Tuna salad is perfect for those looking for a delicious and healthy meal. It’s a dish that can be prepared in many ways and with a variety of ingredients. However, not all tuna salads are nutritious, as some recipes include high-fat mayonnaise and other unhealthy ingredients. Therefore, we’ve compiled a list of the best healthy tuna salad recipes that are easy to make and packed with nutrients. Whether you prefer a classic tuna salad or something a little more unique, we’ve got you covered with these recipes that are sure to please your taste buds without sacrificing your health.
What is Tuna Salad?
Tuna salad is a versatile and healthy dish that can be served as a sandwich, wrap, or as a standalone meal. It is an easy-to-prepare dish that requires minimal effort and time. The dish is made with cooked or canned tuna fish, combined with various vegetables, herbs, and condiments to create a delicious and nutritious meal.
Why Tuna Salad is Healthy?
There are several reasons why tuna salad is considered a healthy dish. Firstly, tuna is rich in high-quality protein, which helps to build and repair muscles. It is also a good source of essential amino acids, which are necessary for the body to function correctly. Tuna is also low in saturated fat and calories, making it an excellent choice for those who are watching their weight or trying to maintain a healthy diet.
Secondly, tuna salad usually contains various vegetables, such as lettuce, cucumber, and tomato, which are high in vitamins, minerals, and fiber. These vegetables provide essential nutrients that promote good health, including improved digestion, reduced inflammation, and increased immunity.
Lastly, tuna salad can be made with healthy fats, such as olive oil or avocado, which are high in monounsaturated and polyunsaturated fats. These fats are known to lower LDL (bad) cholesterol levels and reduce the risk of heart disease.
How to Make Healthy Tuna Salad?
There are many ways to make healthy tuna salad. Here is a simple and delicious recipe that combines tuna with fresh vegetables and a healthy dressing:
- 1 can of tuna (in water)
- 1/4 cup diced red onion
- 1/4 cup diced celery
- 1/4 cup diced carrot
- 1/4 cup diced cucumber
- 1/4 cup Greek yogurt
- 1 tablespoon dijon mustard
- 1 tablespoon lemon juice
- 1 tablespoon olive oil
- Salt and pepper to taste
Instructions:
- Drain and flake the tuna in a mixing bowl.
- Add the diced vegetables to the bowl.
- Mix the Greek yogurt, mustard, lemon juice, and olive oil in a small bowl until well combined.
- Add the dressing to the tuna mixture and stir to coat.
- Add salt and pepper to taste.
- Serve chilled as a salad or in a sandwich or wrap.
The Bottom Line
Tuna salad is a healthy and delicious dish that is easy to prepare and customize to your taste. By using healthy ingredients and making your dressing, you can ensure that you are getting all the nutrients you need to maintain good health. Try making your version of tuna salad by incorporating your favourite vegetables, herbs, and condiments.
The Benefits of Eating Tuna Salad
When it comes to healthy food, tuna salad is definitely one of the best choices out there. It contains a host of nutrients that are essential for good health, and it’s also delicious and versatile. Here are some of the benefits that you can enjoy by eating tuna salad:
High-Quality Protein
Tuna is an excellent source of high-quality protein, which is essential for building and repairing tissues in your body. Protein is also important for maintaining muscle mass, and it can help you feel full and satisfied after a meal. A single can of tuna contains about 20 grams of protein, which is roughly one-third of the recommended daily intake for most adults.
Omega-3 Fatty Acids
Tuna is also rich in omega-3 fatty acids, which are a type of polyunsaturated fat that has been linked to numerous health benefits. These fatty acids are essential for brain function, heart health, and reducing inflammation in the body. Regular consumption of omega-3s has been associated with a lower risk of heart disease, stroke, and certain types of cancer.
Weight Loss
Tuna salad can also be a great choice for those who are trying to lose weight. It’s low in calories and fat, and it contains plenty of filling protein and fiber. Eating protein-rich foods like tuna can also help to boost your metabolism, which can help you burn more calories throughout the day. Plus, tuna salad makes a satisfying and delicious meal that can help you avoid snacking on unhealthy foods between meals.
Heart Health
As mentioned, the omega-3 fatty acids found in tuna can help to improve heart health. They can lower triglycerides and blood pressure, reduce inflammation, and help to prevent the buildup of plaque in the arteries. Research suggests that consuming omega-3s regularly may help to lower the risk of heart disease, stroke, and other cardiovascular conditions.
Boosted Immunity
Eating tuna salad can also give your immune system a boost. Tuna is rich in selenium, which is a mineral that is essential for maintaining a healthy immune system. Selenium helps to protect cells from damage, and it may also reduce the risk of certain chronic diseases. Tuna is also a good source of vitamin D, which has been linked to a stronger immune system and better overall health.
