+ Healthy Tuna Salad Recipes
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The Healthiest Type Of Canned Tuna
Not all cans of tuna are created equal. When choosing between oil- or water-packed tuna, water is usually the healthier option. Oil-packed tuna usually has a richer taste but you wont know the quality of the olive oil used. Water-packed tuna may have higher levels of omega-3 fatty acids, as well as fewer artificial ingredients.
To buy more sustainable tuna, look for labels that say the tuna was caught by pole or line fishing. These methods are more environmentally sustainable than other options.
Healthy Tuna Salad Without Mayo
A Healthy Tuna Salad Without Mayo Recipe that is super easy to make with greek yogurt. High protein, gluten free and delicious!
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Ill be totally honest, I am not a tuna salad fan.
I dont like fish, and adding fish and mayo sounds like just about the worst possible combo EVER!
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Tuna Salad Without Mayo Faq
What can I use In Tuna Instead of Mayo?
Instead of using mayo in tuna salad you can use greek yogurt or regular yogurt. Yogurt mimics the texture of mayo with less fat and more protein.
Can I use yoghurt instead of mayonnaise?
Yes, you can use yoghurt instead of mayonnaise in most recipes. Yoghurt is a great replacement for mayo in tuna salad.
How long does Tuna Salad last for?
Tuna Salad will last in the refrigerator in an airtight container for up to 3 days. Its best eaten fresh
Can you make tuna salad without mayo ahead of time?
Yes, you can make tuna salad without mayo ahead of time. It will last for up to 3 days in the refrigerator, but we recommend making and eating it fresh.
This is such a great recipe for a quick meal or meal prepping I think youre going to love it!
Why We Love This Healthy Tuna Salad Recipe:
- Super Quick to make: This recipe is done in under 5 minutes.
- Minimal Ingredients: Made with less than 8 ingredients, this tuna salad is made with pantry/fridge staples
- High Protein: This tuna salad without mayo has over 30g of protein making it the perfect lunch, dinner or even snack!
- Tuna salad with No mayo Like I said before.. mayo is just not for me. Plus, its relatively high in fat and offers little to no nutrition value. Greek yogurt is higher in protein, low fat and low calorie
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What Is In This Weight Watchers Tuna Salad
This recipe is really easy to pull together. We will be using some ingredients youll expect in tuna salad and also some you might not be expecting! Together everything makes for a great lunch or dinner that you can serve up to the whole family.
Feel free to double or even triple this recipe if you need more servings or want to prep some for later in the week!
That is everything you will need to make this delicious recipe. Make sure you plan accordingly if you want to put this over salads, serve it with crackers for dipping, or if you want to put it in a wrap youll need to add those ingredients to your shopping list as well.
Healthy Tuna Salad With Greek Yogurt Ingredients
This veggie tuna salad is so easy to make, and its such a delicious, healthy meal. The ingredient list is very small, using tuna and a few vegetables, along with a little mayo and Greek yogurt.
You can also use greek yogurt all by itself or adjust the ratio of mayo and greek yogurt until youre satisfied with the taste.
There are no fancy ingredients or extra special cuts of tuna. Its just a simple, delicious vegetable tuna salad. Thats it! Heres what youll need.
- yellow, spicy or dijon mustard
- fresh dill
- sea salt
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How Many Point Are In This Healthy Tuna Salad Recipe
This recipe is really great because you can enjoy tuna salad on all three myWW+ programs without having to spend a lot of points. This recipe is 4 point son Blue, and Purple and 6 points on green. Before you get too excited about the fact that its higher in points, remember that for those points you can eat HALF of this entire recipe.
For those of you that want to make changes and substitutions, read below for some suggestions!
Faqs And Tips For Making The Best Tuna Salad
Can you eat canned tuna raw?
You can definitely eat canned tuna without heating it. Tuna is cooked before its canned so it really isnt possibly to eat raw canned tuna.
Is canned tuna healthy?
Absolutely! Everything is healthy in moderation, but tuna is a lean protein and works in many different recipes, so its a great choice for a healthy meal. Since its a large fish, it tends to be high in mercury, so you should be cautious not to eat too much, too often.
What can I mix with tuna instead of mayo?
Instead of using mayonnaise in your tuna salad, you can use a simple olive oil based dressing like this one that uses lemon juice and Dijon mustard.
What can you eat tuna with besides bread?
You can serve this tuna salad recipe on a bed of lettuce, in a tortilla wrap, on your favorite bun, or even in a lettuce wrap.
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What Is The Best Kind Of Tuna To Buy
The most common commercially fished tuna species for canned tuna are albacore, skipjack, and yellowfin. Generally, white tuna refers to albacore tuna and light to skipjack, yellowfin, bigeye, or a combination of any of the three.
