How To Make Tuna Salad With Mayo

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.

Easy Tuna Salad Recipe

This easy tuna salad recipe makes the best tuna sandwiches! This classic tuna salad is the perfect recipe to make ahead for quick lunches.

When youre craving a tuna sandwich, you need a simple tuna salad recipe that will give you a crave-worthy tuna fish sandwich. This easy tuna salad is made with just a handful of ingredients. Its the best tuna salad!

This tuna salad is quick and easy to make, and it keeps well in the refrigerator for a few days. You can make it ahead and have a healthy, satisfying lunch ready to go. Use this tuna salad to make a classic tuna salad sandwich, served on a croissant, roll or bread. Its also delicious on crackers! For a low carb meal, serve your tuna salad wrapped in lettuce leaves or on a bed of greens as a salad.

If you like this tuna sandwich recipe, youre going to love my healthy chicken salad recipe and my easy recipe for classic egg salad. These are the three recipes that I rotate between when I make sandwiches for lunch on the weekend. If you asked me to choose a favorite between these three easy sandwich recipes, I couldnt. Theyre all so good!

I use plain Greek yogurt in my tuna salad recipe. You can use mayonnaise instead, if you prefer. I like to make tuna salad without mayo, using Greek yogurt, because it makes a healthy tuna salad. You can also use mashed avocado to make a dairy-free tuna sandwich without mayo!

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!

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What To Serve With Tuna Salad Sandwich

Serve this on bread for an amazing sandwich. You can toast the bread if you prefer or eat it plain. We have used sandwich bread, subs, croissants and even rolls.

It is also great served over lettuce and you can add any other salad toppings you love. You can use a lettuce wrap for more low carb options as well.

We like to keep it simple and serve easy but delicious sides with tuna salad. It goes great with pasta salad. We love this Greek Pasta Salad.

This Quick & Easy Cucumber Tomato Salad Recipe is also another yummy side dish. You might also like this Easy Tropical Fruit Salad and you are set.

Oh and we also really love Garlic Ranch Pretzels. This is definitely a kid favorite.

Add a few pickle spears and you are ready to enjoy.

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Substitutions For Healthy Tuna Salad Recipe

Tuna: We prefer to use canned tuna in water. You can also use tuna in olive oil. Make sure your tuna is wild caught. We like this brand. We used canned tuna with no salt added so you may need to add a pinch of salt. I havent tried this with canned salmon but I think it would work!

Greek Yogurt: We like to use plain non fat greek yogurt. You can use full fat greek yogurt or regular yogurt. We havent tried this with nondairy yogurt but I think it would work. Greek yogurt is a great mayonnaise substitute for tuna! If youre wondering what to put in tuna instead of mayo, you really cant tell the difference with greek yogurt!

Carrot/Celery: Feel free to add more or less carrot or celery. You can also omit them.

Dairy Free: I have not tried this with dairy free yogurt, but I think it would work. Make sure that your yogurt is unsweetened, plan yogurt.

Spices: We kept this recipe simple with pepper, onion powder and garlic powder. You could add other spices like dried or fresh parsley, red pepper flakes or whatever you like

Buffalo Sauce: This healthy tuna salad is great with a splash of buffalo sauce added.

WW Note: This recipe has zero points on the Weight Watchers Blue Plan. Feel free to sub in other WW friendly ingredients.

Keto: You can omit the carrots to reduce the amount of carbs in this recipe

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How Many Calories Are In Bumble Bee Tuna Salad

Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe. Calories per serving of Simple Tuna Salad 80 calories of Bumble Bee Premium Albacore TUNA in water , 70 calories of *Kraft Mayo with Olive Oil ,

How many calories in a serving of yellowfin tuna?

A 3-ounce serving of yellowfin tuna has 118 calories, while bluefin has 156 calories. When it comes to mayonnaise, portion control is important if you want to keep calories as low as possible.

What Goes Into This Low Calorie Tuna Salad

Tuna – Use chunky tuna in this salad. You don’t necessarily need to go for the expensive stuff, but it’s best to use a quality tuna that still retains its texture when mixed with the rest of the ingredients.

Red onion – Shallots or scallions are also good options for this tuna salad.

Celery – I love the crunchy texture of celery in tuna salad but you can leave it out if you’re not a fan.

Dill pickles – Some finely chopped dill pickles will add both flavor and texture to the salad.