Tips for Making Healthy Tuna Salad
Tuna salad is a favorite lunch option for many people, but it can quickly turn into a calorie and fat bomb if not prepared properly. Here are some tips to make sure that your tuna salad is not only delicious but also healthy:
Use Fresh Tuna Fish or Canned Tuna Packed in Water
The main ingredient of tuna salad is, of course, tuna. However, not all tuna is created equal. If you can, use fresh tuna instead of canned. Fresh tuna has a better texture, flavor, and nutritional value. If fresh tuna is not available or too expensive, go for canned tuna packed in water instead of oil. Canned tuna packed in water has fewer calories and less fat than tuna packed in oil. It’s also important to choose a sustainable brand of tuna that has been caught using methods that minimize harm to other marine life.
Choose Low-Fat or No-Fat Mayonnaise
Mayonnaise is a staple ingredient in tuna salad, but it’s also one of the main sources of calories and fat. A single tablespoon of mayonnaise can have around 90 calories and 10 grams of fat. Luckily, there are many low-fat or no-fat alternatives to regular mayonnaise. Some options are reduced-fat mayonnaise, non-fat Greek yogurt, hummus, or mashed avocado. These options can still add creaminess and flavor to your tuna salad without adding too many calories or unhealthy fats.
Add Plenty of Vegetables Like Celery, Onion, and Cucumber
Veggies are a great addition to tuna salad. They add flavor, texture, and crunch, as well as fiber, vitamins, and minerals. Celery, onion, and cucumber are classic choices for tuna salad, but you can also add other veggies like bell pepper, carrot, or tomato. Just make sure to chop them finely to distribute them evenly in the salad. You can also mix in some leafy greens like spinach or kale to increase the nutrient content of your salad.
Use Herbs and Spices Instead of Salt to Make Your Tuna Salad Healthier
While salt is essential to enhance flavor, it’s easy to go overboard and exceed the recommended daily intake, which can lead to high blood pressure and other health problems. Instead of relying on salt, use herbs and spices to add flavor to your tuna salad. Some options are parsley, dill, cilantro, basil, oregano, garlic, ginger, or cayenne pepper. You can also use citrus juice or vinegar to add acidity and brightness to your salad. Just keep in mind that some herbs and spices can overpower the delicate flavor of tuna, so use them sparingly and taste as you go.
6 Creative and Healthy Tuna Salad Recipes to Try
If you are looking for a healthy and tasty meal, tuna salad is an excellent choice. Tuna is a great source of lean protein and omega-3 fatty acids, which can help lower the risk of heart disease and promote overall health. Fortunately, there are many ways to make tuna salad, and here are six creative and healthy recipes to try.
Classic Tuna Salad with Greek Yogurt and Dill
If you want a traditional tuna salad recipe with a healthy twist, try this classic tuna salad with Greek yogurt and dill. Greek yogurt is a great substitute for mayonnaise as it is lower in calories and fat. Also, dill adds a fresh and tangy flavor that compliments the tuna perfectly.
- Ingredients:
- 1 can of tuna, drained and flaked
- 1/4 cup of plain Greek yogurt
- 1/4 cup of chopped celery
- 1 tablespoon of chopped fresh dill
- 1/2 teaspoon of Dijon mustard
- 2 tablespoons of finely chopped red onion
- Salt and pepper to taste
- Instructions:
- In a bowl, mix together the tuna, Greek yogurt, celery, dill, mustard, and red onion.
- Season with salt and pepper to taste.
- Refrigerate for at least 30 minutes before serving.
Avocado Tuna Salad with Cilantro and Lime
Another healthy and delicious tuna salad recipe is avocado tuna salad with cilantro and lime. Avocado adds healthy fats and creaminess to the salad while cilantro and lime give it a zesty and refreshing taste.
- Ingredients:
- 1 can of tuna, drained and flaked
- 1 ripe avocado, diced
- 1/2 cup of chopped fresh cilantro
- 1 tablespoon of lime juice
- 1/4 red onion, diced
- Salt and pepper to taste
- Instructions:
- In a bowl, mix together the tuna, avocado, cilantro, lime juice, and red onion.
- Season with salt and pepper to taste.
- Refrigerate for at least 30 minutes before serving.
Tuna Salad with Chickpeas and Lemon Dressing
Tuna salad with chickpeas and lemon dressing is a unique and tasty combination of flavors. Chickpeas are a great source of fiber and protein that make this salad more filling and satisfying while lemon dressing adds a tangy and refreshing flavor.