Albacore is thought to have a milder flavor than light tuna and is higher in omega 3 fatty acids which help our hearts, brains, and eyes.
The only potential issue is that it can also have higher mercury levels because of all of the small fish they consume throughout their lifetime.
However, eating tuna regularly is generally considered safe and is encouraged.
The Best Healthy Tuna Salad
Anyone else love a good tuna salad? It is one of my favorite recipes to make for a quick, easy, and satisfying lunch. Tuna is packed with protein and when you add a little mayonnaise to the mix you also include a great source of healthy fats.
This healthy tuna salad is made with fresh veggies, capers, and fresh herbs to add incredible flavor and take your tuna salad to the next level.
Not only is it delicious, this recipe is Paleo-friendly, Whole30 compliant, and Keto-friendly. Whip up a batch for lunch this week!
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How To Make Tuna Salad
To get started, youll need to drain your tuna. After cutting the lid with a can opener, press the lid against the tuna and tilt the can to drain all the liquid out over a sink. Remove the lid and place the tuna in a medium sized bowl.
Then, add the mayonnaise, celery, red onion, parsley, and dijon mustard to the bowl. Use a fork to mix everything together, while breaking up any large pieces of tuna. Season with salt and pepper to taste and thats it!
How To Make This Easy Tuna Salad Recipe
Let me show you how easy it is to whip up this yummy lunch!
Once you have all of your ingredients out and ready to go, tuna salad is as easy as stirring everything together in a large bowl.
- Tuna: Drain the cans of tuna. Add the tuna into a bowl and use a fork to separate the pieces.
- Mix-ins: Add mayonnaise, yogurt, diced celery, diced onion, diced pickles, thinly sliced baby spinach and salt and pepper to the bowl with the tuna and mix well. All of these ingredients add great flavor and texture. However, feel free to leave out any ingredient you dont like and add-in what you love.
- Serve: We love this tuna salad served as sandwiches on whole wheat bread or spooned into lettuce cups. Another fun way to serve this tuna salad recipe is spooned onto large slices of cucumber .
If you prefer a lower fat, higher protein option, skip the mayo and use all Greek yogurt. If you prefer a dairy-free option, skip the yogurt and use all mayo. You always have options.
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How To Make Tuna Salad With Greek Yogurt
This high-protein tuna salad is so easy to make. It only requires one bowl and a fork .
First, chop and dice all of your veggies: dice 1 celery stalk, ½ bell pepper, ¼ English cucumber, and chop the parsley. Cut ¼ avocado into cubes.
Open the can of tuna and drain the liquid into the sink. I usually drain the liquid by squeezing the lid against the canned tuna contents. Then, scoop out the canned tuna into a large bowl and “shred” it with a fork.
Add the remaining ingredients into the bowl. Combine the ingredients and mix together with a fork. Season with salt and pepper to taste.
Is Tuna Salad Healthy
Generally speaking – yes. Tuna salad, especially this healthy version, is packed with lean protein and Omega 3 fatty acids. One concern with classic tuna salad is the mayonnaise, which is high in saturated fats and calorie. This version uses Greek yogurt instead. The other main concern with tuna salad is mercury, but as long as you are not eating it daily, most experts believe eating tuna in moderation is fine for most people.
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Reasons Youll Love This Recipe
- Low fat, low-carb, high protein, and gluten-free recipe This tuna salad is the perfect recipe to keep you full without making you feel bloated.
- Easy to make All ingredients get mixed into one bowl and take less than 10 minutes to prepare.
- Versatile Switch up the flavors with spices, herbs, and other ingredients. For example, stir in some chipotle pepper or hot buffalo sauce for a spicy kick.
How To Make Healthy Tuna Pasta Salad
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This tuna salad is very easy to make and only requires a little cooking. It is nutritious and provides a balanced diet that is high in fiber and very low in fat.
Serves one person
- 120g canned tuna in water
- 1/2 can of chickpeas
- 1 1/2 tbsp olive oil
- 1/2 tbsp lemon juice
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The Healthiest Way To Make A Tuna Sandwich
Your tuna sandwich may be more exciting than you think. Eating tuna and other fish can help your brain function better, keep your memory sharp and reduce your risk of heart disease. The American Heart Association recommends eating fish at least twice a week. Both fresh and canned tuna are convenient ways to get your weekly amounts of this nutrient-rich food. Choosing low-sodium and low-fat seasonings and whole-grain bread is the healthiest way to make a tuna sandwich.
Leftovers And Prepare Ahead Instructions
This Mediterranean tuna salad will keep well in the fridge, stored in tight-lid glass container, for about 2 days or so.
