HIGH PROTEIN TUNA DIP
4 People
175 Cals
HIGH PROTEIN TUNA DIP
4 People
175 Cals
About the recipe
A creamy, nourishing, high protein dip for lunch or dinner.If you’re looking for a quick, high-protein recipe that’s as delicious as it is nourishing… this High Protein Tuna Dip is one of those effortless staples you’ll come back to again and again.Creamy, zesty and packed with fresh herbs, it’s the perfect balance of flavour and nutrition. Made with pantry essentials like tuna and cannellini beans, it delivers a beautiful silky texture without needing heavy creams or mayonnaise.It’s incredibly versatile too — spread it generously over toasted sourdough, serve it as a dip with crisp vegetables, or fold it through hot al dente pasta for an instant high-protein meal.Why you'll love it:High in protein and fibre to support muscle health, gut health and keep you satisfied. Rich in omega-3 fatty acids from tuna to support heart and brain health.This is beautifully versatile, you can spread over sourdough, or fold through pasta, your kids will love it. Serve as a dip with cucumber, celery, broccoli, cauliflower or crisp lettuce cups or add to a protein bowl with greens, hard boiled eggs and avocado.
Nutrition Per Serving
175
Calories
8g
Fat
1g
Saturates
0.5g
Sugars
341mg
Salt
21g
Protein
10g
Carbs
5g
Fibre
Ingredients
- 300 g tuna in spring water drained
- 225 g cannellini beans from a 400 g can, drained and rinsed
- 1 tablespoon capers
- 1 spring onion finely sliced
- Handful fresh dill
- 2 tablespoons extra virgin olive oil
- 2 –3 tablespoons fresh lemon juice
- Pinch sea salt and white pepper
- Splash of iced water or 1 tablespoon Greek yoghurt optional, for creaminess
To serve (optional):
- Extra capers
- Finely sliced red onion
- Sticky balsamic drizzle
- Sourdough or Focaccia
- Vegetables to serve
- Hard boiled eggs
Method
- Combine the tuna, cannellini beans, capers, spring onion, dill, lemon juice and olive oil to a food processor.
- Process until the mixture becomes smooth and creamy.
- Adjust consistency and add a splash of iced water or a spoonful of Greek yoghurt and blend again until you reach your desired texture — soft, silky and spreadable.
- Add a pinch of sea salt and white pepper, adjusting lemon if needed for brightness.
- Spoon into a serving bowl and finish with extra capers, sliced red onion and a drizzle of olive oil or sticky balsamic.
- Serve with sourdough, focaccia, lettuce, cucumber or anything you desire.
- Delicious folded through pasta and fresh basil.
Teresa’s Tips
Use good quality tuna — it makes all the difference to flavour and texture.
Chill slightly before serving.
Keep it a little thicker if using as a spread, looser if folding through pasta Nutritional benefits
This dip is a powerhouse of nourishment — combining high-quality protein, omega-3 fatty acids, and gut-friendly fibre to support energy, satiety, and overall wellbeing.
Use good quality tuna — it makes all the difference to flavour and texture.
Chill slightly before serving.
Keep it a little thicker if using as a spread, looser if folding through pasta Nutritional benefits
This dip is a powerhouse of nourishment — combining high-quality protein, omega-3 fatty acids, and gut-friendly fibre to support energy, satiety, and overall wellbeing.