- Ingredients:
- 1 can of tuna, drained and flaked
- 1 can of chickpeas, drained and rinsed
- 1/4 cup of chopped fresh parsley
- 1/4 cup of chopped red onion
- 1/4 cup of lemon juice
- 2 tablespoons of olive oil
- 1/2 teaspoon of honey
- Salt and pepper to taste
- Instructions:
- In a bowl, mix together the tuna, chickpeas, parsley, and red onion.
- In a separate bowl, whisk together the lemon juice, olive oil, honey, salt, and pepper.
- Pour the dressing over the tuna mixture and toss to combine.
- Refrigerate for at least 30 minutes before serving.
Tuna Salad with Green Beans and Mustard Vinaigrette
This tuna salad with green beans and mustard vinaigrette is a healthy and satisfying meal that can be served warm or cold. Green beans are a great source of vitamins and fiber that add crunch and flavor to the salad while mustard vinaigrette gives it a tangy and savory taste.
- Ingredients:
- 1 can of tuna, drained and flaked
- 1 pound of green beans, trimmed and cut into bite-size pieces
- 1/4 cup of chopped fresh parsley
- 1/4 cup of red wine vinegar
- 2 tablespoons of Dijon mustard
- 2 tablespoons of olive oil
- Salt and pepper to taste
- Instructions:
- Steam the green beans until they are tender but still firm, about 5-7 minutes.
- In a bowl, mix together the tuna, green beans, and parsley.
- In a separate bowl, whisk together the red wine vinegar, Dijon mustard, olive oil, salt, and pepper.
- Pour the dressing over the tuna mixture and toss to combine.
- Serve warm or cold.
Tuna Salad with Sweet Potato and Apple Cider Vinaigrette
Tuna salad with sweet potato and apple cider vinaigrette is a healthy and flavorful dish that is perfect for lunch or dinner. Sweet potato is a great source of vitamins and fiber that make this salad more filling and satisfying while apple cider vinaigrette adds a tangy and sweet taste.
- Ingredients:
- 1 can of tuna, drained and flaked
- 1 sweet potato, peeled and diced
- 1/4 cup of chopped fresh parsley
- 1/4 cup of chopped red onion
- 2 tablespoons of apple cider vinegar
- 2 tablespoons of olive oil
- 1/2 teaspoon of honey
- Salt and pepper to taste
- Instructions:
- Heat the oven to 400°F.
- In a baking sheet, spread the diced sweet potato in a single layer and bake for 15-20 minutes until tender.
- In a bowl, mix together the tuna, sweet potato, parsley, and red onion.
- In a separate bowl, whisk together the apple cider vinegar, olive oil, honey, salt, and pepper.
- Pour the dressing over the tuna mixture and toss to combine.
- Refrigerate for at least 30 minutes before serving.
Tuna Salad with Broccoli and Peanut Butter Dressing
Tuna salad with broccoli and peanut butter dressing is a healthy and unique dish that is loaded with flavor and nutrients. Broccoli is a great source of antioxidants and vitamins that add crunch and texture to the salad while peanut butter dressing adds a nutty and savory flavor.
- Ingredients:
- 1 can of tuna, drained and flaked
- 1 cup of cooked broccoli, chopped
- 1/4 cup of chopped roasted peanuts
- 1/4 cup of chopped fresh cilantro
- 2 tablespoons of lime juice
- 2 tablespoons of peanut butter
- 1 tablespoon of soy sauce
- 1 tablespoon of honey
- 1/2 teaspoon of grated ginger
- 1/2 teaspoon of sesame oil
- Instructions:
- In a bowl, mix together the tuna, broccoli, peanuts, and cilantro.
- In a separate bowl, whisk together the lime juice, peanut butter, soy sauce, honey, ginger, and sesame oil.
- Pour the dressing over the tuna mixture and toss to combine.
- Refrigerate for at least 30 minutes before serving.
How to Store and Serve Tuna Salad Safely
Whether you’re meal prepping for the week or making a big batch of tuna salad for a party, it’s important to know how to store and serve it safely. Here are some tips to keep your tuna salad fresh and delicious:
Refrigerate leftover tuna salad immediately
Tuna salad is a perishable food that needs to be kept refrigerated to prevent spoilage and foodborne illness.
As soon you’re finished serving your tuna salad, put any leftovers into an airtight container and store it in the fridge. Don’t let it sit out for too long, as bacteria can start to grow in just a few hours.
If you’re unsure if your tuna salad has been left out for too long, a good rule of thumb is to throw it away if it’s been sitting at room temperature for more than two hours.
Eat it within three days
While refrigeration can help slow down the growth of bacteria, tuna salad still has a limited shelf life. To keep it fresh and safe to eat, make sure to consume your leftover tuna salad within three days.
