Fresh tuna salad is a healthy, creamy and quick meal. It can be made in just a few minutes. It’s flavorful, but doesn’t require a lot of mayonnaise.
Canned tuna, greek yoghurt, celery, red onion, lemon juice and simple seasonings make up this simple healthy tuna salad. The end product is a creamy, crunchy tuna salad that is ideal for LUNCH, DINNER or MEAL PREP.
Eat tuna salad in sandwiches, wraps, lettuce cups or on crackers and vegetables.
Table of Contents
What is Healthy Tuna Salad?
This tuna salad is a lighter version of healthy tuna salad.
Traditionally mayonnaise is prepared from a creamy ingredient. To make a healthier version, use Greek yogurt, avocado or a lighter mayonnaise instead of a portion or all of the mayonnaise.
The protein is provided by tuna, crunch and fresh flavor by celery and onion.
Ingredients
You Will Need:
- 2 cans tuna: Drain and rinse tuna before using.
- 1/3 cup plain greek yogurt: For creamy texture.
- Optional – Mayonnaise, 1 tbsp mayonnaise: Can be used for added richness.
- 1 bunch chopped celery: To add crunch and freshness.
- 1/4 cup chopped red onion: For flavor and texture.
- Add 1 tablespoon of fresh lemon juice: adds freshness and acidity.
- 1 teaspoon Dijon mustard: Gives a tangy flavor.
- 1 tablespoon fresh parsley: Fresh herb flavour.
- 1/4 teaspoon salt: To add to the general taste.
- ½ teaspoon of black pepper, Spice – mild.
Quick and easy healthy tuna salad!
Instructions:
Drain canned tuna: Drain off all the liquid.
Add to a bowl: Place it in a medium mixing bowl.
break up tuna into smaller pieces: Use a fork to separate tuna into smaller pieces.
Add Vegetables: If using celery, chop it up into pieces and place the red onion.
Last but not least, add creamy ingredients: Add the Greek yogurt and mayonnaise.
Flavor: Add lemon juice, pour in dijon mustard, add parsley, salt and black pepper.
Mix: Stir to ensure that everything is mixed.
Flavor: Add salt, pepper or lemon juice.
Chill: If you prefer it to be chilled, refrigerate it.
Serve: Serve in a sandwich, wrap or in a lettuce cup with veggies.
Here are some tips to follow:
- Drain the Tuna Well: This will help to prevent wateriness of the tuna salad.
- Opt for plain greek yogurt: Steer clear of flavored and sweetened yogurt.
- Slice Vegetables into Small Chunks: Smaller chunks will be easier to eat and will spread the crunch.
- Lemon Juice: for a better flavour for the tuna use fresh lemon juice.
- More or Less Creaminess: Add more or less Greek yogurt to make salad creamier or firmer, as desired.
- Chill before serving: Will allow flavors to blend a little.
A healthy version of Tuna Salad
Avocado Tuna Salad
Use mashed avocado to make a creamy version of mayonnaise or greek yogurt.
Mediterranean Tuna Salad
For a Mediterranean flavored taste add cucumber, tomatoes, olives and fresh herbs.
Spicy Tuna Salad
If more heat is desired, add in hot sauce, cayenne pepper or chopped jalapeno pepper.
Tuna Salad With Egg
Add chopped hard-boiled eggs for added texture and protein.
Apple Tuna Salad
Add chopped apple and sweeten/crispen with this.
Cucumber Tuna Salad
Add chopped cucumber to it to add freshness.
Also Read: Easy Salisbury Steak Recipe: Juicy with Rich Gravy
Some ideas to inspire you!
There are a number of ways to use healthy tuna salad.
- Make an easy tuna salad sandwich with Whole-Grain Bread.
- Wraps – serve tuna salad in a tortilla or other appropriate wrap.
- Make use of large lettuce leaves as bread (lettuce cups).
- Crackers: Prepare crackers and tuna salad for a snack or lunch.
- Fresh Vegetables: Serve with cucumber, carrots, celery or bell peppers.
- Spoon tuna mixture over fresh salad greens: Tuna mixture should be spooned on top of the fresh salad greens.
- Avocado: Fill a half avocado with your meal.
Ingredient Substitutions
1. Greek Yogurt Substitute
Don’t use avocado or mash the yoghurt, just use a plain dairy-free yoghurt.
2. Red Onion Substitute
Will be able to use the finely chopped white onion, green onion or shallot.
3. Dijon Mustard Substitute
If Dijon mustard cannot be avoided, then try using yellow mustard.
4. Parsley Substitute
Fresh dill, cilantro or chives can be used instead of parsley.
5. Lemon Juice Substitute
If using fresh lime juice then a slightly different taste.
How to Store Healthy Tuna Salad
Bring any leftovers tuna salad to an airtight container.
Store in the refrigerator until ready to use.
Avoid leaving tuna salad at room temperature for prolonged periods of time as it contains fish and other perishable foods.
In the event of any separation of liquid in the salad whilst in storage, mix salad before use.
A small amount of porridge should be made to get the best texture and freshness, which can be consumed over a period of days.
It is not advisable to freeze tuna salad as some of the ingredients like the Greek yogurt and fresh vegetables may lose their texture after being thawed.
This is a quick and easy, but delicious recipe.
This is ideal for a fast lunchtime or meal prep.
Make an easy salad for a healthy sandwich, wrap or lettuce cup salad. Or to serve with fresh veggies and crackers for a quick and nutritious meal.