Yogurt – Use a full-fat, thick Greek-style yogurt and feel free to add more than indicated in the recipe card if you’d like the salad creamier. Regular yogurt is a bit too watery for this salad.

Dijon mustard – The flavor of Dijon mustard truly elevates this tuna salad.

Parsley – Freshly chopped parsley adds both brightness and flavor. You can also use some freshly chopped dill.

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How To Make: Best Ever Tuna Salad

This best ever tuna salad recipe is a satisfying and Healthy meal. This best ever tuna salad can be made in less than 20 minutes, has less than 142.7 calories, 9.0 total fat, 20.0 sugar, 28.0 protein, 5.0 saturated fat, 2.0 carbohydrates, 38.0 sodium.

With 7 ingredients and 8 steps â step-by-step instructions and photos, this is a great recipe for everyone who just looking to eat!

No Mayo Tuna Salad Recipe

If youre looking for a fresh take on a traditional tuna salad recipe, youve found the right place. This tuna salad recipe is Mediterranean style, with wonderful flavors from citrus, cucumber, Kalamata olives, capers, feta and more. Take a look at how to make this no-mayo, Mediterranean tuna salad in this blog post!

This tuna salad recipe is gluten free, low carb and without mayo!

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Variations For Tuna Salad Recipe

Cold healthy tuna salad over a sourdough rye bread toast, tuna melt and zucchini fritter with tuna has grown on me a lot. Here are a few variations I also tried:

• Curried tuna salad: Add desired amount of fresh curry powder for curried tuna salad. I used the same yellow curry powder I make chicken curry with and salad turns out so flavorful!
• Pasta tuna salad: Mix with cooked whole wheat macaroni pasta for healthy tuna pasta salad.
• Avocado: Love avocado? Substitute mayo with mashed avocado.
• Egg: Add a few chopped hard boiled eggs my fave too!

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Greek Yogurt Tuna Salad Recipe

Drain tuna and place in a bowl. Add a squirt of dijon mustard and a spoonful of yogurt, in the ratio of about 2 parts yogurt to 1 part mustard. Drizzle a little balsamic vinaigrette on top .

Next, add the chopped celery and broccoli slaw and mix it all up.

If youre ready to eat it now, heat or toast a pita and place the tuna mixture inside. .

Add a few crumbles of feta cheese on top, and then cover with a huge handful of spinach.

Lastly, close it up!

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Questions About Tuna Salad

What can I substitute for mayo in tuna?

Instead of mayo, you can use Greek yogurt for some added tang or mashed avocado for more creaminess.

What else can I add to tuna to make it taste better?

The beauty of this recipe is that you can truly make it your own. You can add minced onions or shallots, shredded carrots, finely chopped apples or cucumbers, and/or chopped herbs like cilantro or parsley.

How long does tuna salad last?

I recommend transferring any leftover tuna salad to an airtight container and placing it in the fridge for no more than 3-5 days. I do not recommend freezing tuna salad.

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How To Avoid Watery Tuna Salad

When you dont have the necessary cooking gear, its easy to complain about watery tuna salad. It is important to use the proper culinary utensil to ensure that every turn is perfect.

Furthermore, employing the proper kitchen tools makes the cooking process much easier. For example, numerous kitchen tools can assist you in draining the tuna and cooking the tuna salad more effectively. Make sure you invest in the proper ones.

One of the main reasons your tuna salad may become watery is if you did not properly drain the tuna.

To achieve a consistent thickness, your tuna must be properly dried. But how do you do that?

• Place a strainer over the sink. Turn the can of tuna over it.
• Squeeze out any extra water by lifting and pressing the fish.
• Repeat the preceding steps until there is no more water in your tuna meat.
• If youre preparing it ahead of time, place the tuna on a doubled paper towel in the bowl youll be making the tuna salad in. The paper towel will be soaked by the next day.

This keeps the tuna fluids from spilling into your tasty tuna salad.

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Is Tuna With Mayo Still Healthy

Tuna is a healthy food. But when folks make tuna salad, they tend to go overboard on the mayo adding tons of extra calories and fat. One cup of mayo has a whopping 1440 calories, 160 grams fat, and 24 grams saturated fat. Itll also tack on almost 50 percent of your daily recommended amount of sodium.

How many calories does tuna fish have?