After three days, it’s best to discard any remaining tuna salad to avoid the risk of food poisoning.
Keep it cold when serving
When you’re serving tuna salad, it’s important to keep it cold to prevent any bacteria from multiplying. This is especially important if you’re serving it outdoors or at a party where it might be sitting out for extended periods of time.
To keep your tuna salad cold, you can use a cooler or an ice pack. You can also keep the serving bowl or platter on top of a bed of ice to help keep it chilled. If you’re serving it indoors, make sure to keep it in the fridge until just before you’re ready to serve it.
Mix-ins and toppings
Tuna salad is a versatile dish that can be customized with a variety of mix-ins and toppings. However, it’s important to be mindful of food safety when adding ingredients.
- Mayonnaise and other creamy dressings should be kept refrigerated until just before you’re ready to use them.
- Veggies like celery, onion, and bell pepper should be washed and chopped right before adding them to your tuna salad.
- Dried fruits and nuts should be stored in a cool, dry place and added to your tuna salad just before serving.
By following these tips, you can enjoy your tuna salad safely and deliciously!
Frequently Asked Questions (FAQs) About Tuna Salad
Tuna salad is a classic dish that is easy and quick to prepare. It is also versatile as you can add various ingredients to it to suit your taste preferences. However, there are some important things that you need to know before you prepare and consume tuna salad. Here are some frequently asked questions and their answers:
Is Tuna Salad Healthy?
Tuna salad can be a healthy dish if you use the right ingredients. Tuna is a good source of protein, omega-3 fatty acids, and various vitamins and minerals. However, if you add too much mayonnaise or salad dressing, it can increase the calorie and fat content of the dish. You can make tuna salad healthier by using a low-fat or fat-free dressing and adding fresh vegetables such as celery, carrots, and tomatoes. This way, you can enjoy a tasty and nutritious meal without compromising your health.
Can I Use Canned Tuna for Tuna Salad?
Yes, canned tuna is a convenient and affordable option for tuna salad. However, you should choose canned tuna in water instead of oil to reduce the calorie and fat content. You should also drain the water from the can before adding the tuna to the salad. If you prefer fresh tuna, you can use it as well, but you need to cook it first before adding it to the salad.
How Can I Add Flavor to Tuna Salad Without Adding Salt?
Salt is a common flavor enhancer used in many dishes, but it is not healthy if consumed in excess. If you want to add flavor to tuna salad without adding salt, you can use other spices and herbs such as black pepper, garlic, onion, dill, and parsley. You can also add a splash of lemon juice or vinegar to give the salad a tangy taste. Another tip is to use flavored mustard or low-sodium soy sauce to add some depth of flavor to the dish.
Is Tuna Salad Safe to Eat During Pregnancy?
Tuna salad is generally safe to eat during pregnancy, but you need to be cautious about the type of tuna you use. Some species of tuna, such as albacore or white tuna, may contain high levels of mercury which can be harmful to the developing fetus. It is recommended that pregnant women limit their consumption of canned tuna to 6 ounces per week or avoid it altogether. You can choose other low-mercury fish such as salmon, cod, and tilapia to make a healthy and safe salad for you and your baby.
Can I Freeze Tuna Salad?
It is not recommended to freeze tuna salad as it can change the texture and taste of the dish. The mayonnaise or dressing may separate, and the vegetables may become mushy after being frozen. If you have leftover tuna salad, you can store it in a sealed container in the fridge for up to 3 days. Make sure to stir it well before serving to distribute the dressing evenly.
How Many Calories Does Tuna Salad Have?
| Tuna Salad Ingredient | Calories (per serving) | Fat (grams) |
|---|---|---|
| Tuna (canned in water, drained) | 70 | 0.5 |
| Mayonnaise (regular) | 94 | 10 |
| Salad dressing (Italian) | 73 | 9 |
| Egg (hard-boiled, chopped) | 78 | 5 |
| Celery (chopped) | 8 | 0.2 |
| Total (per serving) | 323 | 24.7 |
The number of calories in tuna salad depends on the type and amount of ingredients you use. The table above shows the calorie and fat content of some common ingredients. As you can see, mayonnaise and salad dressing are high in calories and fat, so you should use them sparingly. Adding more vegetables and using a low-fat dressing can help reduce the calorie and fat content of the dish.
Thanks for Tuning in for Healthy Tuna Salad Recipes
We hope you found our healthy tuna salad recipes easy to make and delicious to taste! Eating healthy doesn’t have to be bland and tasteless. With these simple and flavorful recipes, you can enjoy a nutritious meal that leaves you feeling satisfied and energized. Don’t forget to check out our other articles on healthy food for more inspiring ideas. Thanks for reading and come back soon!