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The Best Healthy Tuna Salad


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The Best Healthy Tuna Salad

https://www.hummusapien.com/healthy-tuna-salad/

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Our favorite Healthy Tuna Salad packed with veggies that we make all the time at home for quick lunches! Delicious between toasted bread or wrapped in lettuce.

tuna sandwich on bread with knife on board

tuna sandwich on bread with knife on board

Who else is beyond obsessed with tuna? I always have been. And I always will.

I know tuna is somewhat polarizing. As is mayo. But I have an important question!

Who else has had the pleasure of experiencing Nordstrom Cafe’s tuna fish sandwich with kettle chips and the best pickle circa 2002? Truly a 90’s child dream.

I have vivid memories of birthday shopping at Beachwood Place with my grandma. No trip was complete without a lunch stop at Nordstrom. Their tuna has oodles of dill and crunchy red bell pepper and it was simply beyond.

Almost as good as the ripped Abercrombie jean skirt I simply had to have on my pre-teen body. Ahh, the glory days!

up close bowl of tuna salad ingredients

up close bowl of tuna salad ingredients

Is tuna salad healthy?

Yes, a healthy tuna salad recipe is possible! This recipe uses much less mayo and more veggies than classic tuna for a much healthier version that still tastes amazing.

It’s also pretty customizable.  Not feeling bell pepper? Omit it or use grated carrot instead. No sauerkraut? Try chopped pickles.

  • Start with high-quality tuna. My favorite is Wild Planet albacore tuna. More on that below. Quality ingredients bring the best flavor!
  • Add sauerkraut + lots of veggies. Flavor and crunch! Sauerkraut is key here. One day I had the bright idea to put it in tuna for moisture, texture and nutrition. Sauerkraut is fermented, meaning it’s super good for your gut!
  • Add a dash of quality mayo and Dijon. For creaminess and moisture! This healthy tuna has amazing tanginess and moisture with just a little mayo. I like to use a couple spoonfuls for that classic flavor. A little goes a long way.

open face tuna sandwich on wooden cutting board

open face tuna sandwich on wooden cutting board

Key ingredients

  • Canned tuna: I like albacore tuna packed in water. It’s less fishy tasting and since we’re draining it, I don’t find oil-packed necessary.
  • Onion: For classic zing and crunch. White, yellow or red onion all work. Just make sure it’s finely chopped.
  • Veggies: I love bell pepper and celery for crunch, color, and extra nutrients!
  • Sauerkraut: Thus gut-healthy ingredient adds the most amazing tang and moisture without needing a bunch of mayo. you could also use chopped dill pickles with some pickle juice.
  • Mayonnaise: I like avocado oil mayonnaise. We’re only using 2 tablespoons and relying on moisture and flavor from some other ingredients.
  • Dijon: For a nice punch of acid, moisture and flavor to bring everything together.
  • Dill: I’m partial to a handful of fresh dill or a pinch of dried in tuna, but this can easily be left out.
  • Salt and pepper: To taste!

Can I make tuna without mayo?

Yep! Simply use Greek yogurt instead. I like full fat for the best flavor.

How long does tuna salad last in the fridge?

This recipe will stay good for up to 5 days in the refrigerator in an air-tight container. Awesome for meal prep!

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white bowl of tuna salad with spoonwhite bowl of tuna salad with spoon

What canned tuna is sustainable?

I love Wild Planet albacore tuna, which we buy in 5-packs at Costco. It’s pole and line caught in the northern Pacific Ocean or off coastal New Zealand, maintaining natural fish populations and preserving the local oceanic habitats. It contains no added oil, water, or fillers.

Safe Catch is another excellent choice, which has the lowest mercury of any brand. The Monterey Bay Aquarium Seafood Watch is my favorite resource when it comes to science-based recommendations for ocean-friendly seafood choices.

If you’re on a budget, simple opt for albacore tuna packed in water.

Tis the season of making the most of our pantry staples! You could even make a tuna fish salad, like with actual lettuce, if you’re feeling extra special.

Fun serving ideas

Tuna salad is pretty amazing on toasted broad or by the spoonful but wait, there’s more! You can serve it…

  • in a ripe pitted avocado half
  • as a melt in a red bell pepper with cheddar cheese
  • over mixed greens or romaine with feta cheese
  • with mashed hard boiled eggs mixed in
  • in a wrap with hummus and mixed greens
  • tossed with pasta for tuna pasta salad
  • with chickpeas and veggies like this chickpea tuna salad

More easy lunch recipes

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Healthy Tuna Salad Recipe


  • Author:
    Alexis Joseph | Hummusapien

  • Prep Time:
    15 min

  • Total Time:
    15 minutes

  • Yield:
    5 servings 1x

  • Category:
    Main Meals

  • Method:
    No-Cook

  • Cuisine:
    American

  • Diet:
    Gluten Free

Description

The healthy tuna salad that we make all the time at home for quick lunches! Delicious between toasted bread or wrapped in lettuce.


Ingredients


Units


Scale

  • 25oz cans tuna
  • ½ cup sauerkraut*
  • 2 tbsp quality mayonnaise (or full fat Greek yogurt)
  • 1 tbsp finely chopped dill (optional, I used freeze-dried dill)
  • cup finely chopped bell pepper
  • cup finely chopped onion
  • cup finely chopped celery
  • 2 tbsp Dijon mustard
  • ½ tsp freshly ground black pepper
  • ¼ tsp kosher salt (optional depending on how salty your sauerkraut is, taste before adding)

Instructions

  1. Drain tuna. Place in a large mixing bowl and flake with a fork. Add the rest of the ingredients and mash together with a fork. Taste and adjust seasoning as needed. Sometimes I add a sprinkle of garlic powder!
  2. Serve between two slices of toasted bread with lettuce.

Notes

*If you don’t have sauerkraut, you can use finely chopped pickles plus some of the pickle liquid.

Keywords: healthy tuna salad

Recipe by Alexis Joseph of Hummusapien™. Photos by Eat Love Eats

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