The High-Protein, 15-Minute Lunch I Can’t Stop Making

When it comes to weekday lunches, I have two goals. The first is to make something that gives me multiple servings so I don’t have to prep and cook every day. The second is to make something high in protein so I don’t get that afternoon slump—protein helps keep me energized. That could mean making a big pot of soup that I can reheat one portion of at a time. Or it could mean shredding a rotisserie chicken (or homemade roast chicken) and cooking some vegetables and grains to assemble grain bowls throughout the week. Lately, though, my go-to has been even simpler. I’ve been making this 15-minute tuna and chickpea salad.

The salad uses two cans of tuna and one can of chickpeas and makes four servings, so if I mix it up on a Monday, I can eat it that day and have enough left to get me through the next three days as well. (I simply store it in the fridge.) Along with the mayonnaise traditionally used to transform canned tuna into tuna salad, there’s also chives, grated garlic, lemon juice and salt and pepper. The recipe also calls for Sriracha and chopped red onion—two ingredients I skip because I customize the salad to suit my tastes and don’t need the heat or raw onion flavor, but definitely include them if that’s your thing.

To make it, you start by stirring the chives, garlic, lemon, salt and pepper and Sriracha (if you’re using it) into the mayonnaise in a small bowl. Then, in a separate bowl, you mash the chickpeas with a fork. You’ll get a coarse mixture with bits and pieces and even some whole chickpeas left. Then simply flake the tuna into the bowl with the chickpeas, fold in the mayonnaise mixture (and chopped red onion if you like), and that’s it. The whole process takes just 15 minutes.

You can use the tuna salad on a sandwich, with whole-wheat bread and green leaf lettuce as the recipe suggests. But that’s not your only option. I actually like to halve those cute little multicolored mini peppers you can find bagged in the produce section of the supermarket and use them to scoop up the tuna salad. Their crunch is refreshing and complements the texture of the salad. You can also just scoop the tuna onto lettuce leaves to make lettuce wraps, or you can roll it up in an actual wrap or eat it on crackers. If I’m in the mood for a warm lunch, I’ll make a tuna melt (on a well-toasted English muffin, with a slice of Cheddar, always open-faced). Since I’m eating the same thing four days in a row, I like to be able to enjoy it in different ways.

Because of the tuna and chickpeas, this salad is packed with protein: a whopping 35 grams per serving. Protein is important for healthy muscles, tissue and bone. In addition to being a great source of protein, tuna is also a good source of omega-3 fatty acids, which help support heart and brain health. And chickpeas are a great source of fiber and vitamin B, which is responsible for metabolizing protein. (I’m so glad I finally became a chickpea convert.)

This lunch fills me up and keeps me satisfied throughout the rest of the day, and it never leaves me feeling sluggish or tired. I’ve actually noticed I feel more energized after having this tuna salad for lunch! It’s quick to make and relies on pantry staples I typically have on hand, so I can even make it at a moment’s notice if I forgot to plan lunch. It has rapidly become my new go-to. Give it a try and it could become your new go-to too.