If you’re looking to try and make it ahead, you can chop the vegetables and fresh herbs etc. and store them in the fridge in separate containers. When you are ready to serve, add the tuna and chopped items in one large mixing bowl and combine with the dressing.
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The Easiest Way To Make Tuna Salad Taste Better
Try this recipe first if youre in a hurry and dont have much time to cook. Its one of the easiest ways to make tuna salad taste better, but it still has tons of flavor! All you need are a few simple ingredients that you probably already have in your pantry. Finish it off with your favorite toppings, and voilà, youre ready to go!
1 can tuna fish packed in water
2 tablespoons mayonnaise or plain yogurt
Drain liquid from the tuna can and place fish in a medium bowl. Using a fork, flake fish into small pieces. Stir in yogurt or mayonnaise until its evenly combined throughout the mixture. Add desired spices, fresh or dried herbs, lemon juice, salt/pepper to taste. Serve on bread with lettuce, tomatoes, and your favorite toppings.
Healthy Tuna Salad Recipe Tips
Always rinse your chickpeas well so remove excess particles and water from the can.
If you can eat eggs, use your favorite mayo.
But if youre like me where eggs are a no-go, consider Sir Kensingtons Fabanaise.
Ive been using their egg free mayo for about a year. Its actually made from the water that chickpeas sit in which is more technically called aquafaba.
Theres a lot you can do with aquafaba . It can be used as an egg replacement and even whipped!
As a total aside you can even make meringue cookies with aquafaba. Thats how versatile this ingredient is and why it is possible to make egg free mayo with it.
Want to make your own egg free mayo with aquafaba?Heres a recipe you can follow.
As for sweet relish, this is a great list of gluten free condiments that you can pick from. Not all condiments are gluten free, so it is important to find which brands will work for you.
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Drain And Flake Canned Tuna
Draining and flaking canned tuna properly is a life skill. You do not want watery or not fluffy tuna salad.
Here is how I open, drain and flake tuna salad:
- Prep: Get large bowl ready. I like glass one with a plastic lid. Work with 1 can at a time. Open can of tuna completely.
- Drain until dry: Holding onto lid, flip the can and drain into the sink while pressing hard on the lid.
- Flake: Using a fork, remove tuna from a can into a bowl and flake.
You can also add all 4 cans into a bowl and flake with a hand mixer.
Easy And Healthy Tuna Salad
It took me a few years to come up with healthy tuna salad recipe I like. I am more of a salmon salad girl but my kids love tuna salad, so I kept trying.
My passion for salads runs deep. But to be honest, I tried all healthy versions of tuna salad with avocado, and with yogurt instead of mayo. Not the same although I do quite love avocado egg salad. Just not with tuna.
I already struggle with the whole concept of tasty tuna salad, so it took a few tries to come up with what I consider a healthy tuna salad that is healthy yet tastes great. I am finally happy to share the best healthy tuna salad recipe I can eat too haha. There just has to be a touch of mayo. The end.
#olenafact: A healthy lifestyle is all about balance and can include healthy tuna salad.
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What Can I Use In Place Of Mayonnaise In Tuna Salad
While mayonnaise is almost always linked with tuna salad, it has no special powers that make it the only option for tuna salad magic. Mayonnaise is used to smooth out the tuna salad and bind the ingredients together, but these alternatives work just as well:
As you can see, the options are almost endless.
Whats To Love About This Recipe:
Easy: Mix the ingredients together in a small mixing bowl, smash it all together with a fork, then pile it on top of crackers, bread or lettuce. It takes 10 minutes or less to make!
Healthy: Tuna is a great source of protein. One serving of this light tuna salad on top of Wasa crackers offers about 17 grams of protein. Plus, this lightened-up recipe has less than 1 gram of saturated fat per serving.
Make-ahead: Make a batch on Sunday evening and use it for lunches over the next couple of days. A great meal prep option!
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How To Pick Healthier Canned Tuna
Tuna is a funny fish . Its a large fish that is known to be higher in mercury because its higher up in the fish food chain. As a result, its not advisable to have tuna too often .
Personally, I space out my tuna indulgences by at least two weeks.
And the type of tuna you choose can increase or decrease your exposure. Chunk Light tuna is generally considered to be lower in mercury than Albacore tuna .
Albacore tuna is almost three times higher in mercury compared to chunk light tuna which is typically made from smaller skipjack tuna fish, according to the Environmental Defense Fund.
For that reason, I do not buy albacore tuna.
Also, look for tuna thats packed in water or olive oil . Other tuna fish is often packed in a broth that has all sorts of additives like soy and gluten.
Its also ideal to look for tuna marked dolphin-safe and gluten free . Remember, you cant go by the ingredients list to know that the tuna is gluten free since contamination during production is always possible.
Wild Planet has a great Skipjack Tuna to look for.