Our 12 oz. Chunk Light Tuna in Water has 160 mg per serving EPA and DHA omega-3s.3 oz. Can Chunk Light Tuna in Water.

What Substitutes Can I Use Instead Of Mayo

Although mayonnaise tastes creamy and delicious in any salad, if you want to try other options, you can do that as well. Here are a few things you can substitute mayo with:

• Sour cream: Sour cream is creamy, smooth with a hint of acidity.
• Greek yogurt: Greek yogurt is very nutritious. It is high in calcium and protein. Moreover, it is creamy and smooth, i.e., a perfect mayo substitute.
• Hummus: Hummus is creamy, smooth, and rich in flavors. Along with tahini, it adds Mediterranean flavors to any dish.
• Pesto: Made from basil and olive oil, pesto is rich in antioxidants and vitamins. This herby sauce is just a suitable substitute for mayo.
• Avocado: What can be healthier and creamier than mashed avocadoes? Avocados are full of health benefits. You can also use them instead of mayo. Because their natural flavor is quite bland, you can adjust the seasonings and enjoy the creaminess it brings to the salad.

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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.

Protein Packed Tuna Salad

I happen to like tuna salad and I also like a classic egg salad. So basically, weve got the best of both worlds coming together in this easy recipe!

I love a high-protein, easy lunch but some days , I dont have a lot of time.

I mean seriously, who has time to cook elaborate meals these days? Between work, errands, and taking care of our families, we barely have enough time for fancy pants meals.

So yes, simple is key but lets be honest. Some days we need more to look forward to than a plain old sandwich.

Meet your new meal solution Tuna Salad with Egg.

Tuna Salad is awesome when youre making packed lunches for the field or just need something quick and easy.

It has 29 grams of protein, so youll be satisfied until dinner.

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Making Tuna Salad Healthier

One of the best ways to make tuna salad healthier is by using less mayonnaise. First off, you can swap out the mayonnaise with Greek yogurt or light sour cream. The result will be a lighter tuna salad that is still just as creamy!

Second, add veggies like celery and carrots for some color and crunchy texture. Fresh fruit like grapes and apples add texture and natural sugars. Lastly, top it off with fresh herbs like parsley or cilantro! Youll still have that classic taste you know and love but itll be a lot better for you too

First Let’s Talk Tuna

When I was a kid, tuna came in cans sold by a small number of very big companies, and it was inexpensive. Today, those cans remain, but they’re joined by much pricier options, some imported and some domestic, some in jars and some in cans or tins, almost all packed in olive oil. The quality of some of these fancier tuna products is significantly higher than that of the mass-market stuff, but I wanted to find out just how important the difference is in tuna salad.

I bought just about every brand I could find of oil-packed tuna, along with a couple of water-packed samples, then whipped up tuna salad using each kind.

Here’s the good news: For a classic mayo-dressed tuna salad, it really doesn’t matter what kind of tuna you use, since the quality differences are entirely covered up by the mayo and seasonings. Oil-packed gives you a slight texture advantage, but even water-packed works.

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How To Serve Tuna Salad

For me, the next best thing to a plain ol tuna sandwich is a tuna melt. Thats a grilled cheese sandwich with tuna salad. Slap some cheese on the sandwich, butter the bread on the outside, and grill it in a pan until the bread is crisp and golden, and the cheese melts.

You could do something similar with a tortilla, too. Just place cheese in the center, top with tuna salad, fold it like a burrito, and grill it to seal it. But theres more! Make a wrap with pita or flatbread and add some greens and sliced tomatoes or cucumbers.

You could also serve this as a true salad on top of greens with some extra vegetables to round it out.

Tuna salad makes a simple mid-afternoon snack when paired with crackers or spread onto celery sticks. You can also take the virtuous route and top your greens with a scoop of tuna salad for a healthy lunch.

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Recipe Notes And Tips

• Cut the vegetables into small and evenly sized pieces. They will be easier to combine when you mix it and it will be easier to eat.
• Use fresh lemon juice rather than bottled. It has a much brighter and fresher flavor and makes all the difference!
• Chickpeas provide a good amount of protein and fiber and turn this salad into a fuller meal. You can substitute these with black beans or white beans if thats what you have.

This Mediterranean Tuna Salad has definitely made our favorites list. The flavors are amazing and so refreshing. Perfect quick summer salad. I like to make this for lunch or make it for quick family dinners.

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