackers, roasted sweet potato or some leftover rice.

You can also simply eat a larger portion. There are no rules here. Build the meal that actually keeps you nourished and satisfied.

Meal Prep & Storage

Because broccoli is sturdy, this holds up much better than a traditional leafy salad. For best quality, I would eat it within 3 days, especially since it contains opened canned tuna.

Give it a good stir before serving and freshen it with an extra splash of apple cider vinegar or squeeze of lemon if needed.

This is exactly the kind of food I want waiting for me in the refrigerator on a busy week. It’s simple, flavorful and full of the things I want more of, especially protein, fiber and plenty of plants.

Healthy eating doesn’t have to mean making a brand-new lunch every day. Sometimes it looks like making one really good salad and thanking yourself for it all week.