Canned tuna is the perfect pantry staple. It’s affordable, versatile and easy to prepare. Plus, tuna is a yummy addition to a balanced lifestyle. The key to making a healthy tuna salad recipe is finding fresh ingredients that build the flavor and texture of the fish without adding unhealthy fat or excess calories. Make a healthy tuna salad recipe that your whole family will enjoy.
Is tuna salad healthy?
It certainly can be! On its own, tuna is a very healthy protein, containing B6, B12, vitamin A, iron, zinc, magnesium, potassium and omega-3 fatty acids. When buying canned tuna, choose the fish packed in water instead of oil to avoid extra fat and calories.
The other ingredients in the tuna salad recipe—especially mayonnaise or dairy—will determine if it’s healthy. With reduced-fat mayo, onion, celery, tomatoes and herbs, this one is a nicely healthy tuna salad recipe.
Healthy Tuna Salad Ingredients
- Reduced-fat mayonnaise
- Sweet onion
- Celery rib
- Fresh parsley or dried parsley flakes
- Ground pepper
- Albacore white tuna in water
- Medium tomatoes
Directions
Step 1: Make the dressing
Combine mayonnaise, onion, celery, parsley and pepper in a bowl.
Step 2: Add the tuna
Stir in the tuna. Flake the tuna from the can with a fork, gently raking it out into the bowl. Stir until the dressing is evenly distributed.
Step 3: Serve
Serve with tomato wedges for a light lunch or snack. You can also slather it on bread, over a bed of lettuce leaves or as an appetizer while you finish preparing dinner.
Healthy Tuna Salad Variations
To customize your tuna salad, look for inspiration in your fridge and pantry. Here are some ingredients to get you started. Think about the flavors that will complement one another, and off you go!
- Nuts:Â Walnuts, sliced almonds, cashews, pistachios
- Herbs: Cilantro, oregano, dill
- Aromatics: Fennel, capers
- Fruits and veggies: Carrots, bell peppers, olives, dried cranberries, avocado
- Cheese:Â Feta, blue, Parmesan
How long does healthy tuna salad last?
Tuna salad can last in the fridge for three to five days. Be sure to store it in a sealed container and refrigerate it right away to lock in freshness. If you notice that the tuna salad has changed in flavor, color or smell, pitch it.
Tips for Healthy Tuna Salad
What’s the healthiest type of tuna?
When choosing between oil- or water-packed tuna, water is usually the healthier option. Oil-packed tuna generally has a richer taste but you won’t 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. These are our Test Kitchen’s favorite tuna brands.
What are some good substitutes for mayo 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 and add additional flavor:
- Mustard
- Hummus
- Plain Greek yogurt
- Mashed avocado
- Chimichurri
- Olive tapenade
- Cottage cheese
- Olive oil and red wine vinegar
- Pesto
- Aioli
- Tzatziki sauce
- Ricotta cheese
